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Exercise Database

Reverse Barbell Curl

Reverse Barbell Curl

reverse barbell curl

  • This hits the Long Head of the bicep and the Brachialis.
  • Use a shoulder width grip.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • If it stresses your wrists, switch to an E-Z Curl Bar.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Single Arm Dumbbell Extension

Single Arm Dumbbell Extension

single arm dumbbell extension

  • This can hit All Three Tricep Heads.
  • You can also do this exercise seated.
  • Keep the core engaged.
  • Lower behind the head and return to full extension.

Skull Crushers

Skull Crushers

skull crushers

  • This works All Three Tricep Heads.
  • Lower it behind the head for a fuller range of motion.
  • Come back to straight arms every rep to hit the triceps.
  • Best for higher rep work (10-15 reps) with 2 mins rest or less.
  • Try a false grip (don’t wrap thumb round bar).

Standing Cable Curl (Rope)

Standing Cable Curl (Rope)

standing cable curl with rope

  • This hits the Brachialis.
  • Have your palms facing each other. Keep the elbows in.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Try to limit the movement of your body, as well as your upper arms.
  • Squeeze for one second at the top of the movement.

Standing Dumbbell Curl

Standing Dumbbell Curl

standing dumbbell curl

  • This hits the Long Head of the bicep.
  • Make sure your wrists are pointed away from you as early as possible when you raise the weight.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Tricep Dips

Tricep Dips

tricep dips

  • This works All Three Tricep Heads.
  • Watch this to understand how to hit the triceps more.
  • Avoid too much forward lean, as that hits chest more.
  • Lower until shoulders are slightly below the elbow.
  • Head in line with spine.

Wide Grip Lat Pulldowns

Wide-Grip Lat Pulldowns

lat pulldown technique

  • “Lat” stands for Latissimus Dorsi, the prime mover in this exercise.
  • Tuck the chin so the bar can travel vertically down to the V of your neck.
  • Think of the hands as hooks, the elbows are driving down and the back comes together.
  • Don’t lean back excessively or use momentum.

Wide Grip Pull-ups

Wide-Grip Pull-ups

wide grip pull ups technique

  • Similar to the Lat Pulldown, this will hit your Lats, as well as Mid-Traps and Teres muscles.
  • Depress the Scapula.
  • Think of bringing elbows towards your sides.
  • Allow the arms to come to FULL extension at the bottom.
  • Great tutorial video here.

 

Seated Cable Row

Seated Cable Row

close grip seated cable row technique

  • This hits Rhomboids, Lower/Mid Traps and Lats.
  • Keep your scapula depressed as best you can during the movement.
  • Keep elbows in and pull to mid-torso.
  • Squeeze shoulder blades together and briefly pause before returning to start.

Band Resisted Push-ups

Band Resisted Push-ups

band resisted push ups
  • Use a band tough enough to provide decent resistance, while still allowing full extension.
  • Loop the band around each arm and across the mid-tricep.
  • Perform either on a low barbell or on the floor.