Target your brachialis with the lying high cable curl, an isolation and pulling exercise. Your biceps brachii and brachioradialis act as synergists.
Tag: brachialis
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.
Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).
Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.
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.
Exercise details Target muscle: BrachialisSynergists: Brachioradialis, Biceps Brachii (especially the outer head)Mechanics: IsolationForce: Pull Starting...
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
Target your biceps brachii with the lying cable curl, an isolation exercise that synergistically works your brachialis and brachioradialis.
As with all reverse curl exercises, the EZ bar reverse preacher curl is great for building both the forearm and the upper arm.
The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
Isolation your elbow flexors, especially your brachialis and the long head of your biceps brachii, using the barbell preacher curl.
![Exercise name: Smith machine squat
Exercise type: Compound push
Target muscles:Â Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
Synergists:Â Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers:Â Hamstrings, Gastrocnemius
Important stabilizers (not highlighted):Â Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
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.
Although great for allowing you to safely squat heavy weights, this exercise is not as beneficial as is the barbell squat because the latter recruits more stabilizer muscles and helps to improve your balance and coordination.
Keep your feet flat and your torso upright.
Keep your feet and knees pointing in the same direction.
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![Exercise name: Trap bar farmer's walk
Exercise type: Compound pull
Target muscles:Â None; see synergists and important stabilizers
Synergists:Â Gluteus Maximus, Hamstrings, Quadriceps (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius [deep]), Adductor Magnus, Soleus, Gastrocnemius
Important stabilizers:Â Wrist Flexors, Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
This is a fantastic exercise for strengthening your grip; building your forearms; developing the strength and stability of your core; overloading your back, glutes, forearms, and legs; improving your functional fitness; enhancing the unilateral strength and fitness of your legs; and boosting your overall strength.
Walk slowly, in a straight direction. Do not turn while holding the trap bar as you may damage your knees.
Breathe normally as you walk.
If you want a deeper lift, turn the bar upside down and use the lower handles.
Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.
The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.
Visit weighttraining.guide/ebook. Link in bio.
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