Instructions Information Related exercises Stand in the hack squat machine with your feet shoulder-width apart. 2. Position your shoulders under the shoulder pad and keep your upper and lowerback in contact with the back pad at all times. 3. Slowly lower your body by bending your knees and stop after your thighs are parallel […]
Instructions Information Related exercises NOTE: Before you perform this exercise, you need to know that this exercise can not be performed with every leg press machine. Most machines have a separate platform for calf raises, but if the machine in your gym does not have one, ask an expert if it can be done on
Instructions Information Related exercises Sit on a bench and position your thighs parallel to the ground. 2. Hold a pair of dumbbells with your palms facing down, place the back of your forearms on your thighs and extend your wrists to raise the dumbbells. 3. Squeeze your forearms for a moment and slowly flex
Instructions Information Related exercises Sit on a bench and position your thighs parallel to the ground. 2. Hold a pair of dumbbells with your palms facing up, place the back of your forearms on your thighs and flex your wrists to raise the dumbbells. 3. Squeeze your forearms for a moment and slowly extend
Instructions Information Related exercises Sit on a bench and position your thighs parallel to the ground. 2. Hold a barbell with your palms facing down, place your forearms on your thighs and extend your wrists to raise the bar. 3. Squeeze your forearms for a moment and slowly flex your wrists back to the
Instructions Information Related exercises Sit on a bench and position your thighs parallel to the ground. 2. Hold a barbell with your palms facing up, place the back of your forearms on your thighs and flex your wrists to raise the bar. 3. Squeeze your forearms for a moment and slowly extend your wrists
Instructions Information Related exercises Stand Upright with a narrow stance and place a pair of dumbbells in front of your feet. 2. Push your hips back and bend forward until you can reach the dumbbells. Grab the dumbbells and lift them up until your body is completely straight. 3. Hold the dumbbells until fatique
Instructions Information Related exercises Lie on a flat bench inside of a smith machine and grab the bar with your hands over shoulder-width apart (Overhand Grip). 2.Raise the bar and hold it over your shoulders with your arms fully extended. 3. Slowly lower the bar towards your chest by bending your elbows while keeping
Instructions Information Related exercises Lie on an incline bench (30° to 45°) inside of a smith machine and grab the bar with your hands over shoulder-width apart (Overhand Grip). 2. Raise the bar and hold it over your shoulders with your arms fully extended. 3. Slowly lower the bar towards your chest by bending
Instructions Information Related exercises Grab a dumbbell with one hand and lean to the side while holding yourself with your other hand. 2. Raise the dumbbell up to shoulder height by flexing your pec and anterior deltoid. 3. Hold the contraction for a moment and slowly lower the dumbbell back to the starting position.
