Side Hip Raises

Side Hip Raises

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Exercise details

1. Force: Push
2. Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis,Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior,Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis.
3. Target muscles: Obliques
4. Mechanics: Isolation

How To Do Side Hip Raise

1. Lie on your side on the floor or on a mat, supporting your upper body on your elbow andforearm.
2. Your forearm should be positioned perpendicular to your body, your elbow should be directly underneath your shoulder, and your feet should be stacked on top of one another.
3. Place your free hand on your hip.

Side Hip Raises

Execution

1. Exhale as you raise your hip off the floor as high as possible.
2. By laterally flexing your spine and pushing down with your feet.
3. Inhale as you lower your hip to the floor.
4. Repeat the exercise on your opposite side.
5. Repeat.

Tips

1. Keep your legs and body straight.
2. Make the lying side hip raises exercise easier by bending your knees.
3. Supporting your lower body on the side of your knee instead of the side of your foot.
4. Make the exercise more difficult by holding a weight on your hip.
5. Don’t allow your neck to rest on your shoulder.
6. Keep a space between the two by extending your shoulder.
7. Also known as the side plank hip raise, side plank hip drop, side bridge hip raise, andhip-up.

Hyperextension Machine

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Exercise details

1. Force: Push
2. Synergists: Hamstrings, Erector Spinae
3. Target muscle: Gluteus Maximus
4. Mechanics: Isolation

How To Do Hyperextension Machine

1. Mount the reverse hyperextension machine and secure your legs between the foot pads.
2. Your upper body should be lying face down on the machine’s surface.
3. Your hips should be positioned off the edge of the surface, and your legs should behanging straight down.

Execution

1. Keeping your knees slightly bent.
2. Exhale as you slowly raise the lever as high as you can by extending your hips and your lower back.
3. Try to hold the contracted position for a count of two.
4. Inhale as you slowly reverse the motion and lower the lever to the starting position.
5. Repeat.

Tips

1. Maintain full control of the movement.
2. Do not allow the build-up of momentum.
3. Otherwise, you may injure your lower back.
4. Keep your neck level with your torso.
5. The machine reverse hyperextension is great for working your erector spinae (spinal erectors), which run up your spine.
6. The exercise is often used to treat lower-back pain.
7. If you are new to the machine reverse hyperextension exercise, begin by using only your body weight.
8. It is even possible to perform the reverse hyperextension on your elbows! However, this is a very advanced movement.

Seated cable row

Seated cable row

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Exercise details

1. Force: Pull
2. Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
3. Synergists: Middle and Lower Trapezius, Rhomboids, Teres Major, Erector Spinae, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major, Latissimus Dorsi.
4. Target muscles: None; the back in general (see synergists)
5. Mechanics: Compound

How To Do Seated Cable Row

1. Sit facing the cable row machine.
2. Place your feet on the footrests.
3. Grasp the double-row bar and slide your bottom backward until your knees are almost straight.
4. Your torso should be leaning forward and your arms and shoulders should be stretching forward.

Execution

1. Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body.
2. Pull your shoulders back and stick out your chest at the top of the movement.
3. Hold for a count of two and squeeze your back muscles.
4. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
5. Your lower back bent forward.
6. Repeat for the recommended number of repetitions.

Tips

1. Do not excessively arch your back.
2. Avoid swinging your torso back and forth.
3. Pull with your elbows, not with your biceps.
4. Many people think that your biceps acts as a synergist in rowing exercises such as the seated cable row
5. It only acts as a dynamic stabilizer, along with the long head of your triceps brachii.
6. Start light and add weight gradually to allow your lower back time to adapt.
7. Most people will tell you to keep your back straight and your chest out throughout the seated cable row exercise
8. That’s known as the straight-back seated cable row. It’s a different exercise, which doesn’t dynamically work your erector spinae (spinal erectors).
9. The exercise described above does dynamically work your spinal erectors.

Tricep kickbacks

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Exercise details

1. Force: Push
2. Stabilizers (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle, and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris
3. Synergists: None
4. Target muscle: Triceps Brachii
5. Mechanics: Isolation

Starting position

1. With a dumbbell in your right hand.
2. Kneel over a bench with your left knee, and support your body with your left arm.
3. Position your torso and right upper arms parallel to the floor, with your right elbow bent at a 90-degree angle.
4. The dumbbell should be hanging straight down below your elbow.

Execution

1. Keeping your right upper arms stationary.
2. Exhale as you extend your right arm back until it is straight.
3. Hold for a count of two.
4. Inhale as you slowly lower the dumbbell back to the starting position.
5. Repeat for the prescribed number of repetitions.
6. Repeat the repetitions with your left arm.

Tips

1. Keep your back straight and horizontal.
2. Keep your working arm tucked in close to your torso.
3. Only your forearm should move.
4. For a greater range of motion, keep your elbow raised higher than your shoulder.
5. The dumbbell kickback is one of the most effective exercises for your triceps
6. In one study by the American Council on Exercise (ACE) that compared the effectiveness of triceps exercises, it came second, to be beaten only by the triangle push-up (aka diamond push-up).
7. Keeping your upper arms stationary while holding a heavyweight can be difficult, which limits the amount of weight that you can use with this exercise.
8. Also known as the Dumbbell kickback.

Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.

Single Arm Dumbbell Row

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Exercise details

1. Force: Pull
2. Synergists: Pectoralis Major, Teres Major, Posterior Deltoid, Infraspinatus, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis.
3. Target muscles: The back in general
4. Mechanics: Compound

Starting position

1. Holding a dumbbell in your left hand.
2. Kneel on a bench with your right knee and support your body with your right arm.
3. The dumbbell should be hanging straight down, with your left arm almost fully extended.

Execution

1. Exhale as you pull the dumbbell up to the side of your waist.
2. Hold for a count of three.
3. Inhale as you lower the dumbbell to the starting position.
4. Repeat with your right arm.
5. Repeat for the desired number of reps.

Tips

1. Pull with your elbow.
2. Not with your biceps.
3. Many people think that the biceps act as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
4. Do not rotate your torso as you pull the dumbbell upward.
5. The bent-over dumbbell row is great for developing unilateral upper-body strength.
6. Do not be afraid to go heavy.
7. As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side.
8. This will allow your weak side to catch up.

Single Arm Cable Row

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Exercise details

1. Force: Pull
2. Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
3. Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Pectoralis Major, Brachialis, Brachioradialis
4. Target muscles: The back in general
5. Mechanics: Compound

Starting position

1. Sit on the cable row machine.
2. Place your feet on the footrests, and grasp the stirrup.
3. Slide backward until your knees are almost straight.
4. Straighten your back so that your arm and shoulder are stretched forward and the cable is pulled taut.

Execution

1. Keeping your elbow close to your body.
2. Exhale as you slowly pull the stirrup to the side of your abdomen and stick out your chest.
3. Hold for a count of two and squeeze your back muscles.
4. Inhale as you slowly return the stirrup to the starting position.
5. Repeat the exercise with your opposite arm.
6. Repeat for the prescribed number of repetitions.

Tips

1. You may keep your back straight or allow it to gently sway back and forth in a controlled manner.
2. If you allow it to sway, your erector spinae (spinal erectors) will also act as synergists.
3. The Single Arm Cable Row is great for developing unilateral upper-body strength.

one arm lat pulldown

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Exercise Details

1. Force: Pull
2. Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
3. Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius.
   5.Mechanics: Compound

Starting Position

1. Sit on the lat pull-down machine.
2. Bring the thigh pad down onto your thighs so that you are secured into place.
3. Grasp the stirrup (handle) with one hand.
4. Your arm and shoulder should be fully stretched upward.

Execution

1. Exhale as you slowly.
2. Pull the stirrup down until your elbow is by the side of your body.
3. Hold for a count of two.
4. Inhale as you slowly return the stirrup to the starting position.
5. With your arm and shoulder fully stretched upward.
6. Repeat for more repetitions.
7. Repeat the exercise with your opposite arm.

Tips

1. Keep your body still.
2. Only your arm should move.
3. Pull the stirrup down with your elbow, not with your biceps.
4. Use the one-arm lat pull-down to build your back muscles, especially your lats, and to develop unilateral upper-body strength.
5. The exercise is also great for warming up and finding the mind–lats muscle connection before a back workout.

Supine row

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Exercise details

1. Force: Pull
2. Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
3. Synergists: Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Middle, and Lower Trapezius, Rhomboids, Posterior Deltoid, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
4. Target muscles: The back in general
5. Mechanics: Compound

Starting position

1. Lock the bar of the Smith machine so that if you were to sit under it.
2. It would be approximately head height.
3. Place a bench or a box in front of the Smith machine.
4. At a distance that you can reach with your feet when you sit under the bar.
5. Sit under the bar and place a weight plate on your abdomen.
6. Grasp the bar with a wide pronated (overhand) grip.
7. Lift your hips off the floor and straighten your body.
8. Place the back of your heels on the bench or box.

Execution

1. Keeping your body straight and rigid.
2. Exhale as you pull your chest up to the bar.
3. Hold for a count of two and squeeze your back muscles.
4. Inhale as you lower your body until your arms and shoulders are fully extended.
5. Repeat.
6. When you have finished, slowly lower your hips to the floor without allowing the weight plate to drop.

Tips

1. Do not stack multiple plates on your abdomen, as the top ones can slip off and hit you in the face.
2. Elevating your feet by placing them on a bench or box will make your body more horizontal.
3. Thus creating a more stable surface upon which the weight plate can rest
4. The Supine row can, of course, be performed with a weighted vest (see video) instead of balancing a weight plate on your abdomen.
5. You can also load your torso with a chain.
6. The Supine row is also known as the weighted Australian pull-up, the weighted body row, and the Weighted-Inverted-Row.

Explosive push ups

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Exercise details

1. Force: Pull
2. Important stabilizers: Internal and External Obliques, Rectus Femoris, Iliopsoas
3. Synergists: Teres Major, Posterior Deltoid, Triceps Brachii (long head only)
4. Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major, Rectus Abdominis
5. Mechanics: Isolation

Starting Position

1. Lie prone (on your front) on the floor with your arms extended forward and your palms flat on the floor.
2. This is the superman position.

Execution

1. Keeping your body straight and rigid.
2. Exhale as you raise your body off the floor by pushing down on your palms.
3. Hold for a count of two.
4. Inhale as you slowly lower your body back to the floor.
5. Repeat for the prescribed number of repetitions.

Tips

1. Keep your core tight and your body straight.
2. Do not allow your hips to rise or sag.
3. The superman push-up is an advanced bodyweight exercise that’s great for strengthening your core.
4. If you can’t prevent your lower back from sagging, it means that your rectus abdominis is not strong enough to keep your core tight.
5. Stop using the Explosive push-ups and strengthen your rectus abdominis until you can keep your core tight.
6. One decent exercise for isolating and strengthening your rectus abdominis is the vertical leg crunch.
7. Of the three target muscles, the latissimus dorsi and lower pectoralis major are exercised dynamically, whereas the rectus abdominis is exercised isometrically.

Seated Dumbbell Overhead Triceps Extension

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Exercise details

1. Force: Push
2. Synergists: None
3. Target muscle: Triceps Brachii
4. Mechanics: Isolation

Starting position

1. Holding a dumbbell.
2. Sit on a flat bench or chair and rest the dumbbell on its side on one knee.
3. Grasp the base of the bar of the dumbbell with both hands.
4. One hand over the other.
5. Kick the dumbbell up with your knee and rest the other end of the dumbbell on your shoulder.
6. Adjust your grip so that your hands make a heart shape under the plate.
7. Lift the dumbbell around your shoulder and hold it behind your back, with your upper arms vertical and elbows flexed.

Execution

1. Keeping your elbows close to your head and your upper arms vertical.
2. Exhale as you raise the dumbbell by extending your elbows.
3. Inhale as you lower the dumbbell to the starting position by flexing your elbows.
4. Repeat.

Tips

1. When you have finished, bring the dumbbell around your back and rest the lower end on your shoulder.
2. Grab the bar securely with both hands, one on top of the other, raise your knee and gently bring the other end of the dumbbell down onto your knee.
3. When performing the seated dumbbell overhead triceps extension, keep your elbows close to your head.
4. This will keep the emphasis on your triceps brachii. If you have to open up your elbows (move them away from your head) to raise the dumbbell, it means that the dumbbell is too heavy.
5. Your upper arms must be kept vertical.
6. If your shoulder flexibility does not permit this, sit with your hips forward and rest your back on a chair.
7. Try not to raise the dumbbell directly over your head, as this can be dangerous.
8. Tilt your head forward a little, and raise and lower the dumbbell behind your back.
   The point of sitting down is to reduce your ability to cheat by using body momentum to raise the dumbbell.

Prone Hack Machine Calf Raise

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Exercise details

1. Force: Push
2. Synergists: Soleus
3. Target muscle: Gastrocnemius
4. Mechanics: Isolation

Starting position

1. Stand in the hack squat machine, facing in (prone).
2. Extend the arches and heels of your feet off the foot platform.
3. Straighten your back and hips.
4. Unlatch the lever so that the machine can move freely (although this might not be necessary).

Execution

1. Keeping your knees slightly flexed.
2. Exhale as you extend your ankles to raise the hack squat machine as much as possible.
3. Hold for a count of two.
4. Inhale as you slowly flex your ankles to lower the machine until you feel a mild stretch in your calves.
5. Repeat for the prescribed number of repetitions.
6. If you unlatched the lever at the start.
7. When you have finished, make sure to relatch the lever.

Tips

1. Keep your back and hips straight.
2. Keep your knees slightly flexed.
3. Do not lock them out.
4. Keep the movement slow and under full control.
5. To emphasize the lateral head of your gastrocnemius, turn your toes inward.
6. To emphasize the medial head, turn your toes outward.
7. And to place equal emphasis on each head, keep your toes pointing forward.
8. Also known as the hack calf raise.

Note

1. The hack machine calf raise involves performing a calf raise in a hack squat machine.
2. There are quite a few different types of hack squat machine.
3. With some machines, to perform a calf raise, you’ll have to stand in the machine, facing out (supine); with other machines, you’ll have to stand in the machine, facing in (prone).
4. This description will only cover the prone hack machine calf raise.