Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on a decline bench set at a 30-45...
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How To Do Incline Bench Presses with Dumbbells
Emphasis The primary muscles stressed in this movement are the chest muscles pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on an incline bench set at a 30-45...
Flat Bench (Dumbbell)
Emphasis The primary muscles stressed in this movement are the chest muscles (pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Position Grab a dumbbell in each hand and carefully lay on a flat bench with your arms extended straight up...
Decline Bench (Straight Bar)
Emphasis The primary muscles stressed in this movement are the chest muscles (lower pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Positions While lying on a decline bench set at a 30-45 degree angle, push your chest up toward the...
Incline Bench (Straight Bar)
Emphasis The primary muscles stressed in this movement are the chest muscles (upper pectorals). The secondary muscles stressed are the shoulders and triceps. Starting Position While lying on an incline bench set at a 30-45 degree angle, push your chest up toward the...
Flat Bench (Straight Bar)
Emphasis The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders and triceps. Starting Position While lying flat on a bench with your forehead underneath the bar, push your...
Donkey Calf Raise
Emphasis This movement stresses the muscles in the lower leg (specifically the gastrocnemius). Starting Position Hold on to a railing or a straight bar on a rack at waist level. With your hips at 90 degrees bend your knees until you can get your waist under the pad...
Seated Calf Raise
Emphasis The primary muscles stressed in this movement are the muscles in the lower leg (specifically the soleous). Starting Position With the balls of your feet on the platform, raise the weight up and move the support post out from under the weight. Movement Take...
Seated Dumbbell Concentration Curl
Emphasis The primary muscles stresse din this movement are the muscles in the front of your upper arm (biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position With a dumbbell in your right hand,...
Hammer Curls
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (brachialis). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position Place a dumbbell in each hand with your...
Dumbbell Tricep Kickback
Emphasis The primary muscles stressed in this movement are the muscles in the back of your upper arm (triceps--long and medial head). The secondary muscles stressed are the muscles in your forearms and bicep. Starting Position Place your left knee on a flat bench and...
Dumbbell Preacher Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (lower biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of the shoulder. Starting Position With a dumbbell in your right...
Incline Alternating Bicep Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (upper biceps brachii). The secondary muscles stressed are the muscles in your forearm and shoulder as well as the brachialis and brachio radialis. Starting Position...
Exercise of the Week: Standing Alternating Bicep Curl
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (biceps brachii and brachialis). The secondary muscles stressed are the muscles in your forearms and the front of your shoulder. Starting Position With a dumbbell in...
Exercise of the Week: Bicep Preacher Curl (Straight Bar)
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (mid to upper biceps brachii). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position Sit on a preacher...
Exercise of the Week: Standing Bicep Curl (Straight Bar)
Emphasis The primary muscles stressed in this movement are the muscles in the front of your upper arm (bicep brachii, brachialis, and brachio radialis). The secondary muscles stressed are the muscles in your forearm and the front of your shoulder. Starting Position...
Exercise of the Week: T-Bar Row
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps. Starting Position Lay on the inclined pad in a position where the top of the pad is...
Exercise of the Week: Seated Cable Row
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps. Starting Position Grip the handle as designated by the trainer as you sit on the...