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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Stand with your feet slightly apart. Keep your back straight. Take an overhand grip on the bar. 1. Inhale and pull the barbell straight upward until it contacts your chin. 2. Lift your elbows as high as possible at the top of the movement. 3. Lower the weight back to the starting position as you...
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Lie on the floor or a bench, holding the dumbbell with an overhand grip. 1. Inhale and raise your arm to about an 80 degree angle. 2. Immediately lower the weight, exhaling as you complete the movement. Repeat the next repetition. Notes: Unlike standing raises, this exercise involves the deltoids differently, concentrating the effort at...
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Sit on a bench, grasp a pair of dumbbells with an underhand grip and lift them to your shoulders. A neat trick to do this, particularly with heavy dumbbells is to rest the flat part of the dumbbell atop your knee and kick the knee upward to assist in raising the dumbbell. Doing this will...
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Stand with your feet slightly spread. Keep your back straight and your abdominals contracted. Rest a dumbbell or flat plate on your thighs with your arms straight. 1. Inhale and raise the dumbbell or the flat plate forward until your arms/hands reach shoulder level. 2. Slowly lower the weight, making sure to avoid any jerky...
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Sit on the machines seat and grasp the handles. 1. Inhale and raise your elbows to shoulder level. 2. Exhale as you complete the movement, i.e., while lowering your elbows. Repeat the next repetition. Notes: This exercise isolates the medial deltoids. It places Secondary emphasis on the supraspinatus (situated deep under the deltoid) and the...
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Stand facing the machine. Take an overhand grip on the bar, with your hands slightly more than shoulder-width apart. If the machine allows it you can grip the bar so that your palms face each other. 1. Keep your head and back straight and shrug your shoulders as high as possible. 2. Exhale as you...
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Grasp the handle with your arm at your side. 1. Inhale and raise your arm to shoulder height, palm down. 2. Exhale as you complete the movement while returning to the starting position. Repeat the next repetition. Notes: This exercise develops the deltoid, particularly the multipenniform medial head. You will get more from this exercise...
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Stand with your feet slightly spread to about shoulder width apart. Hold the handle with an overhand grip (keeping your arms at your sides). This exercise is done similarly to dumbbell front raises. 1. Inhale as you raise your arm forward to shoulder height. 2. Exhale as you complete the movement by returning to starting...
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Stand with your feet slightly spread. Keep your back straight and your arms hanging at your sides, holding one dumbbell in each hand. 1. Raise the dumbbells to shoulder level, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup. 2. Return to the starting position and...
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