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 in the position as designated by the trainer (adjust the […]

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 Grab a straight bar with the assigned grip (wrists straight), extending your arms […]

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 bench with the top of the armrest at mid-chest or […]

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 each hand (wrist straight), extend your arms down at your sides […]

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 With a dumbbell in each hand, carefully sit on an incline bench […]

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 hand, sit down on the preacher curl seat. Extend 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 place your right hand approximately 2 to 2 1/2 feet […]

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 palms facing your body. Stand straight up and down with […]

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, sit on a flat bench, feet flat on the floor. […]

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 two to three seconds to lower the weight down until […]