Monthly Archives: March 2011
Janda Sit-Up Guide
Janda Sit-Up Guide Main Muscle: Abdominals Note: This exercise was created by Czech exercise physiologist, Dr. Vladimir Janda and is one of the most challenging sit-up variations as it completely isolates the rectus abdominals by eliminating the hip flexors. … Continue reading
Cable Internal Rotation Guide
Cable Internal Rotation Guide Main Muscle: Deltoids Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If … Continue reading
Kettlebell Sumo High Pull Guide
Kettlebell Sumo High Pull Guide Main Muscle: Trapezius Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, … Continue reading
Seated Cable Rows Guide
Seated Cable Rows Guide Main Muscle: Middle Back For this exercise you will need access to a low pulley row machine with a V-bar.Note: The V-bar will enable you to have a neutral grip where the palms of your … Continue reading
Dumbbell Shrug Guide
Dumbbell Shrug Guide Main Muscle: Trapezius Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the … Continue reading
Reverse Grip Triceps Pushdown Guide
Reverse Grip Triceps Pushdown Guide Main Muscle: Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the … Continue reading
Bench Dips Guide
Bench Dips Guide Main Muscle: Triceps For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on … Continue reading
Incline Cable Flye Guide
Incline Cable Flye Guide Main Muscle: Chest To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 … Continue reading
Sit-Up Guide
Sit-Up Guide Main Muscle: Abdominals Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands … Continue reading
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