Dumbbell front raises are a particularly effective weight training exercise for developing your shoulders. But how to perform this movement for optimal muscle recruitment? How to perform this exercise? Dumbbell front raises are performed in a standing position. Make sure you are on a stable floor. Take a dumbbell in each hand (with the...
The bench press is an ideal way to develop the pectoral muscles. The bench press with dumbbells is an exercise of isolation which makes it possible to work the pectoral ones while minimizing the intervention of the shoulders and the triceps. It is generally carried out at the end of the session after having previously carried out heavy basic exercises. These will work in an almost isolated way. Indeed...
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...
The high bar knee raise or leg raise is an exercise that develops the abdominal muscles and firms up the waist. This exercise can be done in the gym or outdoors or anywhere you can hang from a high bar. You can also do this exercise in the gym.
The extension 1 dumbbell behind the head are an exercise of musculation which makes it possible to develop the muscles of the triceps. It is an exercise complementary to the bar to the face or high pulley which targets the 3 fascicles of the triceps and particularly the long portion. How to perform the exercise? Take a dumbbell and sit on it...
All the exercises explained in this practical sheet tell you how to build up your back muscles. The muscles of the back are a difficult part to work. So how do you do the barbell rowing? Which muscles are used when we do the barbell rowing? The muscles involved are: the large dorsal and the large round, the...
The low pulley rope pull should be done in a seated position towards the abs. How to perform the exercise? The feet on support, and the knees wedged against the foam. (Some machines do not have this option). The position is similar to that of the rower. Only the arms will draw the cord by soliciting the...
The purpose of this exercise is to strengthen the back. With the help of a weight bench and a dumbbell as a weight training device, it will train the large back. The rowing on inclined bench with simultaneous arms is an exercise which requests the thickness of the back. It is a particularly interesting exercise for those who have pathologies at the level of the back.
Tight grip pull-up is a bodybuilding exercise designed to train the back muscles mainly but also the arm muscles (biceps). The pull-ups are done on a Roman chair. It is a variant of the high bar pull-ups in pronation which is a little more difficult to achieve. The movement to...
Working the arm muscles is the basis of any strength training program. It is the part of the body most solicited on a daily basis but also the most easily exposed. Moreover, in the collective unconscious, muscular arms are inseparable from any notion of strength. This is why many athletes want to sculpt their arms...
This exercise of body-building aims at building up the shoulders and especially the deltoids. The lateral elevation 1 arm dumbbell is a variant of the lateral elevations upright with the dumbbells. the muscles solicited in priority its the anterior and posterior fascicles of the shoulders but also the deltoids. This exercise isolates more the lateral beam or the...
The chin-up, also known as the chin-up barbell pull-up, is a good and complete basic exercise for shoulder width. It solicits both the shoulders and the trapezius. It is possible to perform this exercise with the free bar of course. This basic movement allows to strengthen the shoulders and the trapezius...
The shoulder sit-up is a good exercise for the shoulders to be able to work heavy without the risk of injury. It mainly solicits the front and middle fascicles of the deltoids as well as the triceps and secondarily the biceps, serrated and trapezius. How to perform the exercise? The exercise is performed in a sitting position on the floor...
The frontal elevation with the bar bust on bench is an exercise which requests the shoulders with mainly the anterior deltoid. And to a lesser extent the upper trapezius as well as the biceps and the forearms. Contrary to the exercise of the frontal elevations with the upright bar, this variation bust on bench makes it possible to make intervene only the...
Assisted pull-ups are done on a Roman chair with an assistance or counterweight system. The assistance system allows you to reduce the amount of weight you need to lift, which is ideal for beginners. As you train, you should try to gradually reduce the assistance of the counterweight. Pronation pull-ups (palms out)...
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...
How to perform THIS exercise? Place your hands in a supine grip on the barbell with shoulder width apart. Pull the bar up and sit on the bench with your feet braced and bring the bar towards your chest. Elbows should be well back and chest out during the contraction ....
