Starting position

• 1. Sit on a chair or bench, preferably one with a back support, with a dumbbell on each knee.
• 2. Kick the dumbbells up one at a time and position them in front of your shoulders, with your palms facing you and your elbows close to your body.

Execution

• 1. Exhale as you press the dumbbells upward and rotate your wrists so that your palms face forward at the top of the movement.
• 2. Inhale as you lower the dumbbells and rotate your palms so that they face you again at the bottom of the movement.
• 3. Repeat for the prescribed number of repetitions.

Comments and tips

• • Keep your back straight and body still.
• • The Arnold press was invented by the Terminator himself, Arnold Schwarzenegger.
• • Once you get the hang of the Arnold press as described above, try the following: Allow your arms to move out as they ascend and then move back in at the top of the movement. This combines the movements of the lateral raise and shoulder press to produce a fluid motion that minimizes the amount of twisting you have to do with your wrists and keeps all of the movement in your shoulders.

Starting position

• 1. Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.

Execution

• 1. Exhale as you push the barbell straight upward.
• 2. At the top of the movement, shrug your shoulders to raise the barbell even higher.
• 3. Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
• 4. Repeat for the prescribed number of repetitions.

Comments and tips

• • Do not lock your elbows out.
• • Use a grip that is a little wider than shoulder width.
• • To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.
• • Keep your head facing forward; don’t look up.
• • Keep your elbows a little forward, not directly out to the sides.
• • Keep your wrists directly above your elbows.

Starting position

• 1. Stand upright holding a barbell with a shoulder-width, overhand (pronated) grip. The bar should be resting on the front of your thighs.
• 2. Pull your shoulders back and stick your chest out.

Execution

• 1. Exhale as you pull the bar up towards your chin, making sure to stop when the bar is level with your lower or middle chest. Do not pull the bar any higher.
• 2. Hold for a count of two.
• 3. Inhale as you lower the bar to the starting position.
• 4. Repeat for the recommended number of repetitions.

Comments and tips

• • If performed in a certain way, this exercise can lead to shoulder damage in some people.
• • Keep the barbell close to your body.
• • Keep your body upright, your shoulders back, and your chest out.

Starting position

• 1. Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor. Your back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).

Execution

• 1. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders. Don’t forget to exhale.
• 2. Hold for a count of two.
• 3. Inhale as you lower the dumbbells to the starting position in a controlled manner.
• 4. Repeat for the desired number of repetitions.

Comments and tips

• • Do not swing the dumbbells upward.
• • Try to resist the lowering of the dumbbells.
• • Keep your back straight and your body still.
• • You will not target your posterior deltoids unless your torso is horizontal.
• • Keep your upper arms perpendicular to your torso to minimize the involvement of your lats.

Starting position

• 1. Stand in front of a pulley set at approximately head height.
• 2. Grasp one end of the rope attachment in each hand using a supinated (underhand) grip.
• 3. Step backward so that the rope is taut and your arms are stretched out in front of you.
• 4. Assume a staggered stance (place one foot in front of the other) and lean backward to help you balance.

Execution

• 1. Exhale as you pull the rope toward your forehead.
• 2. As the rope nears your face, externally rotate your shoulders so that you end up making a double biceps pose.
• 3. Hold for a count of two.
• 4. Inhale as you reverse the motion and return the rope to the starting position in a controlled manner.
• 5. Repeat.

Comments and tips

• • Keep the flexing of your elbows to a minimum. This will keep as much movement as possible in your shoulders, where it belongs.
• • Avoid swaying back and forth to complete the reps. Keep the movement in your shoulders.
• • Don’t go too heavy, as this often leads to swaying.
• • The cable face pull is one of the most beneficial exercises for your shoulders. Many popular training programs strengthen your internal shoulder rotators much more than your external shoulder rotators. In fact, exercises that include external shoulder rotation are often completely neglected! This can lead to a strength imbalance between the opposing muscle groups, which can result in shoulder joint instability and injuries. The cable face pull is one of few exercises that effectively strengthens all of your external shoulder rotators, thus promoting shoulder health.

Starting position

• 1. Attach a straight bar to a low cable pulley.
• 2. Stand with your back close to the cable machine.
• 3. Grasp the bar from between your legs using an overhand shoulder-width grip and stand up straight. The cable should be pulled taut between your legs.

Execution

• • Keeping your elbows slightly bent, exhale as you raise the bar in a semicircular motion in front of you until your arms move a little passed horizontal.
• • Hold for a count of two.
• • Slowly reverse the motion and lower the bar to the starting position.
• • Repeat for the prescribed number of repetitions.

Comments and tips

• • Keep your back straight and your head up.
• • Keep your body still. Only your arms should move.
• • While performing the cable front raise, if you feel any pain in your shoulder capsule, you are probably raising the bar too high. If you continue to feel pain despite reducing the height to which you raise the bar, please stop using the exercise.
• • You can also perform the cable front raise using a rope attachment or a single stirrup, one arm at a time.

Starting position

• 1. Stand sideways in front of a low cable pulley, holding the stirrup in the hand farthest from the machine.
• 2. Place your free hand on your hip for support.
• 3. Bend forward a little at the hips.

Execution

• 1. Keeping your elbow slightly bent, exhale as you raise the stirrup away from the pulley until your elbow is shoulder height.
• 2. Hold for a count of two.
• 3. Inhale as you lower the stirrup to the starting position in a controlled manner.
• 4. Repeat for the desired number of repetitions.
• 5. Repeat the exercise with your opposite arm.

Comments and tips

• • Keep your torso still, your back straight, and your elbow slightly bent.
• • Try to resist the lowering phase of the repetition.
• • Placing your free hand on your hip instead of holding on to something for support forces the recruitment of more muscles for stabilization.
• • As with all unilateral exercises, start the cable one-arm lateral raise with your weak side, and never do more repetitions with your strong side. This will promote the development of equal strength on both sides.

Starting position

• 1. Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbells resting on the front of your thighs.

Execution

• 1. Keeping your elbow slightly bent, exhale as you raise your right arm in front of you until it is at least parallel to the floor.
• 2. Hold for a count of two.
• 3. Inhale as you lower your right arm to the starting position.
• 4. Repeat with your left arm.
• 5. Keep alternating your arms, raising one after the other one has been fully lowered.

Comments and tips

• • Keep your back straight and body still. Do not sway back and forth.
• • You may use either a pronated (overhand) grip, as described, or a neutral (hammer) grip. You may also complete all of the reps for the first arm before moving on to the reps for the opposite arm.
• • Do not swing the dumbbells. Keep the movement under control.
• • Try to resist the lowering of the dumbbells.
• • The alternating dumbbell front raise is a unilateral exercise. Unilateral training (training one side at a time) has certain benefits over bilateral training (training both sides at the same time). First, you can actually lift more weight when training unilaterally because the resources of your nervous system are not divided between the two sides and you can therefore recruit more muscle fibers from the one side. Second, you get a better core workout because more stabilizer muscles in your core have to be recruited to stabilize your body. However, this does not mean that you should only perform the unilateral versions of exercises. For best results, incorporate both unilateral and bilateral training into your program.

Starting position

• 1. Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides.
• 2. Bend forward a little at the hips.
• 3. Eternally rotate your shoulders so that your thumbs point out diagonally.

Execution

• 1. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level with your shoulders.
• 2. Hold for a count of two.
• 3. Inhale as you lower the dumbbells to the starting position.
• 4. Repeat for the recommended number of repetitions.

Comments and tips

• • Keep a natural curvature of the spine.
• • Keep your body still; only your arms should move.
• • Do not swing the dumbbells or let them drop down by your sides.
• • Use the dumbbell lateral raise to strengthen and build your anterior and lateral deltoids, which will give you broad shoulders.
• • Perform the dumbbell lateral raise one arm at a time to get more stabilizer muscles in your core involved and help you to develop unilateral upper-body strength.

Starting position

• 1. Holding a pair of dumbbells, sit up straight on a bench or chair, preferably one that supports your back.
• 2. Raise the dumbbells one at a time to each side, and hold them at shoulder height, with your palms facing forward.

Execution

• 1. Exhale as you press the dumbbells upward and inward until they almost touch over your head.
• 2. At the top of the movement, shrug your shoulders to raise the dumbbells even higher.
• 3. Inhale as you reverse the motions and lower the dumbbells to the starting position.
• 4. Repeat.

Comments and tips

• • Keep your back straight.
• • For optimal back support, make sure your lower back is in constant contact with the back of the chair.
• • To raise heavy dumbbells into position, rest them on your knees and then kick them up into position one at a time.
• • Do not lock your elbows out at the top of the press. This will safeguard your elbows as well as keep the tension on your shoulders.
• • The seated position reduces your ability to cheat.
• • The seated dumbbell overhead press is also known as the seated dumbbell shoulder press.
• • Occasionally, perform the seated dumbbell overhead press with one arm at a time, as it will get more core stabilizer muscles involved and help you to develop unilateral strength.

Starting position

• 1. Stand holding a dumbbell in one hand, placing your free hand on your waist for support.
• 2. Raise the dumbbell to the side of your shoulder, keeping your elbow pointing directly downward and your palm facing forward.

Execution

• 1. Exhale as you press the dumbbell upward.
• 2. At the top of the movement, shrug your shoulder to raise the dumbbell even higher.
• 3. Inhale as you reverse the motions and lower the dumbbell to the starting position.
• 4. Repeat for the desired number of repetitions.
• 5. Repeat with your opposite arm.

Comments and tips

• • As you press the dumbbell upward, you can either lean a little to the opposite side to maintain balance or try to keep your torso straight.
• • Do not lock your elbow out at the top of the press.
• • Keep the movement under full controlled. Do not use momentum.
• • Performing the dumbbell one-arm overhead press gets many more core stabilizer muscles involved than the standard dumbbell overhead press. You can also use the dumbbell one-arm overhead press to fix strength differences between your shoulders. In this case, make sure to start with your weaker shoulder, and do not do more reps with your stronger shoulder.

Starting position

• 1. Holding a pair of dumbbells, sit on the end of a bench.
• 2. Lean forward until your torso is close to horizontal, and allow your arms to hang down by your feet. Your palms should be facing each other (neutral grip).

Execution

• 1. Keeping your arms slightly bent and your elbows perpendicular to your torso, exhale as you raise your arms out to the sides until your elbows are shoulder height.
• 2. Hold for a count of two.
• 3. Inhale as you lower your arms to the starting position in a controlled manner.
• 4. Repeat.

Comments and tips

• • Keep your back straight and your elbows higher than your wrists.
• • Control the movement. If you find yourself having to swing the dumbbells up, you’re using too heavy a weight.
• • Keep your torso close to horizontal. This ensures that you target your posterior deltoid instead of your lateral deltoid.
• • Keep your elbows perpendicular to your torso (i.e. straight out to the sides). This will minimize the involvement of your latissimus dorsi.
• • You can perform this exercise while standing, with your torso bent over horizontally (bent-over lateral raise). However, the seated bent-over lateral raise described above reduces your ability to cheat.

Starting position

• 1. Lie supine (on your back) on a flat bench.
• 2. Spread your legs, bring your feet back, and place them firmly on the ground. Either your toes or your heels should be planted on the floor.
• 3. Arch your back.
• 4. Dismount the barbell using a grip that is a little over shoulder-width apart.
• 5. While holding the barbell, retract (push together) your shoulder blades and straighten your wrists.

Execution

• 1. Inhale as you lower the barbell to your chest, keeping your elbows tucked in at a 45-degree angle.
• 2. Exhale as you press the barbell back up to the starting position.
• 3. Repeat.

Comments and tips

• • Planting your feet, arching your back, tucking in your elbows, and straightening your wrists allow you to drive from your legs, through your body, and up through your arms—thus getting your entire body behind the press. Use this form to produce a strong foundation from which to press, increase your leverage, and give yourself a mechanical advantage.
• • Tucking in your elbows also reduces the pressure on your shoulders.
• • Never use a false grip. A false grip is when you don’t wrap your thumbs around the bar.
• • If lifting heavy weights, have a spotter ready.
• • Like the barbell squat and barbell deadlift, the barbell bench press is a major mass- and strength-building exercise.

Starting position

• 1. Stand midway between two pulleys, holding one stirrup in each hand.
• 2. Place one foot in front of the other for stability.
• 3. Bend forwards slightly at the hips, keeping your back straight.
• 4. Extend your arms out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forward.

Execution

• 1. Exhale as you slowly draw the stirrups together in an arcing motion, until they are positioned in front of your abdomen.
• 2. Hold for a count of two and squeeze your chest.
• 3. Inhale as you slowly return the stirrups to the starting position, or until you feel a mild stretch in your chest.
• 4. Repeat for the recommended number of repetitions.

Comments and tips

• • Maintain control of the cables at all times.
• • Keep your body still, back straight, and your elbows slightly bent.
• • It’s a good idea to cross the handles at the top of the movement and thus strengthen the cross-over range of motion, which you can’t strengthen with exercises such as the barbell bench press and the dumbbell fly.
• • The cable cross-over and the dumbbell fly are similar exercises, mostly targeting the same muscles. The only major difference is that you perform one while standing and the other while lying down. One way in which the cable cross-over is better than the dumbbell fly is that, with the cable cross-over, resistance on the pectoralis major is maintained throughout the movement.
• • Another way in which the cable cross-over beats the dumbbell fly is that it helps you to develop your standing balance, coordination, and push force, which are important for fitness and athleticism. The cable cross-over also recruits more stabilizer muscles, especially in your core.

Starting position

• 1. Holding a pair of dumbbells, sit on the end of a declined bench and rest the dumbbells on your thighs.
• 2. Hook your feet securely under the foot pads.
• 3. Lie supine (on your back) and position the dumbbells next to the sides of your chest using a hammer or neutral grip (palms facing inward). Your elbows should be bent and tucked in to your sides at a 45-degree angle.

Execution

• 1. Exhale as you press the dumbbells upward and inward until your arms are extended over your chest.
• 2. Inhale as you lower the dumbbells to the starting position or until you feel a mild stretch in your chest or shoulders.
• 3. Repeat

Comments and tips

• • When you have finished the decline hammer-grip dumbbell bench press, try not to drop the dumbbells by your sides. Instead, rest the dumbbells on your thighs and sit up.
• • Compared with the standard pronated (overhand) grip, the hammer grip places less stress on your shoulder joints, making it more suitable if you suffer from shoulder pain. However, the pronated grip is arguably slightly more effective at working your chest because it usually involves a little more internal shoulder rotation.
• • Whichever grip you use, keep your elbows tucked in to your body at 45-degree angles. This reduces the pressure on your shoulder joints.

Starting position

• 1. Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
• 2. As you lie back on the bench, kick each dumbbell up into position, one at a time.
• 3. Position the dumbbells to the sides of your chest, with your arms bent at a 90-degree angle. Your elbows should not be pointing straight out to the sides; rather, tuck them in a little to approximately a 45-degree angle.
• 4. Spread your legs, bring your feet back, and place them firmly on the ground. Either your toes or your heels should be planted firmly on the floor.
• 5. Arch your back and straighten your wrists.

Execution

• 1. Exhale as you slowly press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
• 2. Inhale as you slowly lower the dumbbells back to the starting position, or until you feel a slight stretch in your chest.
• 3. Repeat.

Comments and tips

• • Planting your feet, arching your back, tucking your elbows in, and straightening your wrists allow you to drive from your legs, through your body, and up through your arms—thus getting your entire body behind the press.
• • Keeping your elbows tucked in a little also reduces the pressure on your shoulders.
• • After you finish, do not drop the dumbbells by your sides. Instead, raise your knees and carefully bring the dumbbells down onto your knees, after which the weight of the dumbbells will push your legs down and help you to sit up.
• • The advantages of the dumbbell bench press over the barbell bench press are that it allows a greater range of motion and doesn’t allow your stronger side to make up for your weaker side. The dumbbell bench press also recruits more stabilizer muscles.

Starting position

• 1. Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees.
• 2. Lie back on the bench and, as you do so, kick the dumbbells up into position over your chest, one at a time.
• 3. Spread your legs and plant your feet flat on the floor.
• 4. Bend your elbows a little, and internally rotate your shoulders so that your elbows point out to the sides.
• 5. Arch your back and stick out your chest.

Execution

• 1. Inhale as you lower the dumbbells in an arcing motion to your sides until you feel a mild stretch in your chest.
• 2. Exhale as you reverse the motion until the dumbbells are nearly vertical.
• 3. Repeat

Comments and tips

• • Keep your elbows slightly bent.
• • Keep the movement slow and deliberate.
• • There’s no need to bring the dumbbells together at the top of the movement because once they are vertical, there is almost no resistance to work against.
• • Arching your back and sticking out your chest will reduce the pressure on your shoulders and focus it on your chest.
• • Internally rotating your shoulders (so that your elbows point out to the sides) better isolates your pectoralis major because it brings the origin and insertion of the muscle into better alignment.
• • Since you can’t go heavy with the dumbbell fly, the exercise is not a mass builder; it is an isolation exercise.
• • The dumbbell fly doesn’t target your inner chest. This is a popular myth. Isolation of your inner chest is impossible. The only ways to produce more inner chest definition are to build your chest using compound exercises and to reduce your body fat.

Starting position

• 1. Stand between two high pulleys.
• 2. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand using an overhand grip.
• 3. Bend forward a little by flexing your hips and knees.
• 4. Internally rotate your shoulders so that your elbows are shoulder height.

Execution

• 1. Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion.
• 2. Hold for a count of two and squeeze your chest.
• 3. Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.
• 4. Repeat.

Comments and tips

• • Keep your body still and the movement under control. Only your arms should move.
• • Keep your elbows slightly bent.
• • Instead of just bringing the stirrups together, it’s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.
• • By internally rotating your shoulders as you perform the high cable cross-over, you bring the origin and insertion of your pectoralis major into better alignment, which ensures a shorter and more favorable contraction pathway and better isolation.

Starting position

• 1. Place a bench inclined at 45 degrees between two low cable pulleys.
• 2. Lie supine (on your back) on the bench, holding one stirrup (handle) in each hand.
• 3. Position the stirrups out to each side.
• 4. Bend your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.

Execution

• 1. Keeping your elbows fixed, exhale as you press the stirrups upward and inward in an arc motion until they touch over your chest.
• 2. Inhale as you reverse the motion and return the stirrups to the starting position.
• 3. Repeat.

Comments and tips

• • Do not lower the stirrups beyond feeling a mild stretch in your shoulders or chest.
• • Keep your feet planted on the floor and your back straight.
• • Keep full control of the movement.
• • The low cable cross-over recruits more stabilizer muscles than the incline cable fly, especially in your core. Second, it is performed standing instead of lying down, which means that it helps you to develop more balance, coordination, and functional strength, as well as strengthens your standing push force—all of which are important for athleticism.

Starting position

• 1. Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest one dumbbell on each knee.
• 2. As you lie back on the bench, kick the dumbbells up, one at a time, into place.
• 3. Position the dumbbells to the sides of your chest, with your elbows bent and tucked in to your torso a little.
• 4. Straighten your wrists.
• 5. Spread your legs and place your feet flat on the floor.

Execution

• 1. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
• 2. Hold for a count of two and squeeze your chest.
• 3. Inhale as you lower the dumbbells back to the starting position, or until you feel a mild stretch in your chest.
• 4. Repeat.

Comments and tips

• • Use a bench inclination of 45 degrees because the clavicular head of the pectoralis major was found to be most active at 44 degrees, and 45 degrees is the closest setting.
• • Raise the seat of the bench a little to prevent yourself from sliding down.
• • Planting your feet, tucking in your elbows a little, and straightening your wrists allow you to drive from your legs, through your body, and up through your arms, thus getting your entire body behind the press.
• • Tucking your elbows in a little also reduces the pressure on your shoulders.
• • Try not to drop the dumbbells on the floor, by your sides, after you have finished. Instead, raise your knees and carefully bring the dumbbells down onto them. The weight of the dumbbells will then push your legs down and help you to sit up.
• • You can perform the incline dumbbell bench press unilaterally (one arm at a time), which will force the recruitment of more core stabilizer muscles and help you to develop unilateral strength.

Starting position

• • Adjust the seat so that the handles are approximately chest height.
• • Sit in the chest press machine with your back pressed firmly against the back rest.
• • Grasp the handles with a pronated (overhand) grip.
• • Plant your feet firmly on the ground.

Execution

• • Exhale as you press the handles out until your arms are fully extended.
• • Inhale as you reverse the motion until you feel a mild stretch in your chest.
• • Repeat.

Comments and tips

• • To minimize the pressure on your shoulder joints, keep your elbows a little lower than your shoulders.
• • Some chest press machines have a foot lever that will help you to push the handles forward from their resting positions, making them easier to grasp at the start of the exercise. After you grasp the handles, you have to release the lever before starting to press. Once the set is over, you have to use the same foot lever to brace the handles and lower them back to their resting positions without having to stretch your arms far back.
• • The machine chest press is great if you want to push very heavy weights with your chest but don’t have anyone to help you with the barbell bench press. Otherwise, the barbell bench press is favorable to the machine chest press. The reason is that the barbell bench press necessitates the recruitment of more stabilizer muscles. The machine chest press is also great for beginners or people undergoing rehabilitation.

Starting position

• 1. Sit on the fly machine with your back pressed firmly against the back support.
• 2. Grasp the levers at shoulder height.
• 3. Internally rotate your shoulders so that your wrists, elbows, and shoulders are level.

Execution

• 1. Keeping your elbows slightly bent, exhale as you push the levers together.
• 2. Inhale as you reverse the motion until you feel a mild stretch in your chest or shoulders.
• 3. Repeat.

Comments and tips

• • Adjust the fly machine for comfort and proper back support.
• • Keep the movement slow and deliberate.
• • By internally rotating your shoulders (so that your wrists, elbows, and shoulders are level), you better isolate your pectoralis major because the origin and insertion of the muscle are brought more into line.
• • The machine fly is not a major mass-building exercise.
• • The machine fly doesn’t target your inner chest. This is a myth. It is not possible to emphasize your inner chest. The only ways to produce more inner chest definition are to reduce your body fat level and keep building your chest using compound exercises.
• • The levers of the fly machine can usually be adjusted to perform the machine reverse fly exercise, which targets your posterior deltoid.

Starting position

• 1. Get on your hands and knees, with your arms positioned a little wider than shoulder width.
• 2. Extend your feet backward and straighten your body.

Execution

• 1. Keeping your body straight and elbows slightly tucked in, inhale as you lower your chest to the floor by bending your elbows.
• 2. Exhale as you reverse the motion and push your body back up to the starting position.
• 3. Repeat.

Comments and tips

• • Keeping your elbows slightly tucked into your body reduces the pressure on your shoulder joints.
• • To make the exercise easier, do it on your knees, or elevate your body by placing your hands on the edge of an elevated surface, such as a bench.
• • To make it more difficult, wear a weighted vest or load a chain around your torso
• • When compared with the barbell bench press, the push-up produces much more core activation (because you have to keep your body straight) and helps you to develop more functional strength.
• • The push-up promotes shoulder health and flexibility by working your serratus anterior—something that the bench press doesn’t do. Therefore, try to incorporate the exercise into your workouts. One way you can do this is to superset the bench press with the push-up or you can also just alternate between the two exercises.

Starting position

• 1. Stand between two shoulder-height pulleys, facing away.
• 2. Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance.
• 3. Position the stirrups to the sides of your chest.
• 4. Raise your elbows so that they are out to the sides (though not so high as to be horizontal).

Execution

• 1. Keeping your body upright and arms horizontal, exhale as you press the stirrups forward and inward until your arms are straight and shoulders are stretched forward.
• 2. Hold for a count of two and squeeze your chest.
• 3. Inhale as you reverse the motion until you feel a mild stretch in your chest.
• 4. Repeat.

Comments and tips

• • To keep the tension on your lower chest, keep your body upright and your arms at the level of your chest.
• • Ideally, the pulleys should be closer together than in a cable cross-over setup.
• • Alternate between performing the standing cable chest press bilaterally and unilaterally to get the benefits of both variations.
• • The standing cable chest press is great for improving your balance, coordination, and upper-body strength.

Starting position

• 1. Stand up straight holding a barbell using a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should be resting against your thighs.

Execution

• 1. Keeping your body still, exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed.
• 2. Once your elbows are fully flexed, allow your elbows to move forward a little (shoulder flexion), just until your forearms are vertical.
• 3. Hold for a count of two and squeeze your biceps.
• 4. Inhale as you slowly lower the barbell to the starting position.
• 5. Repeat for the recommended number of reps.

Comments and tips

• • Keep your body still. Only your arms should move.
• • Do not swing the barbell.
• • Using an EZ bar for the barbell curl can reduce the pressure on your wrists. However, the camber (bend) of the EZ bar must be minimal. The steeper the camber, the more emphasis you will place on your brachioradialis instead of your biceps.
• • Your biceps brachii has two heads: short (inner) and long (outer). The long head makes up the majority of your biceps peak, while the short head sits to the inner side. Using a shoulder-width (regular) grip with the barbell curl, as described above, will place approximately equal emphasis on both heads. Using a narrow grip will emphasize the long head and build the peak of your biceps. And using a wide grip will emphasize the short head and give your biceps more width. Therefore, incorporate all grips to hit the muscle from all angles.

Starting position

• 1. Holding a dumbbell in your left hand, sit on a bench with your legs apart.
• 2. With your left arm almost fully extended, rest your elbow against the inside of your left thigh.
• 3. Pronate your wrist so that your palm faces backward.
• 4. Rest your right arm on your right thigh to support your back.

Execution

• 1. Exhale as you curl the dumbbell up towards your shoulder.
• 2. Hold the contracted position and squeeze your biceps for a count of two.
• 3. Inhale as you slowly lower the dumbbell to the starting position.
• 4. Repeat for the desired number of repetitions.
• 5. Repeat with your right arm.

Comments and tips

• • Keep your elbow lower than the top of your thigh so that your elbow doesn’t pivot on your thigh.
• • Keep your back straight and your upper arm still. Only your forearm should move.
• • Do not allow your elbow to lock out when you extend your arm.
• • Your brachioradialis is an elbow flexor, along with your brachialis and biceps brachii. Your brachioradialis is the primary elbow flexor (and therefore the target) in the dumbbell reverse-grip concentration curl because the pronation of your forearm places your biceps brachii in a position of mechanical disadvantage.

Starting position

• 1. Stand with a dumbbell in each hand, with each dumbbell resting on the front of a thigh [waiting for illustration to be corrected].

Execution

• 1. Keeping your upper arm fixed, exhale as you curl the left dumbbell upward, across your body, and toward your left shoulder.
• 2. Hold for a count of two and squeeze your biceps.
• 3. Inhale as you reverse the motion and return the dumbbell to the starting position.
• 4. Repeat with your right arm.
• 5. Keep alternating arms.

Comments and tips

• • Keep your body and upper arms still; only your forearms should move.
• • You can alternate your arms, as described above, or do one arm at a time.
• • The standard hammer curl works the same muscles (i.e. your brachioradialis, in your forearm, and your brachialis and biceps brachii, both in your upper arm). However, compared with the standard hammer curl, the cross-body hammer curl puts a bit more emphasis on your brachialis and the long (outer) head of your biceps brachii. Therefore, the standard hammer curl is a little better for building big forearms, whereas the cross-body hammer curl is a little better for building a big biceps peak.

Starting position

• 1. Stand holding a pair of dumbbells by your sides using a neutral grip (palms facing in).
• 2. Pull your shoulders back.

Execution

• 1. Exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, supinate your forearm gradually so that your palm faces your shoulder by the top of the curl.
• • The biceps brachii flexes the elbow, supinates the forearm, and weakly flexes the shoulder joint. The above execution (steps 1 and 2) incorporates all three movements, thus (arguably) promoting maximal biceps recruitment.
• • The biceps is the primary elbow flexor when your forearm is supinated. When pronated or in neutral grip, your brachioradialis is the primary elbow flexor.
• • Instead of alternating your arms, as described above, you can complete all the reps for one arm before performing the reps with the other arm. In this case, start with the weaker arm, and don’t perform more reps with the stronger arm. This will promote the development of equal strength.

Comments and tips

Starting position

• 1. Stand holding a dumbbell in each hand using a neutral (aka hammer) grip (palms facing in).

Execution

• 1. Keeping your elbow by your side, exhale as you curl one dumbbell up towards your shoulder until your biceps is fully contracted.
• 2. Hold for a count of two and squeeze your biceps.
• 3. Inhale as you slowly lower the dumbbell to the starting position.
• 4. Repeat with your opposite arm.
• 5. Keep alternating your arms.

Comments and tips

• • You can perform the dumbbell hammer curl with either both arms at once, one arm at a time, or by alternating your arms (as described above). The latter two methods will recruit more muscles in your core for stabilization.
• • The dumbbell hammer curl targets your brachioradialis, a forearm muscle; it does not target your biceps brachii, which acts as a synergist, along with your brachialis.

Starting position

• 1. Sit on the preacher bench with a dumbbell in your hand.
• 2. Supinate your forearm (turn your palm upward), bend your elbow so that the dumbbell faces your shoulder, and rest your upper arm flat on the bench.

Execution

• 1. Inhale as you lower the dumbbell until your arm is almost fully extended.
• 2. Exhale as you curl the dumbbell to the starting position.
• 3. Repeat for the desired number of repetitions.
• 4. Repeat with your opposite arm.

Comments and tips

• • Keep the whole of your upper arm, from elbow to armpit, flat on the bench.
• • Adjust the seat for comfort and leverage.
• • If you don’t have access to a preacher bench, use the head of an inclined bench.
• • The dumbbell preacher curl targets your brachialis. When it comes to arm curls, if your elbow is by your side or behind you and you use a supinated (underhand) grip, you target your biceps, while your brachialis and brachioradialis act as synergists. If your elbow is in front of you and you use a supinated grip, you target your brachialis, while your biceps and brachioradialis act as synergists. If your elbow is by your side, behind you, or in front of you and you use a hammer grip or a reverse grip, you target your brachioradialis, while your biceps and brachialis act as synergists.
• • Building your brachialis makes your upper arm look bigger because it lies between your triceps and biceps, which it pushes apart. Part of your brachialis also sits under your biceps, which it props up, giving you a bigger biceps peak.

Starting position

• 1. Sit on the preacher bench with a dumbbell in each hand.
• 2. With your elbows flexed, place the backs of your upper arms flat on the arm rest.
• 3. Pronate your forearms (rotate them so that your palms face away from you).

Execution

• 1. Keeping your forearms pronated, inhale as you lower the dumbbells until your elbows are almost fully extended.
• 2. Exhale as you curl the dumbbells back up toward your shoulders.
• 3. At the top of the movement, hold for a count of two and squeeze your biceps.
• 4. Repeat for the prescribed number of repetitions.

Comments and tips

• • You can perform the dumbbell reverse preacher curl with both arms simultaneously, as described, or with one arm at a time.
• • Positioning your elbows in front of your body and pronating your forearms, as you do with the dumbbell reverse preacher curl, puts your biceps brachii into a state of mechanical disadvantage. In this position, the brachioradialis is a stronger elbow flexor than the biceps brachii and brachialis, which is why it is the target.
• • The long head of the biceps brachii is activated more than the short head because the long head is more stretched in this position and can therefore make more of a contribution.

Starting position

• 1. Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.

Execution

• 1. Keeping your upper arms fixed by your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
• 2. At the top of the movement, hold for a count of two and squeeze your biceps.
• 3. Inhale as you lower the EZ-curl bar to the starting position in a controlled manner.
• 4. Repeat.

Comments and tips

• • Keep your elbows by your sides. Only your forearms should move.
• • Keep your body still. Do not sway your body or swing the EZ-curl bar.
• • Compared with the barbell curl, the EZ bar curl reduces the pressure on your wrists. However, the camber (bend) of the EZ-curl bar must be minimal. The steeper the camber, the less emphasis you will place on your biceps brachii and the more emphasis you will place on your brachioradialis instead. Therefore, if a straight barbell doesn’t feel hard on your wrists, you can use that instead.
• • Your biceps brachii has a short (inner) head and a long (outer) head. The long head makes up the majority of the peak of your biceps, while the short head sits on the inner side. Using a regular (shoulder-width) grip when performing the EZ bar curl or barbell curl will place approximately equal emphasis on both heads. Using a narrow grip will emphasize the long head and build the peak of your biceps. Using a wide grip will emphasize the short head and give your biceps more width.

Starting position

• 1. Holding a pair of dumbbells, sit on a bench that is inclined at 45 to 60 degrees.
• 2. Allow your arms to hang straight down by your sides, with your palms facing inward (neutral grip).

Execution

• 1. Keeping your upper arms still, exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, gradually supinate your forearm (rotate it outward) so that your palm faces your shoulder by the top of the movement.
• 2. Hold for a count of two and squeeze your biceps.
• 3. Inhale as you slowly reverse the motion and return the dumbbell to the starting position.
• 4. Repeat the movement with your opposite arm.
• 5. Alternate arms.

Comments and tips

• • Keep your upper arms fixed. Only your forearms should move.
• • Make sure you fully supinate your forearms.
• • When a muscle is stretched, it can contract with more force. In the starting position of the incline dumbbell curl, the long head of your biceps brachii is more stretched than the short head. As a result, it gets more involved in the lift.
• • Since the majority of your biceps’ peak is made up by the long head, the incline dumbbell curl is great for building a bigger biceps peak.
• • Instead of alternating your arms during the incline dumbbell curl, you can complete all of the repetitions for one arm before performing the repetitions for the opposite arm. In order to promote the development of equal strength, start with your weaker arm, and never perform more repetitions with your stronger arm.

Starting position

• 1. Stand between two overhead pulleys and grasp a stirrup in each hand.
• 2. Raise your arms so that they are parallel to the floor.
• 3. Supinate your forearms (turn your palms upward).

Execution

• 1. Keeping your upper arms still, exhale as you flex your elbows and curl the stirrups toward your ears.
• 2. Hold the contracted position and squeeze your biceps.
• 3. Inhale as you return the stirrups to the starting position.
• 4. Repeat.

Comments and tips

• • Use one cable at a time to get your core more involved.
• • The overhead cable curl targets your brachialis, not your biceps brachii. The curling movement is initiated by your brachialis, which is assisted by your brachioradialis. Your biceps brachii, especially the short (inner) head, gets involved once the flexion of your elbow reaches approximately 45 degrees.

Starting position

• 1. Stand holding a weight plate by your groin using a pronated (overhand) grip, with your hands at the 11 o’clock and 1 o’clock positions.

Execution

• 1. Keeping your body still and your elbows tucked into your sides, exhale as you curl the plate up toward your neck.
• 2. Hold for a count of two and squeeze your biceps.
• 3. Inhale as you lower the plate to the starting position.
• 4. Repeat.

Comments and tips

• • Keep your wrists straight (unlike in the illustration).
• • If the weight plate does not have proper handgrips through which to insert your fingers, you will of course have to squeeze the plate to ensure an adequate grip. In this case, if the plate is sufficiently heavy, you will also significantly activate multiple key gripping muscles in your forearms.
• • The weight plate reverse curl is a decent exercise for strengthening your forearms and improving your grip. Use it as an auxiliary movement towards the end of your arm workout.

Starting position

• 1. Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor.
• 2. Dismount the barbell using a shoulder-width grip.
• 3. Straighten your wrists.

Execution

• 1. Keeping your elbows close to your body, inhale as you lower the barbell to your chest.
• 2. Exhale as you press the barbell back up to the starting position.
• 3. Repeat.

Comments and tips

• • Using a shoulder-width grip and tucking your elbows into your body are important to maximize the emphasis on your triceps brachii instead of on your pectoralis major.
• • Do not use a grip that’s narrower than shoulder width. This will not put more emphasis on your triceps brachii. Instead, it will decrease your range of motion, put excessive pressure on your wrists, and limit the amount of weight that you can use.
• • Never use a false grip with any kind of bench press, including the close-grip barbell bench press.
• • For safety, have a spotter ready when lifting heavy.
• • When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii.

Starting position

• 1. Get on all fours with your hands positioned either directly under your shoulders or closer together.
• 2. Extend your feet backward and straighten your body.

Execution

• 1. Keeping your body straight and your elbows tucked in, inhale as you lower your chest onto your hands.
• 2. Exhale as you push your body back up to the starting position.
• 3. Repeat.

Comments and tips

• • To make the close-grip push-up easier, do it on your knees, or place your hands on the edge of an elevated surface, such as a bench or even a table (see the second video).
• • To make the exercise more difficult, either wear a weighted vest, load a chain around your torso, or position your hands closer together.
• • The most difficult unloaded variation of the close-grip push-up is the triangle or diamond push-up, which involves positioning your hands so close together as to form a diamond shape with your fingers and thumbs.
• • To get your core more involved, perform the close-grip push-up on a medicine ball. This exercise is more properly known as the medicine ball push-up.

Starting position

• 1. Position a loaded barbell by the head of a declined bench.
• 2. Lie supine (on your back) on the bench, making sure to hook your feet firmly under the foot pads.
• 3. Grasp the barbell using a close pronated (overhand) grip, and carefully lift it onto your chest.
• 4. Press the barbell up so that your arms are vertical.
• 5. Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.)

Execution

• 1. Keeping your upper arms fixed, inhale as you flex your elbows and lower the barbell toward your face in a smooth semicircular motion.
• 2. Exhale as you extend your elbows until the barbell returns to the starting position.
• 3. Repeat.

Comments and tips

• • Keep your elbows tucked in.
• • Be careful with the decline skull crusher as it can be dangerous. Slow the movement down as the barbell nears your face.
• • This exercise is called a skull crusher because when performed on a flat bench, you lower the barbell to your forehead.
• • If you go heavy, have a spotter ready, who can also hand you the barbell when you lie down.
• • You can perform the decline skull crusher in a different way. Instead of keeping your upper arms fixed in a slightly backward-tilted position and lowering the barbell in a semicircular motion, you can start with your upper arms vertical and allow your upper arms to tilt forward as the barbell descends and return to vertical as the barbell ascends. This will allow the barbell to descend and ascend in a vertical motion.

Starting position

• 1. With a dumbbell in your right hand, kneel over a bench with your left knee, and support your body with your left arm.
• 2. Position your torso and right upper arm parallel to the floor, with your right elbow bent at a 90-degree angle. The dumbbell should be hanging straight down below your elbow.

Execution

• 1. Keeping your right upper arm stationary, exhale as you extend your right arm backward until it is straight.
• 2. Hold for a count of two.
• 3. Inhale as you slowly lower the dumbbell back to the starting position.
• 4. Repeat for the prescribed number of repetitions.
• 5. Repeat the repetitions with your left arm.

Comments and tips

• • Keep your back straight and horizontal.
• • Keep your working arm tucked in close to your torso. Only your forearm should move.
• • For a greater range of motion, keep your elbow raised higher than your shoulder.
• • Keeping your upper arm stationary while holding a heavy weight can be difficult, which limits the amount of weight that you can use with this exercise. Therefore, if you want to go heavy, try the cable triceps kickback.

Starting position

• 1. Holding a dumbbell in one hand, lie supine (on your back) on a flat bench.
• 2. Raise the dumbbell vertically above your body and hold it using a neutral grip (palm facing the other side).
• 3. Place your free hand just under the elbow of your loaded arm for support.

Execution

• 1. Keeping your upper arm still, inhale as you flex your elbow and lower the dumbbell to the side of your head in a semicircular motion.
• 2. Exhale as you extend your elbow and push the dumbbell back up to the starting position.
• 3. Repeat.

Comments and tips

• • Keep your upper arm still and vertical. Only your forearm should move.
• • Do not lock out your elbow at the top of the movement.
• • The lying one-arm dumbbell triceps extension is a unilateral exercise (an exercise with which you train one side of your body at a time). As with all unilateral exercises, start with your weak side, and do not perform more repetitions with your strong side. This will promote equal contralateral strength (the same strength in both sides).
• • Instead of lowering the dumbbell to the side of your head, you can internally rotate your shoulder and lower the dumbbell across your body to your chest.
• • Of course, you can also perform the lying dumbbell triceps extension bilaterally (using both arms at the same time).

Starting position

• 1. Stand under a high cable pulley.
• 2. Grasp the stirrup using a reverse (underhand) grip.
• 3. Tuck your elbow into your side.

Execution

• 1. Keeping your elbow fixed against your side, exhale as you extend your elbow and push the stirrup downward until your arm is almost fully extended.
• 2. Inhale as you flex your elbow and allow the stirrup to rise to the starting position in a controlled manner.
• 3. Repeat for the prescribed number of repetitions.
• 4. Repeat the exercise with your opposite arm.

Comments and tips

• • Position your body in such a way as to ensure resistance throughout the range of motion.
• • Keeping your elbow fixed against your side is important for isolating your triceps.
• • Your triceps has three heads: long head, lateral head, and medial head. The exercise elicits equal activation of all three heads of the triceps. The only problem with the exercise is that the relative weakness of your wrist extensors limits the amount of weight you can use to overload the muscle.

Starting position

• 1. Sit on a bench or a chair with back support holding a barbell using a narrow pronated (overhand) grip.
• 2. Press the barbell over your head.

Execution

• 1. Keeping your elbows close to your head, exhale as you bend your elbows and lower the barbell behind your head in a semicircular motion.
• 2. Press the barbell over your head.

Comments and tips

• • Keep your elbows tucked in close to your head.
• • Keep your body still and back straight. Only your forearms should move.
• • Do not lock out your elbows.
• Using an EZ bar may be easier on your wrists.

Starting position

• 1. Stand under the cable pulley and grasp each end of the rope attachment with a neutral grip (palms facing each other).
• 2. Pull your elbows down to your sides and lean forward a little at the hips, keeping your back straight.

Execution

• 1. Exhale as you extend your elbows and push the rope all the way down. As your arms extend, twist your wrists so that your palms face down at the end of the movement.
• 2. Inhale as you reverse the motion and return the rope to the starting position.
• 3. Repeat.

Comments and tips

• • Keep your elbows tucked in to your sides.
• • Stay close to the cable to provide resistance throughout the exercise.
• • When it comes to effectiveness of triceps exercises, the triceps rope push-down is proven to be significantly more effective than the triceps bar push-down.

Starting position

• 1. Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground.

Execution

• 1. Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale.
• 2. Exhale as you push your body back up to the starting position.
• 3. Repeat for the recommended number of repetitions.

Comments and tips

• • Do not lock out your elbows at the top of the movement.
• • Keep your body upright and elbows tucked in. If you lean forward and flare out your elbows, you will place more emphasis on your pectoralis major, and the exercise will become a chest dip instead of a triceps dip.
• • Make the triceps dip more difficult by holding a dumbbell between your legs or wearing a weighted dip belt (weighted triceps dip).
• • Make it easier by using an assisted dip machine, or by bending your knees and getting someone to hold your legs.

Starting position

• 1. Stand over a loaded barbell, with the bar lining up with your toes.
• 2. Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder width apart. Your back should be straight and close to horizontal

Execution

• 1. Exhale as you pull the barbell up to your waist.
• 2. Hold for a count of two and squeeze your back muscles.
• 3. Inhale as you lower the barbell in a controlled manner until it nearly touches the floor.
• 4. Repeat.

Comments and tips

• • Keep your back straight and close to horizontal.
• • Keep your elbows close to your body.
• • Pull with your back muscles, not your arms.
• • Many people think that the biceps brachii acts as a synergist in rowing exercises such as the bent-over barbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps brachii.

Starting position

• 1. Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
• 2. Bend down and grasp the barbell with a shoulder-width grip.
• 3. Raise your hips a little, straighten your back, and lean backward so that your torso is upright.

Execution

• 1. After taking a deep breath, stand and pull the bar up the front of your legs, driving with your legs.
• 2. At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
• 3. To return the bar to the floor, push your butt backward, flex your hips, and lower the bar down the front of your legs, keeping your back straight.
• 4. Once the bar passes your knees, bend your knees and lower the bar to the ground.

Comments and tips

• • Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
• • At the top of the lift, do not hyperextend your back.
• • Keep the barbell close to your body to improve mechanical leverage.
• • Use gym chalk or wrist straps to improve your grip.
• • Start light and add weight gradually to give your lower back time to adapt.
• • When lifting heavy, wear a support belt to protect your lower back.
• • The barbell deadlift is arguably the king of all major mass-building exercises, challenged only by the barbell squat. It is great for shocking your body into releasing testosterone, strengthening your legs and core, and building body-wide strength and mass.

Starting position

• 1. Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. The dumbbell should be hanging straight down, with your left arm almost fully extended.

Execution

• 1. Exhale as you pull the dumbbell up to the side of your waist.
• 2. Hold for a count of two.
• 3. Inhale as you lower the dumbbell to the starting position.
• 4. Repeat with your right arm.

Comments and tips

• • Pull with your elbow, not with your biceps.
• • Keep your torso near horizontal and your elbow tucked in.
• • Do not rotate your torso as you pull the dumbbell upward.
• • Many people think that the biceps acts as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
• • The bent-over dumbbell row is great for developing unilateral upper-body strength. Do not be afraid to go heavy.
• • As with all unilateral exercises, start with your weak side, and do not perform more reps with your strong side. This will allow your weak side to catch up

Starting position

• 1. Attach a straight bar to a high cable pulley.
• 2. Stand under the pulley and grasp the bar using a pronated (overhand) grip.
• 3. Flex your hips slightly.

Execution

• 1. Keeping your arms slightly flexed, exhale as you pull the bar downward and backward in a semicircular motion toward your thighs.
• 2. Hold for a count of two and squeeze your back muscles.
• 3. Inhale as you slowly reverse the motion and return the bar to the starting position.
• 4. Repeat

Comments and tips

• • Keep your elbows slightly flexed and your body still. Only your arms should move.
• • When lifting heavy, for better balance, stagger your stance.
• • Instead of a straight bar, you can use either a rope attachment or a v-bar. You can also perform the cable straight-arm pull-down unilaterally (with one arm at a time) by using a stirrup (handle). Alternate between unilateral and bilateral training to derive the benefits of both.

Starting position

• 1. Grasp the double pull-up bars and hang with your arms and shoulders fully extended.
• 2. You can cross your feet, keep your legs straight, or bend your knees.

Execution

• 1. Exhale as you pull your body up until your chin rises above the bars.
• 2. Hold for a count of two.
• 3. Inhale as you lower your body until your arms and shoulders are fully extended.
• 4. Repeat.

Comments and tips

• • Pull with your elbows, not with your biceps.
• • Make the close neutral grip pull-up easier by bending your knees and getting someone to hold your feet or use an assisted pull-up machine.
• • Make the exercise more difficult by holding a dumbbell between your feet, or by wearing a weighted vest or a dip belt.
• • The close neutral grip pull-up is a major compound exercise that will help you to develop functional upper-body strength. The close neutral grip places emphasis on the lower fibers of your latissimus dorsi.
• • With the close neutral grip pull-up, your biceps only act as dynamic stabilizers, along with the long heads of your triceps brachii. Flexion of your elbows is undertaken by your brachialis and brachioradialis. The biceps will get a good workout, but it’s not as great a workout as you would get with the standard pull-up.

Starting position

• 1. Stand with your feet hip-width apart and your arms by your sides, holding a dumbbell in each hand.

Execution

• 1. Exhale as you elevate your shoulders straight up as high as possible.
• 2. Hold for a count of two and squeeze your trapezius.
• 3. Inhale as you lower your shoulders to the starting position.
• 4. Repeat.

Comments and tips

• • Keep your arms slightly bent.
• • Do not move your arms. Only your shoulders should move.
• • Do not roll your shoulders.
• • The dumbbell shrug is great for building the size and strength of your upper and middle trapezius, which will help you with many other key lifts and movements.

Starting position

• 1. Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads.
• 2. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex.
• 3. Put your hands lightly behind your head or cross them on your chest.

Execution

• 1. Inhale as you lower your torso by flexing your hips and waist.
• 2. Exhale as you raise your torso by extending your hips and back.
• 3. Repeat.

Comments and tips

• • Do not lower your torso beyond feeling a mild stretch in your hamstrings or back.
• • Do not extend your back beyond feeling a mild stretch in your spine.
• • To make the exercise more difficult, hold your arms out straight or cross them over a weight plate held against your chest. You can also perform the exercise with one leg.
• • With the back extension, your hips stay straight, and all of the movement is in your back/waist. With the hip extension, your back/waist stays straight, and all of the movement is in your hips. And with the hyperextension, there’s full movement in both your back/waist and hips.
• • If you don’t have access to a hyperextension bench, try the flat bench.

Starting position

• 1. Stand with a loaded landmine between your legs.
• 2. Bend at the hips and a little at the knees and grasp the landmine bar just under the plates with both hands. You can either interlink your fingers or place one hand over the other. Instead of grasping the landmine bar, you can also hook a double-row bar around it. Your back should be straight and close to horizontal.

Execution

• 1. Keeping your elbows close to your body, exhale as you pull the landmine to your chest.
• 2. Hold for a count of two and squeeze your back muscles.
• 3. Inhale as you lower the landmine in a controlled manner until your shoulders stretch downward. Don’t allow the landmine to touch the floor.
• 4. Repeat.

Comments and tips

• • Keep your back straight and close to horizontal.
• • Pull with your elbows, not with your biceps.
• • Keep your elbows close to your body.
• • If new to the landmine row exercise, start light to give your lower back time to adapt.

Starting position

• 1. Sit on the lat pull-down machine.
• 2. Bring the thigh pad down onto your thighs so that you are secured in place.
• 3. Grasp the bar with a pronated (overhand) grip, with your hands a little wider than shoulder width apart (medium grip). Your arms and shoulders should be fully stretched upward.

Execution

• 1. Keeping your head back and chest out, exhale as you slowly pull the bar down to the upper part of your chest.
• 2. Hold for a count of two and squeeze your shoulder blades together.
• 3. Inhale as you slowly return the bar to the starting position, with your arms and shoulders fully stretched.
• 4. Repeat.

Comments and tips

• • Pull the bar with your elbows, not with your biceps.
• • You can allow your torso to rock back as you pull down and to rock forward as the bar rises. However, keep the rocking to a minimum.
• • The medium-grip lat pull-down is great for strengthening and building your back and arms, as well as developing upper-body strength. However, the pull-up is even more beneficial. If you can’t do pull-ups, keep increasing the amount of weight that you pull down until it nears your body weight, after which you can graduate to pull-ups.

Starting position

• 1. Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip.
• 2. Hang with your arms and shoulders fully stretched.

Execution

• 1. Exhale as you pull your body up until your chin rises above the bar.
• 2. Hold for a count of two and squeeze your back muscles.
• 3. Inhale as you lower your body until your arms and shoulders are fully stretched.
• 4. Repeat.

Comments and tips

• • Pull with your elbows, not with your biceps.
• • Avoid swinging.
• • Make the exercise easier by bending your knees and getting someone to hold your feet or use an assisted pull-up machine.
• • Make the exercise more difficult by wearing a weighted vest or dip belt, by holding a dumbbell between your feet.
• • The pull-up is a compound exercise that will help you to develop major functional upper-body strength and a wide tapering back. If doing lat pull-downs, your goal should be to graduate to pull-ups at some point. The pull-up is more beneficial than the pull-down because it gets your core more involved, and is more functional and much more versatile.
• • If you can’t do pull-ups, keep increasing the amount of weight that you pull down until it nears your own weight. Then, practice the negative pull-up, which will help you to develop the strength necessary to perform proper pull-ups.
• • If you use a supinated (underhand) grip, it becomes a chin-up.

Starting position

• 1. Sit on the cable row machine and place your feet on the foot rests.
• 2. Grasp the double-row bar and slide your buttocks backward until your knees are almost straight.
• 3. Lean backward until your torso is vertical. Your back should be straight, the cable should be pulled taut, and your arms and shoulders should be stretching forward.

Execution

• 1. Keeping your torso vertical, back straight, and elbows close to your body, exhale as you slowly pull the double-row bar to your abdomen.
• 2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
• 3. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
• 4. Repeat.

Comments and tips

• • Keep your torso vertical, your back straight, and your elbows close to your body.
• • Pull with your elbows, not with your biceps.
• • As their names imply, the seated cable row is essentially the same exercise as the straight-back seated cable row except that with the seated cable row you lean backward during the concentric phase of the repetition and lean forward during the eccentric phase.
• • The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass. As with all bilateral (two-sided) exercises, you should occasionally perform it unilaterally (one side at a time) so as to develop unilateral upper-body strength and get more stabilizer muscles involved.

Starting position

• 1. Lie prone (face down) on a mat with your legs straight and your arms extended straight in front of you.

Execution

• 1. Gently raise your arms, upper torso, and legs off the mat.
• 2. Hold for a count of two.
• 3. Gently return them to the starting position.
• 4. Repeat.

Comments and tips

• • Keep your neck level with your torso.
• • Do not raise your arms, upper torso, and legs beyond feeling a mild stretch in your back.
• • You can ease yourself into the superman exercise by beginning by lifting only your arms and upper torso for a few reps, and then lifting only your legs for a few reps, before raising them all simultaneously. You can also do the contralateral superman exercise, which involves lifting your left arm with your right leg, and then your right arm with your left leg, before graduating to the full superman.
• • Your erector spinae (spinal erectors) are the opposing muscles to your rectus abdominis. The recommended strength balance between these two muscle groups is 1:1, which means that they should ideally be trained equally and have equal strength. If you neglect either one of the muscle groups, you may end up with a muscle imbalance.

Starting position

• 1. Stand over a t-bar with a wide stance and knees slightly bent.
• 2. Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little. Your back should be straight and almost horizontal, and your arms should be almost fully extended.

Execution

• 1. Exhale as you pull the t-bar up to your abdomen.
• 2. Hold for a count of two.
• 3. Inhale as you return the t-bar to the starting position.
• 4. Repeat.

Comments and tips

• • Pull with your back muscles, not your biceps.
• • Keep your back straight and close to horizontal.
• • Start light to give your lower back time to adapt.
• • If your gym doesn’t have a t-bar lever/machine, you can use a barbell. Just position one end of the barbell into a corner to keep it from moving, load the other end with plates, wrap a double row bar around the barbell, and you’re ready to go.
• • In rowing actions such as the t-bar row, your biceps act neither as targets nor synergists, only dynamic stabilizers.

Starting position

• 1. Holding a barbell using a shoulder-width supinated (underhand) grip, stand with your feet hip-width apart.
• 2. Flex your hips and knees to lean forward at a 45-degree angle. Your arms should be almost fully extended and the barbell should be resting on your thighs.

Execution

• 1. Keeping your head up and your back straight, exhale as you pull the barbell up to your waist.
• 2. Hold for a count of two and squeeze your back muscles.
• 3. Inhale as you lower the barbell to the starting position in a controlled manner.
• 4. Repeat.

Comments and tips

• • Keep your body still; only your arms should move.
• • Pull with your elbows, not with your biceps.
• • The underhand row is great for strengthening and building your upper back and arms, and developing upper-body strength. You can, of course, also use a pronated (overhand) grip.
• • The underhand row is a modified version of the bent-over barbell row, with the main difference being in posture. With the bent-over barbell row, you keep your torso horizontal, whereas with the underhand row, you keep your torso at a 45-degree angle. As a result, the underhand row has a shorter range of motion, is easier on your lower back, allows for a greater load, and elicits less activation of the latissimus dorsi.
• • With the underhand grip, the biceps brachii gets involved as a synergist, whereas with the overhand grip, the biceps brachii gets involved only as a dynamic stabilizer. The biceps brachii can get more involved with the underhand row because your elbows are held closer to your body, which means that they are more stretched and therefore more capable of working.
• • Since the bent-over barbell row and underhand row each have their own pros and cons, use them both, alternating between them as desired.

Starting position

• 1. Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports.
• 2. Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.

Execution

• 1. Exhale as you slowly pull the bar down until it touches the upper part of your chest.
• 2. Squeeze your shoulder blades together and hold for a count of two.
• 3. Inhale as you slowly return the bar to the starting position.
• 4. Repeat for the recommended number of repetitions.

Comments and tips

• • Pull the bar down with your elbows, not your biceps.
• • Keep your torso still.
• • Extend your arms fully on the return phase.
• • The wide-grip lat pull-down is great for your teres major and upper lats. It widens them and gives you a v-taper. If you use a reverse (underhand) grip, you will emphasize your lower lats, giving you lats that run farther down your sides. Therefore, incorporate both variations.

Starting position

• 1. Lie supine (on your back) with your legs straight.
• 2. Place your hands behind your head.
• 3. Raise your feet and upper back a little off the floor.
• 4. Press your lower back to the ground.

Execution

• 1. Slowly start raising your knees, one at a time, toward your chest in a cycling motion.
• 2. Touch your left elbow to your right knee, and your right elbow to your left knee.
• 3. Keep repeating.
• 4. Breathe naturally.

Comments and tips

• • Keep your neck neutral and your lower back pressed against the floor.
• • Straighten each knee before raising it again. Your feet should not circle; instead, they should kick forward and backward.
• • The bicycle crunch was found to be one of the most effective common ab exercise. Compared with the standard crunch, the bicycle crunch was found to produce 148% more mean activity in the abs and 190% more mean activity in the obliques.

Starting position

• 1. Get into the captain’s chair with your forearms on the pads, your hands on the handles, your back against the back pad, and your legs hanging straight down.
• 2. Press your lower back against the back pad.

Execution

• 1. Keeping your feet together, exhale as you raise your knees towards your chest by flexing your knees, hips, and your waist.
• 2. Try to hold the end position for a count of two.
• 3. Inhale as you lower your feet to the starting position in a controlled manner.
• 4. Repeat.

Comments and tips

• • Keep the movement under control. Do not allow momentum to build up.
• • During the captain’s chair leg and hip raise, your rectus abdominis and obliques only act as stabilizers unless you flex your waist and raise your hips off the back pad at the top of the movement. If you do not flex your waist, your iliopsoas is the target muscle.
• • Apart from when you raise your hips off the pad, keep your lower back pressed against the back pad. This is important because your legs are raised by your hip flexors, especially your iliopsoas. If you do not support your lower back by pressing it against the back pad, the repeated hyperextension of your lumbar spine could lead to lower-back problems and pain.
• • The captain’s chair leg and hip raise is a brilliant exercise for developing the strength and stability of your core. You can make it more difficult by straightening your legs or holding a dumbbell between your feet.

Starting position

• 1. Lie supine (on your back) with your legs bent and your feet flat on the ground.
• 2. Place your hands lightly either behind or by the sides of your head, keeping your elbows out.

Execution

• 1. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so.
• 2. Hold the contracted position for a count of two.
• 3. Inhale as you lower your head and shoulders to the starting position.
• 4. Repeat.

Comments and tips

• • Keep the movement slow and controlled. Don’t use momentum.
• • Keep your neck straight.
• • To make the crunch more difficult, stretch your arms out overhead and cross your palms. You can also hold a plate behind your head, or perform the exercise on a decline bench.
• • To make the exercise easier, cross your arms over your chest.

Starting position

• 1. Hook your feet under the foot pads of a declined bench and lie supine (on your back).
• 2. Place your hands behind neck.

Execution

• 1. Exhale as you raise your torso by flexing your waist and hips. As your torso rises, twist your waist to one side.
• 2. Inhale as you reverse the motion and lower your torso to the starting position.
• 3. Repeat, this time twisting your waist to the opposite side.
• 4. Keep repeating and alternating the side to which you twist your waist.

Comments and tips

• • Keep your neck in a neutral position.
• • Make the decline twisting sit-up easier by either crossing your arms on your chest or performing the exercise on a flat bench.
• • Make it more difficult by holding a weight plate either behind your head, in your hands, or on your chest.
• • If you perform the twisting sit-up on the floor with your hips already bent in the starting position, your pectineus, adductor longus, and adductor brevis will not act as synergists in the hip flexion.

Starting position

• 1. Get down on all fours on a mat.
• 2. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Your feet should be close together, your elbows should be directly under your shoulders, and your rigid body should be being supported by your forearms and toes.

Execution

• 1. Hold this position for the desired period of time, breathing normally.
• 2. Slowly return to the starting position.

Comments and tips

• • The front plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically.
• • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
• • Keep your glutes and core muscles contracted.
• • Keep your shoulders down, maximizing the distance between your shoulders and ears.
• • To make the front plank easier, perform it on bent knees instead of toes (see second video).
• • To make the exercise more difficult, raise one leg off the ground and hold this position before repeating with the other leg.

Starting position

• 1. Hang from a high bar with your hands shoulder-with apart, your arms fully extended, and your legs straight.
• 2. Straighten your lower back by tilting your pelvis backward.

Execution

• 1. Exhale as you slowly raise your knees as high as possible by flexing your hips and your abdomen.
• 2. Hold for a count of two.
• 3. Inhale as you slowly lower your legs to the starting position.
• 4. Repeat.

Comments and tips

• • Make sure that you’re not just raising your knees. After raising your knees, you must also flex your abdomen to raise your knees even higher. If you do not flex your abdomen, your abs and obliques will only function as stabilizers.
• • Do not swing or use momentum.
• • Keep your lower back as straight as possible throughout the exercise. The exercise is best performed with your lower back pressed against a padded surface for support. Instead of hanging from a bar with an unsupported lower back, use a captain’s chair if one is available.
• • To make the hanging leg and hip raise exercise easier, perform it lying on your back (lying leg and hip raise).
• • To make it more difficult, straighten your legs (hanging straight leg and hip raise), or hold a dumbbell between your feet (weighted hanging leg and hip raise).

Starting position

• 1. Kneel in front of a high pulley.
• 2. Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head.
• 3. Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper torso so that your lower back is extended (curved upward).

Execution

• 1. Keeping your hips fixed, exhale as you pull the rope downward by flexing your abdomen so that your back becomes arched.
• 2. Hold for a count of two.
• 3. Inhale as you relax your abdomen and allow the rope to lift your upper torso so that your lower back goes back to being extended.
• 4. Repeat.

Comments and tips

• • Keep your hips fixed. All of the movement should be in your abdomen.
• • Do not allow your back to arch or hyperextend beyond feeling a mild stretch.
• • Keep your neck in a neutral position so that there’s always a space between your chin and your chest.
• • Instead of a rope attachment, you can use two stirrups.

Starting position

• 1. Lie supine (on your back) on a bench with your legs straight.
• 2. Grasp the sides of the bench by your head for stability.
• 3. Press your lower back against the bench so that it is supported.

Execution

• 1. Exhale as you slowly flex your knees and hips and bring your knees toward your chest.
• 2. Try to hold the contracted position for a second.
• 3. Inhale as you slowly reverse the motions and return your legs to the starting position.
• 4. Repeat.

Comments and tips

• • Keep your lower back straight so that it peels up off the bench as you raise your hips and then rolls back down onto the bench as you reverse the motion.
• • Keep the motions slow and controlled. Do not use momentum.
• • Make the lying leg and hip raise exercise easier by keeping your knees bent or performing it on a slightly declined bench.
• • Make it more difficult by straightening your legs or performing it on an inclined bench. You can also pull a cable with your feet.
• • Your abs and obliques only work as stabilizers until you flex your abdomen. The muscles that flex your hips are your iliopsoas, tensor fasciae latae, pectineus, sartorius, and adductors.

Starting position

• 1. Stand holding a dumbbell by your side, with your elbow very slightly bent.
• 2. You can place your free hand behind your head (as in the illustration), on your hip, or you can just keep it by your side.

Execution

• 1. Inhale as you lower the dumbbell by laterally flexing your waist until you feel a mild stretch in your side.
• 2. Exhale as you laterally flex your waist equally as much in the opposite direction to raise the dumbbell.
• 3. Repeat for the prescribed number of repetitions.
• 4. Repeat the exercise with your opposite arm.

Comments and tips

• • Keep the dumbbell close to you side, your elbow very slightly bent, and your hips still.
• • Keep the movement slow and under control.
• • Do not laterally flex your waist beyond feeling a mild stretch in your side.
• • Make sure that most of the movement occurs in your thoracic (upper) spine, which is designed for mobility. Do not keep the movement in your lumbar (lower) spine, which is designed for stability.
• • The dumbbell side bend is effective at targeting the internal and external obliques, strengthening the lateral flexion of your spine, improving spinal mobility, and helping to develop a strong and stable core.

Starting position

• 1. Lie supine (on your back) on the floor with your feet together.
• 2. Place your hands alongside your body, with your palms flat on the floor.
• 3. Lift your legs a little off the floor and bend your knees 90 degrees.
• 4. To support your lower back, press it against the floor.

Execution

• 1. Exhale as you flex your abdomen and curl your hips off the floor.
• 2. Try to hold the contracted position for two seconds.
• 3. Inhale as you relax your abdomen and lower your hips to the starting position in a controlled manner.
• 4. Repeat for the prescribed number of repetitions.

Comments and tips

• • Keep the movement slow and controlled. Do not use momentum.
• • Try to resist the lowering of your hips.
• • Keep your feet off the floor.
• • Keep your lower back straight so that it makes contact with the floor. If this is difficult for you, place your hands under your buttocks. This will help to straighten your lower back as well as support your pelvis.
• • It is a myth that the reverse crunch works your lower rectus abdominis and the traditional crunch works your upper rectus abdominis. Your rectus abdominis is a single muscle that contracts in its entirety irrespective of the type of crunch that you perform. It is not possible to isolate a specific section of the muscle.

Starting position

• 1. Sit on a bench with a light barbell in front of your feet.
• 2. Pick up the barbell using a wide overhand grip, raise it over your head, and place it on the back of your shoulders.

Execution

• 1. Keeping your back straight, exhale as you twist your torso to one side until you feel a mild stretch in your waist.
• 2. Inhale as you reverse the motion and twist your torso back to the starting position.
• 3. Exhale as you slowly twist your torso to the opposite side.
• 4. Inhale as you reverse the motion and twist your torso back to the starting position.
• 5. Keep repeating and alternating the side to which you twist.

Comments and tips

• • Keep the movement slow and under full control. Do not allow momentum to build up because you can damage your spine.
• • Avoid using heavy weights because the momentum may become too difficult to control. Even an Olympic bar might be too heavy for this exercise. Many people just use a broomstick.
• • While you don’t have to stop midway between each twist—most people don’t—you should at least slow down. This not only reduces the amount of momentum that can build up but also makes your obliques work harder.
• • Do not perform the barbell twist while standing because some of the twisting motion will be lost in the rotation of the joints in your hips and legs.
• • Unlike what most people think, the seated barbell twist does not work your rectus abdominis because no flexion of your abdomen occurs.

Starting position

• 1. Get into a push-up position with your shins resting on top of a stability ball. You can do this by kneeling in front of a stability ball, lying with your waist on top of the ball, and then crawling forward on your hands over the ball until your shins are in position.

Execution

• 1. Exhale as you flex your knees, hips, and waist and pull your knees all the way up toward your chest. Allow your shins to roll over the ball.
• 2. Inhale as you extend your knees, hips, and waist and return your legs and the ball to the starting position.
• 3. Repeat.

Comments and tips

• • Keep your neck neutral.
• • The lower the ball is on your shins, the smaller the range of motion will be. Therefore, in order to be able to get a full range of motion and pull your knees all the way up to your chest, start with the ball close to your knees.
• • Your tensor fasciae latae, sartorius, pectineus, adductor longus, and adductor brevis (most of which are out of view in the illustration) help to flex your hips (that is, they act as synergists during hip flexion).
• • Your rectus abdominis and obliques will contract dynamically and thus act as synergists only if you also flex your waist; otherwise, they will only contract isometrically to stabilize your waist and pelvis.
• • Your adductor magnus and gluteus maximus get involved only when extending your hips back to the starting position. Since there isn’t much resistance with the stability ball jackknife during hip extension, these muscles don’t get much of a workout.

Starting position

• 1. Lie supine (on your back) on the floor with your legs straight and your arms held straight by the sides of your head.

Execution

• 1. Keeping your arms and legs straight, exhale as you raise your legs and torso and try to touch your toes.
• 2. Try to hold the contracted position.
• 3. Inhale as you lie back into the starting position.
• 4. Repeat.

Comments and tips

• • Keep the movement slow and controlled.
• • At the top of the movement, your legs and torso should make the letter V.
• • To raise your legs and torso, flex your hips and your abdomen. Unless you flex your abdomen, your rectus abdominis will not be targeted. Instead, together with your internal and external obliques, it will only act as a stabilizer of your waist and pelvis. To help you make sure that you flex your abdomen, start each v-up with your upper back making contact with the floor.
• • The v-up is an advanced core exercise. To make it more difficult, hold a weight plate or medicine ball in your hands.

Starting position

• 1. Place a barbell on the back of your shoulders and grasp it firmly at both sides.
• 2. Stand with your back facing the side of a bench.
• 3. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor.

Execution

• 1. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor.
• 2. Exhale as you push yourself back up to the starting position.
• 3. Repeat for the desired number of repetitions.
• 4. Repeat the repetitions with your opposite leg.

Comments and tips

• • Keep your foot flat, head up, and torso upright.
• • Keep your front knee and foot in line and pointing forward.
• • When you squat, your front knee should not pass your toes.
• • The wider you split your legs, the more you will emphasize your gluteus maximus.
• • The barbell Bulgarian split squat can be dangerous. Master balance with the dumbbell Bulgarian split squat before graduating to the barbell Bulgarian split squat. And please start light when you use a barbell.
• • The barbell Bulgarian split squat is great for improving your squat, lunge, and balance, and for developing unilateral lower-body functional strength.
• • Start with your weak leg, and do not perform more repetitions with your strong leg. This will promote equal contralateral strength (equal strength in both legs).

Starting position

• 1. Load a barbell on a rack at upper-chest height.
• 2. Step under the barbell so that it rests on the front of your shoulders and place your fingers under the barbell, with your elbows pointing forward (if you do not have the flexibility to place your fingers under the barbell, you can cross your arms and place your hands on top of the barbell).
• 3. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outward.

Execution

• 1. Inhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
• 2. Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.
• 3. Repeat.

Comments and tips

• • Keep your back straight, torso upright, head facing forward, and feet flat.
• • Keep your knees and feet pointing in the same direction.
• • Practice proper form with an unloaded barbell.
• • Start light and add weight gradually, allowing your legs and lower back time to adapt.
• • If lifting heavy, have a spotter ready, or use a squat rack or power rack.
• • The barbell squat and the barbell front squat work the same target and synergistic muscles. However, the barbell front squat recruits more stabilizer muscles, including various back muscles, your shoulders, and your chest. What’s more, although both exercises’ stabilizers include your abs and lower back, the barbell squat puts more emphasis on your lower back.
• • The barbell front squat is more advanced than the barbell squat; however, it is not as effective at building mass because it doesn’t permit as much weight to be lifted.

Starting position

• 1. Load a barbell on a rack at upper-chest height.
• 2. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side.
• 3. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards.

Execution

• 1. Inhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
• 2. Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.
• 3. Repeat.

Comments and tips

• • Keep your back straight, torso upright, head up, and feet flat.
• • Keep your knees and feet pointing in the same direction.
• • Practice proper barbell squat form with an unloaded barbell.
• • Start light and add weight gradually, allowing your legs and lower back to adapt.
• • If lifting heavy, have a spotter ready, or use a squat rack or power rack.
• • The barbell squat is arguably the king of all exercises, the only challenger being the barbell deadlift. The exercise is loved by men because it is great at strengthening the legs and core, shocking the body into releasing testosterone, and promoting the development of body-wide muscle and strength. The exercise is loved by women because it is very effective at toning butts and thighs.

Starting position

• 1. Holding a pair of dumbbells by your sides, stand with your back facing the side of a bench. There should be three or four feet of space between you and the bench.
• 2. Extend one leg backward and place the top of your foot on the bench so that your body is being supported by only one leg.

Execution

• 1. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor.
• 2. Exhale as you push yourself back up to the starting position, driving through your heel.
• 3. Repeat for the prescribed number of repetitions.
• 4. Repeat the exercise with your opposite leg.

Comments and tips

• • Keep your torso upright.
• • Keep your foot flat on the floor and the knee and foot of your supporting leg pointing forward.
• • When you squat, your front knee should not pass your toes.
• • The wider your legs are split, the more you will emphasize your gluteus maximus instead of your quadriceps.
• • The dumbbell Bulgarian split squat is an effective auxiliary exercise for improving your squat and lunge. It is also great for enhancing your balance and developing unilateral functional strength.
• • Use the dumbbell Bulgarian split squat after your primary lower-body exercises.
• • To promote equal contralateral strength (equal strength in both sides), start with your weak leg, and do not do more repetitions with your strong leg.

Starting position

• 1. Stand with feet together, holding a dumbbell in each hand, with your arms by your sides.

Execution

• 1. Inhale as you take a large step forward with one leg, landing on your heel first and then lowering your forefoot.
• 2. At the same time, keeping your torso upright, lower your body until the knee of your supporting leg almost touches the floor.
• 3. Exhale as you drive back up with your heel and step back into the starting position.
• 4. Repeat with your opposite leg.
• 5. Keep alternating the leg with which you lunge.

Comments and tips

• • Keep your torso upright, and your head, feet, and knees facing forward.
• • Keep the dumbbells by your sides or a little behind you, which can help with balance.
• • As you lower yourself into a kneeling position, do not allow your front knee to move in front of your toes.
• • The larger your lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.
• • The dumbbell lunge is a very beneficial exercise that helps you to develop balance, coordination, and the unilateral (one-sided) functional strength of your lower body.

Starting position

• 1. Grasp one end of a dumbbell with both hands.
• 2. Stand with your feet wide apart and pointing 30 to 45 degrees out to the sides (sumo stance).
• 3. Allow your arms to rest on the front of your body so that the other end of the dumbbell hangs downward between your legs.

Execution

• 1. Keeping your arms fixed and your torso upright, inhale as you lower the dumbbell toward the floor by flexing your hips and knees. Descend at least until your thighs are parallel with the floor.
• 2. Hold for a count of two.
• 3. Exhale as you push yourself back up to a standing position.
• 4. Repeat.

Comments and tips

• • Keep your head up, torso upright, back straight, and feet flat.
• • Keep your knees and feet pointing out to the sides, in the same direction.
• • Do not allow the dumbbell to make contact with the floor. If available, stand on an elevated surface to allow room for the full range of motion without the dumbbell hitting the ground.
• • Instead of a dumbbell, you can use a kettlebell.
• • The dumbbell sumo squat is great for learning the basics of squat form, especially how to keep your knees out, head up, and torso upright as you squat. Since your center of gravity is low, the exercise is relatively simple. The dumbbell sumo squat is also easy on your lower back, which makes it suitable for people who suffer from lower-back pain.
• • Also known as the dumbbell plié squat.

Starting position

• 1. Sit in the leg press machine. Make sure your back is pressed firmly against the back support.
• 2. Place your feet hip-width apart on the platform.
• 3. Release the safety bars, grasp the side handles for support, and extend your legs without locking your knees. Your torso and legs should make a 90-degree angle.

Execution

• 1. Inhale as you bend your legs and lower the platform until your knees are almost fully flexed.
• 2. Driving with your heels, press the platform back up to the starting position as you exhale.
• 3. Repeat.
• 4. When you have finished, lock the safety bars properly. Otherwise, the platform may slide down onto your legs!

Comments and tips

• • Make sure that the platform is securely locked when you load the weight.
• • Adjust the back support and safety brace to accommodate a full range of motion.
• • Keep your feet flat on the platform, and your knees and toes pointing in the same direction (slightly outward).
• • As you lower the platform, do not allow your lower back to curl up; keep it in firm contact with the support.
• • Do not lock your knees out when you press the platform up.
• • The incline leg press is a very versatile exercise. Altering the position of your feet on the platform will emphasize different muscle groups. The higher your feet on the platform, the more you will emphasize your gluteus maximus and hamstrings. The lower your feet on the platform, the more you will emphasize your quadriceps. The wider your feet on the platform, the more you will emphasize your adductor magnus and inner quadriceps. The closer-together your feet on the platform, the more you will emphasize your outer quadriceps.
• • Also known as the sled 45-degree leg press, the butt and thigh press, and the diagonal leg press.

Starting position

• 1. Choose your weight and sit on the leg extension machine.
• 2. Make the necessary adjustments so that the backs of your thighs are fully supported by the seat and your back is fully supported by the back rest.
• 3. Hook your feet under the foot pads of the lever with the pads resting just above your ankles.
• 4. Grasp the side handles for support.

Execution

• 1. Exhale as you lift the lever forwards and upwards by straightening your legs until they are fully extended.
• 2. Hold for a count of two.
• 3. Inhale as you return the lever to the starting position by bending your knees.
• 4. Repeat.

Comments and tips

• • Adjust the back support and seat to accommodate full range of motion.
• • Position your knees at the same axis as the lever fulcrum.
• • As you raise the padded lever, do not allow your hips to curl up; keep your thighs in firm contact with the seat.
• • Do not go too heavy because it can be bad for your knees.
• • The leg extension exercise mainly develops your lower quads. To put more emphasis on your upper quads, as you raise your legs, point your toes forward.
• • The exercise can also be performed with one leg at a time.
• • The leg extension should not be your primary quad exercise. There are far better options. The barbell squat, for example, builds your quads equally well, as well as simultaneously builds and strengthens many other muscle groups, strengthens your core, and helps you to develop functional strength. Use the leg extension only to warm up your quads, pre-exhaust them before squats, or flush them at the end of a leg workout.

Starting position

• 1. Place a barbell on the back of your shoulders and hold it at each side.
• 2. Stand with your feet wider than shoulder-width apart.
• 3. Point your toes and knees 30 to 45 degrees out to the sides (i.e. sumo or plié stance).

Execution

• 1. Keeping your head up, back straight, and body upright, inhale as you squat by simultaneously flexing your hips and knees, and descend at least until your thighs are parallel with the floor.
• 2. Exhale as you return to a standing position.
• 3. Repeat.

Comments and tips

• • Keep your feet flat, and your feet and knees pointing in the same direction.
• • Don’t allow your knees to cave in; keep them out.
• • Use a power cage or a squat rack for safety (see video).
• • The wide stance of the barbell sumo squat is great for inner-thigh development. It also enhances the involvement of your gluteus maximus, but only if you lift heavy.
• • Your erector spinae work as important stabilizers if you lift heavy. Your hamstrings are not significantly activated. As with all types of squat, they mainly act to stabilize your knees.

Starting position

• 1. Place a loaded barbell next to, and parallel to, a bench.
• 2. Slide your legs under the barbell and sit on the floor with your back against the side of a bench. The barbell should be over your hips.
• 3. Grasp the barbell at each side.
• 4. Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.

Execution

• 1. Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
• 2. Hold for a count of two and squeeze your glutes.
• 3. Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor.
• 4. Repeat.

Comments and tips

• • To prevent the bench from tipping over, place it against a wall.
• • If the barbell hurts your pelvis, use padding.
• • Do not allow your back to slide up and down against the side of the bench.
• • Keep your torso rigid. Your back shouldn’t arch and your pelvis shouldn’t tilt.
• • All of the movement should occur in your hips.
• • Arguably the king of all glute exercises, the barbell hip thrust activates the gluteus maximus more than any other exercise.

Starting position

• 1. Grasp a barbell using a shoulder-width pronated (overhand) grip or a mixed grip.
• 2. Keeping your back straight, head up, and hips low, lift the barbell into a standing position.
• 3. Flex your knees a little.

Execution

• 1. Keeping your back straight and your knees slightly flexed (stiff), inhale as you push your hips backward and slowly lower the barbell down the front of your legs. Descend until you feel a mild stretch in your hamstrings.

Comments and tips

• • Keep your knees stiff, your back and arms straight, and your head up.
• • Keep the barbell close to your body to improve mechanical leverage.
• • If you can lower the barbell low enough for it to touch the floor, perform the exercise on an elevated platform.
• • Contrary to what some people think, the barbell straight back stiff leg deadlift targets your gluteus maximus and not your hamstrings. The reason is that by flexing your knees even just a little, you place your hamstrings in a state of mechanical disadvantage, thus forcing your gluteus maximus to work the hardest during hip extension. If you want to target your hamstrings, keep your legs straight (in which case the barbell straight back stiff leg deadlift will become the barbell straight back straight leg deadlift).

Starting position

• 1. Position a pair of dumbbells horizontally in front of your feet.
• 2. Squat and grasp the dumbbells using a pronated (overhand) grip.
• 3. Raise your hips a little, straighten your back, and lean backward so that your torso is upright.

Execution

• 1. Exhale as you stand up and pull the dumbbells up across the front of your body.
• 2. Inhale as you push your butt backward, flex your hips and knees, and lower the dumbbells down the front of your body to the floor.
• 3. Repeat.

Comments and tips

• • Keep your back and arms straight, your body upright, and your feet flat on the floor.
• • To improve mechanical leverage, keep the dumbbells close to your body.
• • Ensure that your feet and knees point in the same direction.
• • There are many different opinions on how to perform this exercise. You will often see people doing the dumbbell deadlift while holding the dumbbells at their sides. Since this is very similar to the dumbbell squat, the technique explained above enforces that the dumbbells be kept in front of the body to better emulate the barbell deadlift. You will also often see people fail to return the dumbbells to the floor at the end of each rep, in which case the exercise becomes more like the dumbbell Romanian deadlift.
• • Since it is not possible to lift as much weight with the dumbbell deadlift as with the barbell deadlift, use the dumbbell deadlift as an auxiliary exercise to improve your barbell deadlift. The dumbbell deadlift can also take the place of the barbell deadlift as your primary hip-dominant exercise if the barbell deadlift is too hard on your lower back.

Starting position

• 1. Place a dumbbell on its end next to the lower end of a flat bench.
• 2. Lie prone (on your front) on the bench, with your knees close to the edge.
• 3. Pinch the dumbbell between the arches of your feet.
• 4. Grasp the sides or legs of the bench for stability.

Execution

• 1. Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. Make sure that the soles of your feet face the ceiling at all times.
• 2. Inhale as you slowly lower the dumbbell back toward the starting position until your knees are almost fully extended.
• 3. Repeat.

Comments and tips

• • The most difficult element of the dumbbell leg curl exercise is learning how to hold the dumbbell securely between your feet. This becomes increasingly trickier the heavier the dumbbell becomes. Therefore, start light until you get used to the exercise.
• • Do not curl the dumbbell until you are confident that it is being held securely between your feet.
• • When using a flat bench, you will experience less resistance at the top of the movement as your shins become vertical. You can fix this by elevating the front of the bench and producing an inclined surface. Just place a plate or two under the front legs.
• • To improve the mechanical leverage of your hamstrings, place a cushion or towel under your hips to raise them off the bench a little. Leg curl machines achieve this by having an angled bench.
• • The dumbbell leg curl is useful when you don’t have access to a leg curl machine. Otherwise, the leg curl machine is recommended for leg curls.

Starting position

• 1. Holding a pair of dumbbells by your sides, stand up straight.

Execution

Comments and tips

Starting position

• 1. Holding a pair of dumbbells by your sides, stand facing a raised platform, such as a bench.

Execution

• 1. Exhale as you slowly step up onto the bench, leading with your right leg.
• 2. Bring your feet together on the bench.
• 3. Inhale as you slowly step down off the bench, leading with your right leg.
• 4. Bring your feet together on the floor.
• 5. Repeat, alternating the leg with which you step up and down off the bench.

Comments and tips

• • Ensure that you neither spring/bounce up onto the bench nor allow yourself to drop back down. Control the movement, using your muscles to slowly lift and lower yourself. If you find yourself having to spring, choose a lighter weight.
• • Keep your knees behind your toes to ensure that you activate your gluteus maximus and your upper quadriceps tissue.
• • Keep your body upright and your feet and knees pointing in the same direction.
• • To emphasize your gluteus maximus, stand farther away from the bench; to emphasize your quadriceps, stand closer to the bench.
• • The taller the bench, the more you will emphasize your gluteus maximus.
• • The dumbbell step-up is a great exercise for developing unilateral functional leg strength. You can also use the dumbbell step-up as an auxiliary exercise to improve your barbell squat.

Starting position

• 1. Lie prone (face down) on the leg curl bench and position your legs under the lever pads. Your knees should be just below the edge of the bench and the lever pads should be resting just above your heels.
• 2. Hold the handles for stability.

Execution

• 1. Exhale as you flex your knees and curl the lever until it touches the back of your thighs.
• 2. Hold for a count of two.
• 3. Inhale as you lower the lever to the starting position.
• 4. Repeat.

Comments and tips

• • Keep the movement slow and controlled.
• • Try to resist the lowering of the lever; don’t just let it drop.
• • Don’t allow your hips to rise off the bench.
• • Adjust the lever for optimal leverage.
• • Keep your ankles flexed so that your toes point toward your shins. This allows your gastrocnemii to offer better assistance.
• • Adjusting the orientation of your feet during the lying leg curl emphasizes different hamstring muscles. Keep your feet straight to emphasize all hamstrings. Turn your feet inward to emphasize your inner hamstrings (semitendinosus and semimembranosus). Turn your feet outward to emphasize your outer hamstring (biceps femoris).

Starting position

• 1. Stand in the hyperextension bench with one leg. Make sure that your leg is hooked securely under the foot brace and that the front padding rests below your hips to allow your hips room to move.
• 2. Cross your arms over your chest.

Execution

• 1. Inhale as you lower your body until your hips and your back are fully flexed.
• 2. Exhale as you raise your body until your hips and your back are fully extended.
• 3. Repeat.

Comments and tips

• • Keep your neck neutral.
• • Do not hyperextend your back.
• • Make the one-leg hyperextension more difficult by either raising your arms over your head or holding a plate to your chest or behind your neck.
• • Make the exercise easier by using both legs. Note, however, that when you use both legs, there is less emphasis on your hamstrings and more on your erector spinae.
• • Although the hyperextension is also often called a back extension, the exercises are actually different. In the back extension, the hips are kept stiff, and all of the movement is in the back/waist. On the other hand, in the hyperextension, there is movement in both the hips and the back/waist. To confuse matters more, there is also the hip extension exercise, in which the back is kept stiff and all of the movement is in the hips! And to confuse matters even more, the word “hyperextension” means to extend something beyond its normal range, and, as instructed above, you should never hyperextend your back!

Starting position

• 1. Using a shoulder-width pronated (overhand) grip, deadlift a barbell from the floor. You should be standing with your arms extended, the bar resting against the front of your thighs, your knees slightly bent, and your feet approximately shoulder-width apart.

Execution

• 1. Inhale as you push your butt back, hinge forward at your hips, and lower the barbell down your thighs until you feel a slight stretch in your hamstrings.
• 2. Exhale as you extend your hips and pull the barbell back up your legs to the starting position.
• 3. Repeat.

Comments and tips

• • Keep your arms and back straight, your chest up, and your shoulders back.
• • Keep the bar close to your body. This improves mechanical leverage.
• • At the top of the movement, do not lean backward.
• • Do not go very heavy like you might with the barbell deadlift.
• • The Romanian deadlift is one of the most effective exercises for your posterior chain muscles, which, generally speaking, include your erector spinae, gluteus maximus, hamstrings, and soleus. Your posterior chain muscles work together and are responsible for forward propulsion. As such, they are essential for general fitness and athleticism. Use the Romanian deadlift to strengthen your posterior chain, and therefore run faster, jump higher, improve your squat and deadlift, and enhance your overall fitness and sporting performance!

Starting position

• 1. Sit in the leg curl machine.
• 2. Place the backs of your lower legs on top of the padded lever.
• 3. Lower the thigh support so that it rests just above your knees (missing from illustration; see video).
• 4. Hold the handles for support.

Execution

• 1. Exhale as you flex your knees and curl the lever all the way to the back of your thighs.
• 2. Hold for a count of two and squeeze your hamstrings.
• 3. Inhale as you return the lever to the starting position.
• 4. Repeat.

Comments and tips

• • Keep the movement slow and controlled.
• • Try to resist the rising of the lever.
• • Keep your back pressed firmly against the back support.
• • Adjust the back support and lever for comfort and optimal leverage.
• • Always keep your ankles flexed (toes pointing toward your shins) when performing the seated leg curl. This allows your gastrocnemii to offer better assistance to your hamstrings.

Starting position

• 1. Set the Smith machine bar to just under shoulder height.
• 2. Stand under the bar with the bar across the back of your shoulders, and grasp it at both sides.
• 3. Unlatch the bar by rotating it, and stand erect to lift it off the rack.
• 4. Take a step forward and stand with your feet shoulder-width apart, with your feet pointing slightly out to the sides.

Execution

• 1. Keeping your back straight and your torso upright, inhale as you lower the bar by flexing your hips and knees. Descend until your thighs are at least parallel with the floor.
• 2. Exhale as you push the bar back up by extending your hips and knees, driving through your heels.
• 3. Repeat.
• 4. Once finished, latch the bar back on to the rail by rotating it.

Comments and tips

• • Keep your feet flat, your torso upright, your chest up, and your head facing forward.
• • Keep your feet and knees pointing in the same direction (slightly out to the sides).
• • If new to the Smith chair squat, perform the exercise without additional weight until you get used to it.
• • The Smith chair squat is different from the Smith squat and the barbell squat in that you bring your feet forward from under the bar. The more you bring your feet forward, the more emphasis you will place on your glutes and hamstrings instead of your quadriceps. As such, the Smith chair squat is glute/hamstring-dominant, whereas the Smith and barbell squats are quad-dominant.
• • The Smith chair squat is recommended if you want to overload the glutes and hamstrings.
• 4. Once finished, latch the bar back on to the rail by rotating it.

Starting position

• 1. Clip a low cable to one ankle strap.
• 2. Take a step back with your free leg so that the leg attached to the cable is left in front and the cable is pulled taut.
• 3. Grasp the cable pulley for stability.

Execution

• 1. Keeping your torso upright and your working leg straight, exhale as you extend your hip and pull the cable back until your hip is fully extended.
• 2. Hold for a count of two and squeeze your glute.
• 3. Inhale as you return your leg to the starting position.
• 4. Repeat for more repetitions.
• 5. Repeat the exercise with your opposite leg.

Comments and tips

• • Keep your body upright and your working leg straight.
• • Do not swing/kick your leg back and forth. Keep the movement under control.
• • You may find that by slightly externally rotating your working leg, you achieve better glute activation.
• • Use the standing cable hip extension to isolate your glutes and hamstrings after your major compound exercises. The exercise is also great for warming up and finding the mind–glutes muscle connection before a lower-body or glute workout.

Starting position

• 1. Sit in the sled/leg press machine with your back pressed against the back support.
• 2. Place your feet flat in the center of the platform.
• 3. Hold the handles for stability.
• 4. Push the platform up until your knees are almost fully extended.
• 5. Position the balls of your feet on the bottom edge of the platform so that the arches and heels of your feet extend off.

Execution

• 1. Exhale as you extend your ankles to push the platform up.
• 2. Hold for a count of two and squeeze your calves.
• 3. Inhale as you flex your ankles to lower the platform until you feel a mild stretch in your calves.
• 4. Hold for a second to allow the stored elastic energy in your calves to dissipate.
• 5. Repeat the press.

Comments and tips

• • Keep both phases of the repetition slow.
• • Ensure you complete a full range of motion.
• • Try not to lock out your knees.
• • Keep your back pressed against the back rest. This includes your lower back.
• • If you have a difference in muscle size or strength between your two calves, do one calf at a time, starting with your weak calf and making sure to not perform more repetitions with your strong calf.
• • You don’t have to release the safety lever that allows the platform to slide all the way down to the bottom of the sled. The reason is that all of the movement takes place above the safety lock.
• • Calf exercises in which your knees are extended target your gastrocnemius while your soleus acts as a synergist, and calf exercises in which your knees are flexed target your soleus while your gastrocnemius acts as a synergist.

Starting position

• 1. Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off.
• 2. Place your thighs under the lever pads and adjust the pads to snugly support your thighs.
• 3. Lift the lever a little and release the safety bar, giving the lever freedom to descend.
• 4. Hold the handles for support.

Execution

• 1. Inhale as you allow the lever to descend in a controlled manner until you feel a stretch in your calves.
• 2. Hold for a count of one.
• 3. Exhale as you press the lever all the way up by raising your heels.
• 4. Hold for a count of two.
• 5. Repeat.
• 6. When you have finished, secure the lever with the safety bar.

Comments and tips

• • Holding for a count of one before pressing the lever back up allows the elastic energy in your Achilles tendons to dissipate, thus preventing you from using the energy to bounce the lever back up.
• • If your calves have different sizes, perform the exercise one leg at a time, starting with your smaller leg. To promote equal size and strength between your calves, do not perform more reps with your larger leg.
• • Your soleus and gastrocnemius make up your calf. In the seated calf raise, your soleus is the target and your gastrocnemius is the synergist. In the standing calf raise, your gastrocnemius is the target and your soleus is the synergist.
• • Building your soleus makes your gastrocnemius look bigger because your gastrocnemius sits on top of your soleus.
• • If you don’t have access to a seated calf raise machine, you can perform seated calf raises with a barbell on your knees and your forefeet on a block.

Starting position

• 1. Stand in the calf raise machine with the padded levers resting on your shoulders.
• 2. Position the balls of your feet on the foot platform, with the arches and heels of your feet extending off.
• 3. Hold the lever handles for support.

Execution

• 1. Exhale as you push the levers up as far as possible by raising your heels.
• 2. Hold for a count of two.
• 3. Inhale as you slowly lower the levers until you feel a slight stretch in your calves.
• 4. Repeat.

Comments and tips

• • Keep your back straight.
• • Do not lock your knees out.
• • Turn your toes inward (internal rotation) while performing the machine standing calf raise to emphasize the lateral head of your gastrocnemius, turn your toes outward (external rotation) to emphasize the medial head of your gastrocnemius, or keep your toes pointing forward to place equal emphasis on each head.
• • Unless there is a significant size difference in the two heads of your gastrocnemius, just keep your toes pointing forward.
• • Your gastrocnemius and soleus make up your calf. In the standing calf raise, your gastrocnemius is the target and your soleus is the synergist. In the seated calf raise, your soleus is the target and your gastrocnemius is the synergist.