Anatomy of the Close Supinated Grip Pulldown The close supinated pulldown focuses on the latissimus dorsi (lats), the rhomboids, biceps, and forearm muscles. When in supination, stress is more specifically targeted on the biceps brachii, as well as most vertically-arranged fibers of the latissimus. Physiology of the Close Supinated Grip Pulldown The latissimus dorsi have […]
Anatomy of the Horizontal DB Back Extension The Horizontal DB Back Extension primarily strengthens the hamstrings, gluteus maximus, and the erector spinae muscles of the lower back. The muscles of the middle and upper back, the abdominal muscles, and the hamstrings are also recruited as stabilizers. The hamstrings, gluteus maximus, and erector spinae are the […]
Anatomy and Physiology of Eccentric Lying Leg Curls, Hips and Toes Neutral 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 and Physiology of the Standing DB Lateral Raise The standing DB Lateral Raise strengthens the medial head of the deltoid muscles of the shoulder, as well as the supraspinatus. As the shoulder joint is a three-dimensional structure that inherently lacks stability, it is necessary to train the shoulder musculature in many different planes to […]
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 […]