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Exercise Database

Dumbbell Side Lateral Raise

dumbbell side lateral raise
  • Unsurprisingly, this hits the lateral deltoids.
  • Take a slight bend in the elbow and have palms facing each other.
  • Pull the shoulder blades back and have a neutral head.
  • Raise the dumbbells so the wrists are level or slightly below shoulder height. Note that’s it common to get shoulder impingement from lifting any higher than that (my demo is perhaps a touch high).
  • Pause for a split second and lower slowly, most of the benefits come from a controlled lowering of the dumbbells.
  • Don’t go too heavy! These are small muscles that fatigue quickly, keep good form.

3/4 Range of Motion Bench Press

3/4 Range of Motion Bench Press

3/4 range of motion bench press

  • Regular hand width, a little more than shoulder width.
  • Extend the arms but don’t lock out the elbows.
  • Elbows don’t need to touch the sides, 45 degree angle is best.
  • Full lockout fatigues the triceps first, so to hit the chest, stay in the bottom 3/4 of the movement.
  • You can do heavy sets with these or high rep finishers.

Around The Worlds

Around The Worlds

around the worlds

  • Use a light weight for these.
  • Keep the chest up, shoulders back and a slight bend in the elbows.
  • Bring the arms overhead and back to the sides under control.
  • Another great warm-up or use as a high rep finisher.

Barbell Bent Over Row

Barbell Bent Over Row

barbell bent over row technique

  • These hit your Lats and Rhomboids.
  • Overhand or Underhand Grip offer slightly different targeting.
  • Shoulder width stance, neutral spine and a decent forward lean.
  • Pull to the base of the rib cage and lower under control.

Back Extension

Back Extension

back extension technique

  • This hits your Erector Spinae.
  • Feet locked in place, hips slightly above the bad.
  • Keeping a neutral spine and tight core, lower to 90 degrees at the hip and return to 180 degrees.
  • You can load this by hugging a weighted plate.
  • Slow and controlled movement.

Bench Dips

Bench Dips

bench dips

  • This primarily hits the Lateral Head.
  • To make it harder, place a weight in your lap.
  • To make it easier, use straight legs and place them on the floor.
  • Keep the back straight.

Cable Crossover

Cable Crossover

cable crossover

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows and for stability you can use a split stance.
  • Keep shoulders internally rotated so elbows are pointed upward at the top and out to sides at bottom.
  • For heavier weights, use more of a forward lean.

Cable Kickback

Cable Kickback

cable kickback

  • This hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • Pause briefly when the arm is fully extended to make it more effective.
  • Keep the body tight and initiate movement through the elbow.

Cable Tricep Pushdown

Cable Tricep Push-down

cable tricep push-down

  • This primarily hits the Lateral and Medial Heads.
  • Initiate the movement with elbow flexion and extension.
  • Make sure you straighten the arms fully to hit the triceps best.
  • Good finisher exercise to end a session.
  • Keep elbows at the side, abs tight, body upright.

Cable Tricep Pushdown (Reverse Grip)

Cable Tricep Pushdown (Reverse Grip)

cable tricep push-down reverse grip

  • This primarily hits the Long and Medial Heads.
  • Elbows in but slightly in front of the body. Slight forward lean.
  • Use a lighter weight as there is more elbow stress.
  • You can use an E-Z Curl Bar.
  • Pause at full extension.
  • This is a good finisher with 15-20 reps.