Target your brachialis with the lying high cable curl, an isolation and pulling exercise. Your biceps brachii and brachioradialis act as synergists.
Tag: isolation
Activating your knee flexors, especially your hamstrings, the assisted inverse leg curl with lat pull-down machine can be dangerous.
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.
Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).
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.
The hanging leg raise, an isolated pulling exercise, targets the hip flexors while isometrically working the rectus abdominis and obliques.
The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.
Use the dumbbell one-arm lateral raise to strengthen and build your lateral deltoid, which will give you broad shoulders.
![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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