The low pulley front raises are an excellent exercise to build up the shoulders. How to perform the exercise? After your warm-up, place the pulley on the lowest notch and position yourself as shown in the picture. Legs barely flexed and spaced at hip width. Grab the rope and pull it up...
The rowing hammer is an exercise to develop the back muscles. Hammer Strength is simply the brand name of the machine. Unfortunately, not all gyms have this machine. If you are lucky enough to have one, you can develop the thickness of your back muscles. If not, then you can...
This exercise, also called unilateral leg curl, is done on a machine. All standing leg curl machines are different. Some will have a support and others will not. We will therefore start with the execution of the movement in relation to the machine that we see in the video. What muscles are involved in the exercise? The...
Which muscles are involved in the pulley pull? The high pulley rope pull also called face pull must be done perfectly and vertically. It will solicit your posterior deltoids or back shoulders but also the middle trapezius and rhomboids. Indeed when you work the shoulders, you have 3 fascicles to solicit: the posterior fascicle (back of the shoulders), the...
What is the HIP THRUST? The hip thrust is undeniably one of the best exercises for building up the buttocks. There is a machine specially designed to do the hip thrust but not all gyms are equipped with this equipment. So to replace the machine, thanks to a bench...
This bodybuilding exercise aims to build up the thighs and more precisely the quadriceps. The extended leg curl or recumbent leg curl is an isolation exercise to build muscle and tone the back of the thighs, it mainly targets the ischios. It has its place in your thighs training program because apart from the...
Having big arms and sculpting biceps with a nice curve is a strong point in bodybuilding. It is also the wish of most bodybuilders who want to build up their arms at all costs. From the first day they walk through the door of a gym for this. There is nothing...
The high pulley triceps extension is a strength training exercise that develops the triceps. Even if it is primarily an isolation exercise, it is not less effective than basic polyarticular exercises such as dips or bench presses. The extensions with the high pulley have the advantage of preserving a constant tension...
Hack squat, what is it ? The hack squat is an exercise of body-building which aims at muscling the interior part of the thighs on a machine with guided load. It is especially designed to build up the legs. The glutes and quadriceps will be solicited during the execution. These muscles of the body are...
The leg extension is a strength training exercise for the thighs that particularly involves the quadriceps. This isolation exercise can be used as a warm-up at the beginning of a session, but also as a finishing exercise at the end. It can be particularly interesting for people who suffer from herniated discs and who cannot do any exercise.
The lateral pulley raises sitting on a bench are a variation of the seated dumbbell raises. They target, mainly the deltoid muscles and especially the middle fascicles that give that famous shoulder width. The exercise also solicits to a lesser extent the upper trapezius and slightly the biceps and forearms. How to perform the exercise? Place the...
Sitting calves on a machine is a bodybuilding exercise that uses the leg muscles that extend the foot, called soles. These are particularly resistant muscles which are composed of a majority of slow fibres, which is why it is interesting to work them in long series. How to perform the exercise? After adjusting the apparatus according to the...
Standing calves on the calf machine allow you to build up and develop the calves, mainly the upper part (the twins), because of the stretched leg position. As they are made up of both slow and fast fibres, it is interesting to work them in both long and short series. It is ideal to begin...
How to do this exercise? Position your feet shoulder-width apart, then bend your legs as if you were doing a deadlift and grasp the handles. Keep your torso straight with an angle of about 45 degrees and your knees bent. Bring the T-bar up close to your chest and slowly return to the starting position.
The spread inclined dumbbells is an exercise of isolation which solicits the higher part of the pectoral muscles and in particular the clavicular part, the shoulders and the triceps being little solicited. One generally uses this exercise at the end of the session after heavier basic exercises. Other stabilizing muscles come into play contrary to the exercises with the bar or on the...
Which muscles are involved in the leg press? The leg press is an excellent muscle-building exercise that mainly involves the thigh muscles and the buttocks. It is a good alternative to the squat for those who have certain pathologies or morphologies. Making the execution of the squat dangerous....
