The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
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Target your brachialis with the lying high cable curl, an isolation and pulling exercise. Your biceps brachii and brachioradialis act as synergists.
The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
Use the incline push-up to activate and strengthen the horizontal pushing muscles of your upper body until you can graduate to the standard push-up.
Use the cable reverse wrist curl to overload your wrist extensors and build your forearms. However, for wrist safety, avoid going very heavy.
The close-grip EZ bar curl, an isolated pulling exercise, targets the short head of your biceps brachii, helping to build the peak of the muscle.
The machine seated hip abduction, an isolated pushing exercise, is essential for anyone who wants to develop their glutes.
The lying dumbbell supination, an isolated pulling exercise, activates the supinator, a deep forearm muscle, and the biceps brachii.
Strengthen the pronation movement pattern of your wrist and build the pronators of your arm using the lying dumbbell pronation.
Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).