Anatomy and Physiology of the Subscapularis Fly Whereas flyes are typically used to strengthen and build the pectoralis major, the subscapularis fly is a specialized exercise designed to recruit the subscapularis. The reason is that most people have a chronically tight and weak subscapularis. This is yet another shoulder girdle health issue, and so the […]
Anatomy of the 30° Incline Pronating (Rotating) DB Press The 30 Degree Incline Pronating DB Press primarily strengthens the clavicular fibers of the pectoral muscles (upper pecs). The triceps and anterior deltoids work as synergists in this exercise. The pronation and supination of the wrists during the lifting and lowering phases of this exercise leads to […]
Anatomy and Physiology of the Top Half Powell Raise Powell raises are a general class of exercises that train the rhomboids. The rhomboids are muscles in the upper back between the shoulder blades, or scapulae. The rhomboids are prime movers for exercises like rows and pulldowns at the shortened end of the range of motion, […]
Anatomy and Physiology of the Seated DB External Rotation The Seated DB External Rotation trains two very important muscles in the shoulder girdle: the infraspinatus, and the teres minor. These two muscles are the only muscles in the entire upper body that perform an external rotation of the humerus – the upper arm bone. These […]
Anatomy and Physiology for the Mid Parallel Grip Pulldown The Mid Parallel Grip Pulldown trains the latissimus dorsi, rhomboids, biceps, and forearms. These muscles are the prime mover for pulldowns of any kind, as well as for chins, pull-ups, and rows. The mid, or shoulder width grip, stresses the more vertical fibers of the lats […]
Low Rope Trap 3 Lift Introduction Trap 3 lifts are a class of exercises that are used to develop strength in the lower, oblique fibers of the trapezius known as the “trap 3”. The area of the trapezius known as trap 3 is of particular value to overall shoulder girdle health. It also plays a […]
Anatomy and Physiology of the 60 Degree Incline Trap 3 Superman The Trap 3 Superman is an exercise used to develop the lower oblique fibers of the trapezius known as the “trap 3”. The trap 3 is of particular value to overall shoulder girdle health, and plays a supportive role in proper posture of the […]
Anatomy of the 60 Degree Incline DB Press Parallel Grip DB pressing is an excellent way to develop the strength of the prime movers – pectorals, deltoids, and triceps, while at the same time providing more balance to the stabilizing muscles of the shoulder. Improvement of overhead strength should be one goal of any pressing […]
Anatomy and Physiology of Lying Leg Curl Toes Pointed and Turned Inward Leg curls are a great accessory exercise for the hamstrings, and unlike their counter-movement – the leg extension – provide no shear forces to the knee. Though leg curls by themselves will not develop the full strength potential of the hamstrings, they are […]
Anatomy of the DB Split Squat Front Foot Elevated The Dumbbell Split Squat is an excellent exercise to improve the strength of the quadriceps, medial hamstrings, and adductors. The exercise also helps to re-establish normative flexibility of the hip flexors, specifically the iliopsoas and the rectus femoris. The hip flexor muscles become chronically shortened in […]
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