Leg Exercise: Romanian Deadlift

Romanian deadlift

Type Resistance
Target (primary) Glutes Target (secondary) Hamstrings, Hip adductorLower backCalves
Equipment Barbell
Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Unilateral

How is it performed?

  • Grap a barbell on the floor using a pronated or mixed grip slightly wider than shoulder width.  Keep your back and arms straight throughout the movement.
  • Stand with your feet shoulder width or less apart, and bend slightly at the knees (if you find that you have to bend your knees a lot, you might have to work on your hamstring flexibility)
  • While exhaling, lift the barbell up by squeezing your glutes and straightening your hips until you are standing up straight.
  • Lower the barbell again by pushing your hips back and bending slightly at the knees (if your hamstrings are tight, you might have to reduce your range of motion)

Variations

→ See the full leg workout here

[end]Regular or romanian – What’s your favorite kind of deadlift? [/end]

Shoulder Exercise: Pulley Row

Pulley row Pulley row

Type Resistance Target (primary) Rear deltoid Target (secondary) Middle backBiceps
Equipment Cable (with rope attachment) Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the pulley so it is at the same height as your shoulders.
  • Hold the rope attachment with an overhand grip, shoulders stretched forward, arms straight and parallel to the floor – keep your arms parallel to the floor throughout the movement.
  • As you exhale, pull the rope towards your upper chest by moving your elbows out and back until they are behind you.
  • As you inhale, slowly move back to the starting position.

→ See the full back & leg workout here

[end]Have you ever tried this type of row? [/end]

Back Exercise: Hyperextension

hyperextension

Type Resistance Target (primary) Lower back Target (secondary) Glutes, Hamstrings
Equipment Hyperextension bench Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the upper pad of the hyperextension bench so your upper thighs rest upon it while you still have room to bend at your waist unrestricted.
  • Place your feet securely under the lower pad. You can either place your arms behind your head or crossed over your chest.
  • Exhale and lower yourself by bending at the hips and waist. Go as far down as you can without rounding your back, then return to starting position by flexing without using momentum and stop when your body is in a straigh line (don’t arch back).
  • To make the exercise more challenging, hold a weight plate at the front of your chest.

→ See the full back workout here

[end]What’s your favorite back exercise? [/end]

Biceps Exercise: Close-Grip EZ-Bar Curl

ez-bar-close-grip-curl

Type Resistance
Target (primary) Biceps Target (secondary) Forearm
Equipment Barbell: EZ bar Mechanics Isolation Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed? Stand upright holding an EZ-bar with a close suppinated grip while keeping your elbows close to your torso. Curl the bar upward by contracting your biceps and keeping yoour upper arms still while you exhale. When the bar is at shoulder level and your biceps are fully contracted, slowly return to starting position as you inhale.

See the full biceps workout here.

[end]What’s your favorite biceps exercise? [/end]

Chest Exercise: Barbell Bench Press

Barbell-bench-press barbell bench press

Type Resistance Target (primary) Chest (pectoralis major) Target (secondary) TricepsAnterior deltoid
Equipment Barbell Mechanics Compound
Force Push
Plane of motion Sagittal plane Other Bilateral

How is it performed? Lie down on bench and grasp the bar with a wider-than-shoulderwidth grip. Lift the bar away from the rack, and lower until it touches the middle of your chest for full range of motion. Press the bar up again until your arms are extended. See the full chest workout here.

[end]How much do you bench? [/end]

Shoulder Exercise: Reverse Machine Fly

reverse fly machine reverse fly machine

Type Resistance
Target (primary) Rear deltoid Target (secondary) Lateral deltoidMiddle back
Equipment Machine Mechanics Isolation Force Pull
Plane of motion Coronal plane Other Bilateral

Main targeted muscle group: Posterior deltoid.

Secondary muscle group: Lateral deltoid and lower and middle trapezius.

How is it performed? Sit in the machine, chest again pad, holding handles with a pronated grip. Bend your elbows slightly, and contract your rear delts so your hands pull apart until your elbows are just behind your back. Return to starting position.

See the full workout here.

[end]What’s your favorite shoulder exercise? [/end]

Triceps Exercise: Cable Pushdown

Triceps Push Down

Type Resistance
Target (primary) Triceps Target (secondary)
Equipment Cable Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Bilateral

Main targeted muscle group: Triceps brachii.

How is it performed?

  • Stay close to the cable and grap a high pulley with a shoulder width or slightly narrower pronated grip.
  • Keep your upper arms and elbows still by your side as you exhale and lower the bar by contracting your triceps until it touches the front of your thighs.
  • Slowly return to starting position.

If you’re lifting heavy, you can position one foot in front of the other and bend slightly at the hip.

See the full triceps workout here

[end]What’s your favorite triceps exercise? [/end]