Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).
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The frog crunch helps to isolate the rectus abdominis and obliques by reducing the contribution of the hip flexors.
Overload your upper and middle trapezius using the Smith machine shrug, an isolated pulling exercise.
Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.
Learn if you can gain more muscular strength by training fewer or more times per week.
The hanging leg raise, an isolated pulling exercise, targets the hip flexors while isometrically working the rectus abdominis and obliques.
Provided you use the safety pins, the Smith machine JM press offers a safe way to perform the JM press movement pattern, great for triceps activation.
Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.
The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.
The Smith machine Yates row can help you to develop a great back and upper-body strength while avoiding cheating by swaying up and down.
The machine front pull-down is a brilliant exercise with which you can build your back and arm muscles and develop your upper-body strength.
Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.