Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.
Tag: middle and lower trapezius
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.
Use the dumbbell one-arm lateral raise to strengthen and build your lateral deltoid, which will give you broad shoulders.
Follow these instructions to ensure that you perform the side-lying dumbbell rear delt raise safely and effectively and get the most out of the exercise.
Target your posterior deltoid with the one-arm dumbbell bent-over lateral raise, also known as the one-arm dumbbell rear lateral raise.
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
Compared with the lateral raise, the leaning dumbbell lateral raise puts your should under tension through a greater portion of the range of motion.
Learn how to properly perform the dumbbell Scott press, a very rare full-shoulder exercise invented by Larry Dee Scott and popularized by Vince Gironda.
The Smith machine standing overhead press is safer than the standard standing overhead press, which makes it useful for when you want to go heavy.
The dumbbell w-press is an isolation shoulder exercise. Although quite rare, it is very effective at overloading the anterior and lateral deltoids.
The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
Use the prone incline wide-grip upright row, a compound shoulder exercise, to work the posterior and lateral portions of your deltoid.
![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.
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.
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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.
#fitness #fitnessmotivation #fitnesstips #loseweight #loseweightfast #loseweighttips #weightloss #weightlosstips #bodybuilding #bodybuildingmotivation #bodybuildinglifestyle #bodybuilders #weighttraining #weightlifting #weightlifters #gym #gymadvice #gymmotivation #crossfit #crossfitters #crossfitlife #trapbardeadlift #trapbar #farmerswalk #farmerscarry #crossfitgirl](http://scontent-amt2-1.cdninstagram.com/v/t51.2885-15/e35/c190.0.940.940a/s150x150/81435028_170673937509454_8670646771360937556_n.jpg?_nc_ht=scontent-amt2-1.cdninstagram.com&_nc_cat=110&_nc_ohc=ZLeWDFiIR1YAX81FKku&oh=7572780980a6f870a8d241ae543e7f3d&oe=5EAC9977)
