Build the muscles necessary to perform neutral-grip pull-ups using the machine-assisted close neutral-grip pull-up, a compound and pull exercise.
The weighted stability ball crunch, an isolation exercise, targets your rectus abdominis, while your internal and external obliques act as synergists.
Target your lower pectoralis major and latissimus dorsi using the decline barbell pullover, an isolation and pull exercise.
Use the dumbbell reverse curl, an isolation exercise, to build your forearms and elbow flexors. It targets your brachioradialis, not your biceps brachii.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
Targeting your iliopsoas, not your abs, the captain's chair leg raise is a hip flexion exercise. Your abs and obliques act as important stabilizers.
Strengthen your neck using the lying weighted lateral neck flexion. Having a strong neck will stabilize your head and reduce your risk of neck injury.
The machine seated crunch targets your rectus abdominis. For best results, relax your waist before each rep. This will ensure full dynamic contractions.
For the twisting crunch, it’s important to fully relax your waist before each contraction to ensure that your muscles dynamically contract during each rep.
The bent-over barbell reverse raise is a rare exercise but very effective at activating and building the posterior deltoid.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
Target your hamstrings and obliques using the twisting hip extension, an isolation exercise. Your gluteus maximus and adductor magnus act as synergists.