Pull ups Much like the chin up, a pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders, and arms. 1. Approach the pullup bar and extend your arms, taking a shoulder width, overhand grip on a pullup bar, i.e., palms facing away from you. Likely, you will...
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Sit with your forearms resting on your thighs or on a flat bench. Assume an underhand grip on the bar with your wrists passively extended, i.e., no strength is involved in holding the weight. 1. Inhale and curl your wrists up as far as you can. 2. Exhale while you complete the movement and return...
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Stand facing the machine with your hands on the bar and your elbows touching, i.e., anchored to your sides. 1. Inhale and straighten your arms by pushing them downward until the bar touches the front of your legs. Don’t let your elbows leave your sides. 2. Exhale while you complete the movement. Return to starting...
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Bend forward at the waist with knees slightly flexed. Keep your back straight, eyes forward and your knees slightly flexed. 1. Anchor your elbow to your side so that your forearm is parallel to your thigh, i.e., the arm is bent about 90 degrees. 2. Straighten your arm backward by extending the elbow until your...
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Lie on a flat bench and assume an overhand grip on the bar. The starting point is with your arms extended. 1. Inhale and bend your elbows to about a 90 degree angle, i.e., your forearms should be about horizontal to the floor. Do not let your elbows wander to the side; keep them perpendicular...
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Place your hands on the edge of a flat bench and rest your feet on another bench. The angle between your legs and torso should be 90 degrees. This exercise is often called bench, chair, and stair dips as you can perform it at home, while traveling, or at work. 1. Inhale and bend your...
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1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. 2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as...
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Stand or sit and use an overhand grip on the bar with your arms extended upward. You can also use dumbbells. 1. Inhale and bend your elbows to lower the bar behind your neck. If you feel too much pressure on your elbows, don’t lower them so much or use a lighter weight. 2. Return...
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Sit holding the dumbbell in both hands behind your neck. The forearm should be about horizontal to the floor. 1. Inhale and extend your arms straight until they are above your head. 2. Exhale while you complete the movement. Return to starting position for the next repetition. Notes: The vertical position of the arms stretches...
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Sit with your forearms resting on your thighs or on a flat bench. Take an overhand grip on the bar or dumbbells with your arms passively flexed, i.e., flexed just enough to hold the weight. 1. Curl your wrists back toward you as far as you comfortably can. 2. Return to the starting position for...
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