BODYBUILDING ANATOMY

Triceps
BicePs
head arises from above the
Asitsnamesuggests,thebicepsmusc|ehastwoheads.Theshorthead
to the coracoid process'. tti il; tong
attaches
;; : !_"1 iT : : :'ix#i;:: il f *l i I l:ff B:iltr ?;Yffi iil 1: fli
nii:[T:;iff #'i.':;;'t#t1.',"0i';3""';]'?i:Ti.::1:T:i:::"J
attheelbowjoint,,raisingthehandtowardtheface.Thebicepsalsocauses
faces uppermost'
rotating,r,r. h"ta so the palm
supination of the tor.uril,

"i; ilffiHil,f."ill.?l,, t*orr'reother deep beneath ll'

IT:Y:::\:"'J::J:i:fJ.fi
n'racrrialis muscle lles
t'he
brachialis uno oru.il,orud',ut,r. r'rrrerus and attaching to the
ulna
biceps, arising tffiir..l.-r"wer half
"t'tr'r. the ulna at the same
it.l. .tuo* joint. So the brachialis lifts
bone just below arises from
lifts ihe radius. ir-.'. ul..Hioradialis muscle - ltomy o
time that the biceps
then travels down the
aspect end of *'. r.lrt.tus and
i;;.,
the outer "iir.,. wrist joint'
to aitach to the radius .iust above the
forearm

AnatomY o{ the BicePs

."
4*:
lt, ."\" \coru"oidProce'
'1, I
:
: Humerus ', \, of scapula
Humerus----r--': : ii!
::: ,l

Long head------. '.: ,

Brachialis ----,-- of bicePs : 1 >l== Sfrort freaO
,F, , ', of bicePs
/': ! ,l
{ j,u'
Brachioradialit jI til .,.
i
,,9
i /,
t.
l,i $:
;i---.----
ii Radius
I ,: ::'i
:;
l::l
:

l.-.-utnu
:l .. ,

Deep muscles
 +i
euln
snrpEU sdecrc
)1 peoq l.ro
.,/ PBeq lelPeY\
;4
e;ndecs 1o
a ssesoid ptocejoc -
,'n: .':-.
-_l+ uMop sla^P,
_-oJ+ sestjP ells
;JPS aq] lP Pul
'1utoI ra: - : , n eq+ o1 Suru
-
= ssor] :j . -1 qleeueq d
aql qlpauaq sassorl osle peeq 3uo1 aq1 1nq '1uto[ Moqle eql
'
puP 'sllE -. ; -+ :Moqle aq+
sdarr.rl eLlT ]ospeeq aarr-Jl llV 'Moqla aql pueq (sr;erperorqlerq
'sdactql saPsnLu ailq+ seueq/\A 'lu!o[ /AoqP atp suay'1?tu]s pql e1::"
xluo aq1 sr sdatul eql .el€+ aql rror+ r\etne puPq eql Sulnouu ',Moqle eq- -, 'lsouuraddn sat
uotsuelxe sesnpf, sdatul eq1'auoq Puln eql lo sselotd uouerlelo eq+ o-' ' sesnPf, osle sd0:
01 spue ra rorxel+ sasnPf s
luro( ruoqlo aql pulqoq soqrene leql uopual a13uts e Lulo+
req] }P esn+ spPeq eelql llv'snraunq eql +o selP!ns reer pue lPlps* . --rol nnoqla aqi
UJu}peeq(JaUU|)lp|pelljeq}puP,sn;auunqaql}oe]P}lnsla}noeq+-- ;prs8uole uMop
>3sLl? pEoq (ralno) lpralpl eq1 '1utofreplnoqs eq] +o esso+ proualS aql q]Pa-- ' 3q] e^oqP Luorj
*c,J SeSue peaq 3uo; eqI'suolllas lo'spPeq aelql s?q ellsnLU Soall,- = - reeq uoqs eq
sdal .-
 BODYBUILDING ANATOMY

Anatorny of tl
Forearm
muscles' lt has two separate
The forearm is a mass of some 20 different
musc|ecompartments:thef|exorgrouponthepa|msideandtheextensor
grouponthereverseside.Thef|eshymusc|eportionsofa|mostal|these
of the forearm' The muscles
muscles are located in the upper two-thirds
between those that cause move-
of the forearm are about equally divided Flexor pollicis lo
the fingers and thumb' supination '
ments at the wrist and those that move
("geichange"), is performed by
rotating the hand io tf'.'. palm faces up
iotating the hand so the palm
supinator and biceps muicles, Pronation,
facesdown(,,givechange,,),isperformedbythepronatorteresandpro-
nator quadratus.
radialis, flexor carpi ulnaris'
wrist flexors: Palmaris longus, flexor carpi
f|exor digitorum profundus,
Finger f|exors: F|exor digitorum superficia|is,
flexor Pollicis longus'
Wristextensors:Extensorcarpiradia|is|ongusandbrevis,extensorcarpt
ulnaris. l'atomy of tl'
.Fingerextensors:Extensordigitorum,extensorpo||icisIongusano
brevis, extensor indicis'
Hand supination: Supinator' biceps'
pronator quadratus'
Hand pronation: Pronator teres'
L5
salcsnu deeo
salcsnru lelclFedns
., snlP€H
;1,
,,, /
-:::1'":-:
/
I I osue}xl
sn 1
6u ot srcr 1od ros uelxl- :u!{...-'-'srcr'u
stnatq stctllod losuetx3Z
-l:- \
r
losuelxf stcrllod lolcnpqv \.
Lunroil6lP
sr^Orq sllelpel
rdlec losuelx3
slreuln tdtec losuelxf
?t,--=-."auocuv
\i"€.'
srl€lpeiolqcelS
\snleuung
1
3Ue SnSUOl
srCIsualxS Ulrealoi aql,O i{uo1eu
Jrer rosualx;
,,
,^,.t Lr-.]
: rPurr+LJrL.r
.::, '. .
:rrtrrrrn rd rpr
t,:'a ..:' |; ;.., ?'
\r; ll : . .l'
,.. ,ti: .,
,ta ui .t j' jt""-
:. ..r {,.. ,,' ":i.:.,.- . - rd nrrr c:r:
',| ." .. .l
sueuln tdlec
'"":"-loxel3 ','.':',' ::l;;l
,/. J'
?o aql os
{. -r" .,,n'on, . .,,n'.,r"on, a
":;1i
sn6uo1 ' ,./ rdrec roxe11 { r 3aLr]ro+10(
srreurl€d
-=--\ .//t J l.unrottotp
, r ]Eurons
sn6uol slclllc l
)l^,:*r, t - ' lLu asnPl
5l lPu I rlvrv
snPun;ord
,,.: . , " '/ :
sola] ulnlolt1tP - - )nLU aql
, \ loxoll,/ e
. ,\ ro1"ro16 ! \/ = -] lle +sou
: -rlxe eql
,.:CAS OM]
ra^e1e1ppl1t1
re[e1 daaq
reAel lelclYedng
sroxsrJ {-rueaioi aq} }o ,{*
 Barbell Curl Anatomic F

Hand spacir
whereas

FINISH

Execution
grip.
1' Ho|d a barbe|| at arms, |ength, using a shou|der-width underhand
your elbows'
2. Curlthe bar up to shoulder level by bending
position'
3. Lower the bar back down to the arms' extended
Muscles Involved
Primary: BicePs.
Secondary:Brachialis,brachioradia|is,anteriorde|toid,forearm.

98
 'lurof lsllM aql uo snonualls ssel sl ll puP
'srlprqtplq eql pue sderlq aql +o peaq (3uol)
'(ul
relno eql saztseqduua uotllsod puPq slqt
Surrert sruled; duB lellnau ,{1.ruau 'paleuldns
ssalp ot du8 1dn suled; paleurdns {11n1
eql Luor] qllrms spupq aq1 'drt8 aq1
sa8ueqr )eqZJ ue qltM Irnr el{l Surrutoya6
'dr.r8 p
FNJ ,PgZA
'uorltladar eq+ +o aseqd leu1; eql a1aldr-uol sd;eq pleanpuq
{pq8r|s Surueal letsee llnr eql;o aseqd lptltut aql se)Pul pjPMlo} ,{11q3t|s
Surueal 'L!nluauloL! qlrnn plenndn leq eql Surleaqr +o poqleL! P sE pesn
.1q3rel1s aurds eql qllM
uauo st osjol eql 3ul11r1 1q3udn puPls :uorllsod {pog
'pelemol st llaqrPq er.ll se sdarrq aql uo uolsual
sdaal uotsuelxs Moqle lln+ +o poqs saatSep Me+ e 3urddo15 :uollout ;o aSuex
'replnoqs eql lou pue A oqla eql lp lnlf,o plnoqs uollotlJ 's0allq eql elPlosl
jPq eql :Lropaletl
o1 {poq eql ol asoll fre up ut u^ op pue dn e^ou plnoqs
.(uot]les uotleupn ees) leq zl ue Sursn papnlpe aq {eur du9 '(plenndn
iLuted) uo'lJridnt ur pexlJ sr du3 pueqrepun aql 'leq lqFrerls e q1r14 :drr9
dy6 noueg d;rF ag6
pesq ll
peeq
pl
'(peeq 3uo1; sda:rq Jalno aql s>lloM dtlS nnolreu E 5P3rou
"'
'(ppeq 1-roqs) sdarrq rauul alll uo Uo#e sesnlo+ du8 eprm y :Surreds pu:-
snlol trlLuolE - "
 Anatomic
Dumbbell Curl
I

Grip: The d
forearm
hand (p;

Execution
pointing
1. Hold a pair of dumbbells at arms' length by your sides, thumbs
forward.
rotating
2' One arm at a time, cur| the dumbbe|l up toward your shoulder,
your hand so the Palm faces uPward'
the opposite arm'
3. Lower the dumbbell back down, and repeat with
Muscles lnvolved
Primary: BicePs.
deltoid' forearm'
Secondary: Brachialis, brach iorad ialis' anterior
10I
'MoqlaaqllEau'sdacrqaq])ouorlrod)aN\o\eqluopssmols\'\Io)+e
eulpul
'tpueq eutlSut ue uo paleas alttl/^ pewoqad uaLlM:'rnl llegqunp
'snlo, rallaq svoJ+e (pa1el1snl;t) aslfraxa eql
'uolllsoo
pel€Os aq1 'S3a1 eql uluo#e lPlnlsnu sallnbel slqllnq
+o uotsreA 8ulpue15 'uJrP elr
upf, asrf,rexa srqr :rrnl lleqqunP
Furpuels e ur paiuropad aq
:j.:r:: .1=i i:= 3ur1e1or 'ra
=.-'''l::
atuug Surlurod squ
'Moqle aql lE uolloul ;o aFuel llnj e asn :uollotu ;o
{pq8tls
'uorlrladar eql jo as'eqd leu+ aq+ alalduo: sdl:.Yi':^'l'nq
5q+ ttlPLU pleruo; {pq311s
Sulueal
Surueal 'ralsea llnr aql1o aseqd tnnt't poqlau ottn uauo sl
'LunluaLuour q1'^ p'"^Un lq8ra'rn aqi 3u11eaql,+o l,ln
uolllsod :rfiopafu4
'1q8rer1s aurds aq1 qlrnn lqerian ostol rno{
osrol aql Sutll1 erour
'pal'elor sr llaqqLunp eql uaqM:li:* alfsnLu
,uorleurdns Fuunp sdarrq aqi ,o'p"oi rqr-r^r:Tl;lr
aFueqr du8
Furlenrlre qtnql rno{ os ra^o uuled rno{
srql 'a1e1d .q* ;l'ffiitqirturniln '1"., glra;rg :Surreds pueg
ul 1ltqq*np-tql ,to pealsul
eprls 'req aql ,.o alppl; eLll
paleuldns PuPq qlllur uo11lsod
qslull
srlErpe.rotqce.
^i^^
'paslel sl lteqqL!np aq+ sP llsouuaddn uuled) puz-
01 'afueH 'uolpuldns ulea':-
aql aleurdns 'uoqlelluor sdalrq azlullx?ul 3-- :':
pue uotxal+ moqla :s{enn oMl u! sdarrq eql
s}lom Unl lleqqLunp
snf,ol llL! C l? - I
 Anatomic
Concentration Curl
Grip: An u
the han
thereby
contrac'
Trajectory:
upper a
floor) cf
effort. V
(shoulde
elbow),
as the d
effort rs
biceps (1

at an inc
in front r

resistanc
stad, so
the lowe
at the eii
Range of m
upper ar
f, reve n ts
s.oulce:
io rs
"" '')/
3:dy positi<
-i^: c-

I " :. a'm cal

: I _
-'

Execution
at arm's length, supporti"-
1. sit on the edge of a bench. Hold a dumbbell
your arm against the inside of your thigh'
2.Cur|thedumbbe||uptowardyourshou|derbybendingattheelbow.
3. Lower the dumbbell back down to the start position'
Muscles Involved
Primary: BicePs.
muscles'
Secondary: Brachialis, brachioradialis' forearm

r02
E0r
ro1 uorldr.nsap eql aas)
^ellnd e uropad oslu uPl no1 :Unf, elqpf, uip-eu6)
Sursn a;rqm llnl uotlPllueluof
aerl.rno{ {q papoddns 'ssaluotlotu uleuer plnoqs oslo} eql :uol1;sod Ipog
sdalgq raddn 6ug1a6le1
'uo11;sod utr€ le:lpa6
'MoqJa
Suryoddns
'179; a8ed uo pnl alqel
Mol e +o alqer aql ol paLlrPilP elpueL.l-C e
'qFIqt alrsoddo eql uo puel.l
'sdarrq eql elelost o1 {e,rn
luellalxa up sl puP leplnoqs
aql lP luaure^oul qua^ero
q8tqt aqt lsute8e uule raddn
aq13ur1sa; :uollotu ;o a8uug
'Moqle aql lP
sdelrq eql +o uollles leMol eq]
uo pala8rel sr lro#e os 'UPls
aql +P leullxptLl sl eluPlslsal
'(replnoqs eql +o luol+ ul
Moqla) epue paupu ue le
Lure eql q1r11 '(1ead; sdarrq
raddn eql uo pasnto] st 1lo#e
puP 'pestPr sl llaqqLunp aql sP
sesPerful eluPlslsaj'(Moqla
eql a^oqP ,{;llartp raplnoqs)
lPlue^ sr tilrP eq+ uellM'fo#e
Jo snlo+ oql seSueql (lool+
eql ol enrle;ar) uure raddn
eql +o uorlrsod eql :fio1talerl
'uolllPrluol
sdarrq sazr LU txer.r; {qetaql
puP uotleutdns ut pueq eql
sare;d du3 pueqrapun uY :dtl1
snf,oJ )lulolE t ;
 Cable eur! Anatomic
Hand spar
biceps
head)
Grip: Witl-
upwarc
supin at
in). Thi
empha:
Body posii
Range of r
the sho
Resistance
Biceps the lift,
moven

High-P

Execution
using an underhand grip v'
1. crasp the short bar attached to a low pulley,
arms straight.
at the elbows'
2. Curl the bar up toward your shoulders by bending
position'
3. Lower the weight down to the arms' extended
iMuscles lnvolved
Primary: BicePs'
Secondary:Brachia|is,brachioradia|is,anteriorde|toid,forearm.

\o4
901
'{a11nd Mol aql .SM
ol paLlleile elPUPq-O e Sutsn auull
P lp LUIP auo aslllaxa eql ulo+lad qlran duB pue
FnJ alq€ urv-auo
'1ead sdartq aql slloM
pue sdacrq eLll lo Peaq 3uo1
alil sazlsPLld ula uolsja^
sull'p€eq rnoA Plemol
sepueq aLl+ Fm 'le^al
replnoqs lP pleq surP rno,{
q1r41 's,{a1;nd aq1 uaamlaq
,{eanpruu puels pue 'duF
puer.papun uB Sursn sr{a;1nd
q8rq on4 ol paqlellP
selpuer{-C aq1 dse.r9
FnJ fa11n6-qFIH
'luaua^our
aql lnoq8norq+ aruelslser uro+tun e saptnold (a11nd elqPt eql 'Ull 3q1 sdecrg
Suunp saup^ eluplstsal eql elaqm slinl llaqqulnp lo llaqreq a)!lun :aluulslseg
'sdacrq aql alplosl o7 Aetrr Juellarxa ue st pue Jeplnoqs aql
lp lueuenour sluanard saprs rno{ lsute8e smoqla aq1 8urxr1 :uotlotu ;o aSueg
'1q8rer1s aurds eq1 qlrnn
lq8udn pupls :uorllsod {pog plolloc
'elJsnrrr srlprqlerq eql pup sda:rq aql +o ppeq (fuol) lalno eql aztseqdiua
ol spual pue luro[]strM eql uo snonuerls ssal st uotltsod puPtl slqf '(ul
Supe;, suuled; dufi lerlnau Alreau 'paleutdns ssele ol uotltsod paleurdns
{11n1eq1 ulol+ seLllll,rns duF'}ueulrlfeilP )eqZl ue Surs1 (plemdn
suuled; uotleutdns ul pex!+ sr duF pueqrepun eql 'leq lq8rells e q1rry1 :d;t9
'(peeq
3uo1) sdarrq rolno eL{l sruoM duF molleu e sPaleqM '(pPaq Uoqs) sd.eltc
.rauul eql uo uoJ+a sasnrb; du3 qlprrvr-raPlnoqs-u€91-)oP)t\^y
€urreds c-= -
snf,oJ llLl.lc-l - -
 Grip: With a
Preacher Curl upward).
Trajectory: \A
is maxim;
biceps ne,
Range of mo
at the shc
/lAOTAAC <

barbell is

Body positio
upper ed1

Execution
resting on the preacher btlt'
and take a
with your upper arms
1 . Sit
shoulder-width underhand
grip on the bar with arms out
straight'
iZ tsar
2. Curlthe bar up toward your shoulders'
to the arms' extended position'
3. Lower the weight back down
Muscles Involved
Primary: BicePs'
forearm'
Secondary: Brachialis' brachioradialis'

Anatomic Focus
Handspacing:Awidegripfocuseseffortontheinnerbiceps(shorthea:
whereas a narrow grip works
the outer biceps (long head)'
LOI
'(pPaq uoql
'lutollsllM aql uo snonuells ssel sl ll
Irn) raq)eald req z3 puP 'allsnu sllelqlPrq eql puP sdellq
aL,ll +o peaq 13uo11 relno eql uo
lloj]e snlo+ ol spuel uolllsod puEq
stif (ut Surre,t sruled; duB lerlnau
{ltpau 'paleutdns ssal P ol uol}lsoo
paleurdns aq1-uuori
1dn '{11n;
' suuled; du8 aq1 ')eqzi
,aqr1i^t ue 3uts6
Zl .",,4,-
FnJ raqf,Eard rP8 "|.udic
p 3vp1
pnr raqreald
llaqqun€
'uollelosl
qllm€ul!+
pue snlo+ sanorduut llaqqulnp P
e lp Llllu euo eslflaxe aql Suttulolla6
Fnf lalpeard lpqqtunc
-
'Ped aq11o aFPa r;: -
:uolllsod ' : :i
aq1 lsure8e Fnus sr lrduuru
rno,( 1eq1 os lq8raq l€as aql unlpv
'paleMol sl l13:-' -
Uoqs sa:-:':
eql sE sdarrq eq+ uo uolsual sdaal uolsuelxa ^^oqle lln+ +o
e Burddol5
.sda:rq aql alprosr sdlaq ,{qaraqr pup sreprnoqs "--
,rna,L
}ueule^oulsluanaldqruaqeqluosuurBr.addnaqlSurlsax:uo|loul}c:3.*
'Moqla aql JEaL : :;
'' *
:
pala8lel sluoJ+a os 'pe1s aql lP l?u-' i---:"'
aql io uollles lamol eql uo
peuoddns iuule raddn eQl gl!A"
aruplstsar 'alSue peulllul uE lE
no1 :.:'
S^ultn du8 aq11snlpe {eu
(uolllas suollPlrPn ees) lPq Zl 'Y : I
dlr8 pueqrepun eql'req lq8terls -'-
sLured) ,o,tnu,onr",i' ;J*;il
 Machine Curl Muscles ln
Primary: Bi<

Secondary:

Anatomic I

Hand spacir
whereas
Grip: An an
Trajectory: t
focuses r
pao emp
Range of m
the curl,
Resistance:
during tl'
moveme

START

- :cntrast ic
-.^ lhe lreic
-:-zontai a|
^)-- ^.

: :: itional v;
l -:-arm ma

'--J..

Execution
l.Craspthebarusingashou|der-widthunderhandgrip,withyourelbo'.
resting on the pad and arms out straight'
2. Curlthe bar toward your shoulders by bending at the elbow'
3. Return the bar to the arms' extended position'
ffiT
sA oqle lno
'uollPlosl puP Snlo+
se^oldur\ 3L\l\L ra $e tu.tp euo
asrfjaxa eqlSutw)oled
:llnl aulqtrPtu tulE-auo
:uollelle^ leuolllPpv
'>leed sdellq aql uo
sasnlo+ pPd LllrP lEluozlloq
lPl+ P jo fiollaferl aq] 'pPd
LUIP eulllul ue ol lsPlluol ul
Fnl aulqf,Phl pPd-lPlt
'lUe|'llenoul
eulql?Lu aql 'ull eql Suunp
aql lnoqSnolql alu€lslser Lulollun P sepl^old
lo lleqrPq a>lllun :eluPlslseu
salre^ aluplslsar eql araqM 'sllnt lleqqunp
'pesrel srlqEram eql sP 11ead; sderrq elppltll eql ot saqlllMs
ueql'llnl aql
;o aseqd lptltut eql xurnp
,d"'q lamol eql uo sesnlo+ Uo#l :uolloul lo a8uel
'1ead sderrq-elpplLu aq1 sezrseqduua ped
sealaqnt 'sda:tq eql jo uorpod ramol
eql uo uoJ+a sasnfo+
I'eluoztroq 1el, P eql uo Surpuada6 :ftopafel1
ped ulle eulllul ue 'eutqoeuu eql +o ''8'ttp
'lurofptrm eql uo snonuarls ssal sl reqelpuuq pe18ue uy :dtt9
'(peeq 3uo1; sdarrq lalno aql s)lo^ du8 nnollBu e searaqM
tttn'o; du8 aprnn y :Sutreds pur*
'(peaq +roqs) sda:rq reuul aql uo Uo#a
SnlOl )ltlJoJE - r
'ulPelo+'sllelpelolqlelq'sll€lqlerg :fuepu ::+ ;
'sdalrg :Al:- " 1
pe^lo^ul
 focuses effort
Triceps Pushdown the hands intc
the triceps eqr
Trajectory: With 1

(lateral head)
with your arm
triceps (long h
Range of motion:
movement at
Motion shoulc
Resistance: Unlik
Lateral head
during the lift,
Medial head movement.
Long head
Body position: St
position. Leani
stability when

Ropr
The rope attachme
at the wrist, which
cf the triceps.

Execution
bar attached to the high
1. Take a shoulder-width overhand grip on a short
pulley.
more than 90 degrees
2. Begin with the bar at chest level, elbows bent a little
3.Keepingyourupperarmsstiff,pushthebardownunti|youre|bows|ockout

Muscles lnvolved
Primary: TricePs.
Secondary: Deltoid, forearm'
t
Anatomic Focus ls
inner triceps (long..head)'
Hand spacing: A wide grip focuses effort on the
(lateral head)' erse-grip
whereas a narrow giip'focuses on the outer triceps
P er
:,.r shdown
Grip:Usingthestraightbar,apronatedgrip(pa|msdown)emphasizesthe
grip (palms up)
outer lateral heaJof the triceps, wheieas a supinated

110
tll
(dn sLUIP(
umoPqsnd
eql sezrseq
pueqtapun .(pPe
'uollPlosl sa^ojdl'ul Pue uq+a sasnlo+'du3 dyF-asranag
aql qluv\ eLull P lP '(peaq 3u
ro pupqlano ue Sutsn '3;pueq-C
LulPeuoesl]laxeaq13.u1uuo;,lad:u^^oP|'{sndure.aug
:uollE!r3^ lPuolllppv
'sda:tr1 aql +o Peaq 3uo1
du8 pueqlapun aslenar V
leuul aql uo UoJJa sasnlo+
ufiroptlsnd dgg-asraAau 'lno sMoq
)lol
'saar8ap uP
06
q8rq aq1 o1
'sdartll aql ,to
peaq lerelelrelno aql sla8rel
qtiqlJ:lT aql lE
adol aq-;
uoqeuotd alql)o+n ip''o;4n luaLuqlere
urnopqsnd adou
'slq8raan lal^eaq Sutsn uaqnn l(1lllqP+:
'uorlrsoo
oslol eql8:]-Ttt
rallaq sapr^oro lsrEM aqllP pr€r^rol'{11Usrts r(pog
qll^^ iqSlrdn Surpuels :uolllsod
prepuels aq1 sr lq8rerls aurds aLll
'lUaLllanoLU
aql Sutlnp
aq1 lnoq8nolql elu'elslser
ulrollun e saptnold alqer e11-J+ll
a>lllun :eluPlslsau
'saslf,raxa lleqqLunp lo lleqlPq
sauPn afuPlslsel aql alaqM
'{1uo anoqla aq1 q8norql rnrro uorlow
l!:oqt
aql lP luaLuanoL!
'sderrtl aql alelosl o1 {enn luallerxa uP sl pue replno-qs
aq1 3u1xr3 :uo|lotu ;o a8uel
sluanald sapts rno{ lsuteSe ,,,n.,.ddn
'(Peaq 3uo1) sda:tr-
rauuteqluouoJ+asnro,tno'{'rool}eq}ollalleledpeslPrsurelnoAL.lll/t|
eql ol salnqrrluor (peaq leral€
asrliexa .q1 ,.ro;"d nok 11 tuatuSlo^'1 iaddn aq1 qllM :fuopa':'-
sdarul ralno aql'rool+ aql 01 l?ln)lpuedlad'sule '{11enba sdaltll:--
P olur spu?t-, ;--
lo speaq eerql llP
sla8lel{r{1 (dn s=q-lnql) duB lellnau uo
aql uoJ;a sas-: ' -
sa\-\l\\Ms ,nq pto"q'-x p'ieu" uv 'puaq Suollauut
 Dip Anatomic
Hand spac
grip foc
FINISH head), r
outer tr
Grip: The s
with thr
Triceps: triceps,
Long head Reversir
Medial head with thr
Lateral head
effort tc
Trajectory:
heips isc
wide allc
Anterior deltoid Range of m
should o
START motton ;
Body positir
your boc
Pectoralis maior chest mu
Resistance:
,..reight ar
.esistan
ce

rer{orming
;eated in tf
-achine, i,,
.:.lstable.
Execution .:,r efforL
1. Grasp the parallel bars and lift yourself up until your arms are fully -: rtioned
extended. :=' drp also
2. Bend your elbows and slowly lower your body until your upper arms are
. :- atlOn
parallel to the floor; keep your torso upright.
3. Push yourself back up, straightening your arms until the elbows lock out

Muscles Involved
Primary: Triceps.
Setondtq'.Q\es\.tn\et\otde\\q\d.tqre,a(K\.

\12
€II
'}no >llol s
EIP SI.UJP ]
'uollelleA
eulLll'eu aLll 01 ,{1dde osle dtp req {rtn
-1a1;eted eql ro+ ,{lsnornald pauolluaLll
ian tqr 1;y sdarul alll uo Po;;a rno{
snlo+ oJ lalsPa ll sa)PU 'alqPlsnlpe
st afuPlslsal aql elaLlM 'aulqleul
(drp) unnopqsnd sdarul eL{} u! palPes
eltqM eslllexe aql Surulorua6
w dlO aulq)Phl
'sdrq rnor( punor€ 11aq pa1q31ann e Surqrtpe (q aruelstser
ppe uel no1 'pa1snlpe {1;sua lou sl puu lq8rem
,{poq rno{ {q paprnord sl aluelslsag :eluelslsau
dpF asralag
')loM aloul op sallsnu lselll
'lq8udn {poq rno'{
aql sa>leLtr premlol Surueal
daal 'sdarrrt tqt uo Uo#e snlo+ of :uo11lsod {pog
'LunLututLu e o] )appoLls aql JP UOIJOITJ
daa>; os 'Moqle eql le {;ueutld rnllo plnoqs plolo
luauanoLrl 'sdelttl aql elelosl oI :uollotu 1o a8ueg
'lsrss" ol salfsnLU +seqr eql sMollP eprM
'sdactrl aq1 e1e;ost sdlaq
lno smoqla aql Suuu;3
saprs rno,{ ol esoll sMoqle eql Surdaay :{.ropa[ul1
'(ppaq 8uo;; sdarul relno elll ot Uo#e
eql lo lsotu saqlllMs >lteq Surre; sqLunql qllM
plemlno are,t sruled eql leql os du8 aql SurslenaX
'peaq 3uo1 reuut eql uo srseqdua uP LlllM 'sdactrl
eql lo speeq ealql lle qlq 'preMlo+ sqLunql qll^
req1e3o18urre;, suled 'du8 pltpuels eq1:d119
'(pPeL.l
lplalel) sdartll relno
oql uo sasnlo+ dtiS nrrouBu € sPaleqM'(peeq
3uo1; sdarul lauul eql uo UoJJa sesnro; duF
aprm e 'sMolle snleleddu aql uallM :Surruds pueg
snf,ol trltuol€uY
 Lying fiiceps Extension Anatomic
Hand spar
a narro
close, a

fr
E
h

Crip: Using
(pronate
dumbbe
grlp wor

-raia4an''
*ivrrvrt,
-

'-- -.1 ^^,

-..^.^
E - rr,
__rv ^^-i!:.
P9)il,t(
Execution - -_ ^ | a

1. Lying on a flat bench, hold a barbell at arms' length above your chest wi:' : - ^ | a -,

a narrow overhand grip, hands approximately 6 inches (15 cm) apart. - - :*a

2. Bend at the elbows and lower the bar down to touch your forehead.
3. Push the bar upward until your elbows lock out.

Muscles Involved
Primary: Triceps.
Secondary: Chest, deltoid, forearm. I
5Ii
'soellll
eql +opeeq (lPralPl) relno aql azlseqdLrle ol rPq aql uo du8 (paleutdns)
"'
esla^el'e 3u1sn altqM asDlexa eql r.ulopad osle uPl no1 :d;18 esre^eu
'(duF letlnau) ere+ rno,{ premol lulod plnoqs sqLllnql :pueq qrua
ur lleqqLunp P qllnt aslfrexa alll tlrlolled :uolsuelxe sdal1r13ulI1 llaqqunq
'raplnoqs eqllP lou 'Moqle
aql lP ,{;uo rnllo plnoqs uollol.u 'sdelt.t1 3ql alPlosl oI :uollotu ;o eSueg 'pPo q
'IUeuleAOLU 'ueoP (
aql ul lsrssp ol sellsnu ;erolrad pue plollep aql smolle pue dorp ol smoqla qlrM lsaqt r
aql sesnpt srql asnPlaq 'ulql lo ale+ lno{ plenno} leq eql lamol lou
oc .lpltue^ suure reddn pue dn Surlurod sMoqle rno,{ daa>| :uollrsod {pog
'lueuanoul aql Suunp uolllPrluol s1r Suuonert 'peaq 3uo; aq1
ur qllarls laleat8 e salelauaS qluaq el.ll plemol peeqalo+ aq1 puo'{aq req
aql Suuarrnol 'ellsnul aql +o uolpes srql sla8lel aslflexe slql os 'sdartrl aq1
yo p"tq (3uo1) lauul eql seqllarls Lule eql,to uorlrsod lellpe^ aql :&o1ra[ur1
'sdarul aql ro speeq aelql lle s)roM duF ;etlnau P puP'peeq (lelelPl)
relno eql seztseqoua duF pueqrapun uP 'peaq (3uo1) rauut aq1 sllonn duF
pupqiaAo uy 'dufi pllnou e saltnbel (uotlras suoqellen ees) slleqqunp
ro dp8 (pel?uold)
ro )pq Zl u? 3u1s1'1 'd1r? lpeleuldnsl putqlopYn u€
pueq)a*o ue q!/A esp)exa stql Luoye'd't{etu not{ 'nq 1q3pt1s e 3usJ1 :d119
d;r6 ap;6 dgb alouep
'sapls eLll 01 pleMlno arPl} ol u'leql MOIIP lou op puP 'esc -
sMog;e ag1 daa; (ppaq ieratul) sdarul lelno aql sla8rel dtlS nnorre; '
;-=-aq./.1 ipearl euol)'tr/"tq| )"uu1 it1| sa.zrsetldua du8aprn v'€upedspuell
snf,oJ f,il,uol?uv
 Seated Triceps press
Anato

Triceps:
Medial head

si
: - +^

- * J^
= - -

:
-rrtia^^i
- -v,Lrvlidl
-
__ ^2r +,i--
--r (rtLE
:-^--
- t- - --^

Executisn
'i. sit upright whire hording
a barbeil in both hands at arms, length
your head; use a narrow overhand grip. above
2' Bend at the erbows and rower the bar
down behind your head.
3. Push the bar upward until your elbows
lock out.
Muscfes Involved
Primary: Triceps.
S eco n da r1z-. D d to id, fo re a rrrt.

r16
 !.1 I
il
( p€
t
3^oqe qiS
haue:.:
sr
lnr+o )eq
q1 Fur
zrr"
uril'r"r1tJj1t"r;
u.ropnJ,rr"rd.;d"il;;;:
:uotlPtrPn
fPuolllppv
Jalno eql azrseqdute lo pleq
' -"r+ ,v (lPjolpr\
PYd''l (lprolpl)
,lllrjt^".1* g'bil
aur qlran ,aonrr,-^oj !:,-ol iii
;
t -'rl"Y dllLjrl't
le;11,T'L
w)e auo 1'.0.?"T:r ;,;;":3uJ'1
ast)Jexo ::;!q1 iu.ropad .3,',':E
"il' ,\ew no,.
qqun;#;;
aldoad IUVJ.S
ro, a,o,
'Te q1ld,i,',iT,ffifi: ffi?L: :#:Jr^ "'"rlffii
n
saceld pu or€s j1i1ol pl n Jln"
r : u op u ar r#,#i:
'rs,r s ur ar u oc
*n
{1 e;es ;;; ;; ;;,,j#||j ; l;
J;l'JSlrrj ::::".
'-''-"u vvr)u!'+xa soell;+ '.i,;r aq1 :{e1e5
oqre eqr +p JnJro Drn^r,c ,
^
tt,rul:d#ii#trr,^*#illl,lffi '1:u',,'ru,.nl1?,,
:.,''fr!tii,',x!T:rv:liTli,11'"#ilffi ;{l#il{-
1pn1,,o,ajp,il:i-^'J"n::ffi:] rreqqLunp , |o ,ntq)\ ,
"#lr ;'15"'
ou #
.
:, == =.,: ? s"
=,,
-,,,, ff
rp"n q euop
il:jffi H::ffi ii ir ii]I#""5'L
soacui,r, ;; 5q+
#1,;#':#iflit,jifr#:
i';,
snf,oJ tf tuolE- _
 Close-Grip Bench Press Anatomic
Hand spa<
shouldt
Grip: An u
this gril
Trajectory:
the che
Range of r
for ma>

Performing
hands spacr

Medial head
Lateral head
Long head

Pectoralis major

Execution
1. Take a narrow (6-inCh, or 15-centimeter) overhand grip on the bar
2. Lower the weight down slowly to touch the middle chest.
3. Push the bar straight up until your elbows lock out'
Muscles Involved
Primary: TricePs, Pectoralis major.
Secondary: Anterior deltoid.
6Ll
rPq e
pesq 6uo-l r\
peeqlelalel
peal{ lerpay\
\
;sooct{
\
'sdallll eql slaSl'el osle u'edP qtplM-leplnoqs u€ql eroul paf'eds spu?-
ssald qrueq aq1 Suruuropa'
qlrm (dn Surre,t st-u1ed; du8'pueqlapun uP Sutsn
ssald qruag dlrg asra'rau
'uq)e sdartll Sutzttutxeu lo,t
patrnbat st (lnoPol 11n1aurnau|)e) uo\ow 1o aSuet ilry v :uollotu p a€ue6
'lsaql eql
dee;1 :fuo1re[tt1
1ou 'sdarul aUp, ezrseqduto ol seprs lno( 01 aso\l s^ oq\e lnor(
(uolJtes
' uon?u€n aes) prde aprrur pereds eq ol spu"q aql saltnbel du8 srql
pueqrapun uy:drl3
1nq 'sdarlrl eLll sla8rel osle lPq eql uo duF lpaleurdns;
'qlplM raplnoqs
-",41 )3/Au)eu aq ppoLls Suneds pueq 'sdatq eqlp3.te1o1:Euoeds pueg
sntrol lttuoleuY
 Dumbbell Kickback Anatomic
Grip: A ne
Lateral head of tricePs
Rotatin
Medial and long heads
head.
of tricePs
Trajectory:
your sic

Range of r
and the
Resistance
increase
Body posit
stand tc

Ynt t rln nor

culley. Unlii
ift, the cab

Execution
j. Crab a dumbbell in one hand, bend forward at the waist, and support
your
torso by resting your free hand on a bench or on your knee.

2. Begin with your upper arm parallel to the floor and elbow bent at 90
degrees.
3. Raise the dumbbell upward, straightening your arm until the elbow locks
out.

Muscles lnvolved
Primary: TricePs.
Secondary: Rear deltoid, latissimus dorsi.
rzt
sllol Moq
06lP
rno{ poddns
'luaulenou aql lnoq8nolql aluelslsal ulojlun e saprnold elqPs aqt 'Ull
'Aallno
aql Sur.rnp saupn eluPlstser aql aiaqM'uolslen lleqqLunp aql a)!lun
Mol p ol paqlpuE elpupq-c B Sursn eltqM estflaxe slql Llrolad uPl no^
)pP$lr!y alq€3
'{;anrlla;rta aslflexe aql Lulolad 1,uel no'{ 'lq8udn ool puels
no{ 11 tool} aql o1 lal1ered e^oqe {11q3;;s eq plnoqs oslol rno1:uo;1rsod '{pog
'premdn peslel sl llaqqLunp aql se sesealf ul
,{1rner3
pue elqpue^ st eluplstsal }o pe#a aql}o asnPles :eluelslsaH
'#lls ulPLuel plnoqs replnolls aql puP a\
,Moqle eLll
lp lnl)o plnoLls lueua^our 'sdalul eql alPlosl of :uollotu ;o aSuex €
'apls lnoA ,..*"..
ol asoir Moqla eql pup rool+ eql o1 ;a;;uled ru.rB.raddn aq1 daa; :Lropeferl
'p?oq
rlpralpl) ralno eLll s1a3;e1dn sare; ru;ed rno,{ os lleqqunp aq13ut1e1o5
ltl.rlr1 aql suollles llP s>lloM (preMro+ qLunql) duB lurlnau y :drl9
+o
snf,ol )ltuolE;;
 Anatom i<
Wrist Curl Hand spa
Your i^
unnec
Grip: Thls
an un(
grip w
uPWar
may I
the b;
persor
One a
"thun
it allor
Pronator teres
r carpi ulnarts
bar fa
Palmaris longus range
Flexor carPi radialis next s

Flexor digitorum Range of

superficialis pnase
Flexor pollicis longus upwa
and ti
the fir
this e>
Trajector
alters
forear
oegln
make
your \
cu rl ec
contr;
Body po:
'1. Bt

Execution 2,O
- A
l.Whileseatedontheedgeofabench,grasp.abarbellwithashoulder.widt. 5. \J
on your thighs.
i.it tr.,. back of your forearms
underhand grip,
"ra down toward the floor'
2. Lower the bar by bending your wrists
3. Cur\the weight up by using wrist motion'
Lmbbe
Muscles Involved
:'::cher
Primary: Forearm t\exots' -'. '
Secondary: Finger flexors'
I
l €zT
'qrueq reqlPeld e,o pPd eulllul aql
uo Surlser surParo+ rno^ qll^ eslflaxe eql ujoJJad.:llnl lslrM qruaq reqlEeld
llaqqLrinp e Sursn e;rqm
eull e lP ure auo eslf,laxa slql ulof ad osle uef no^ :llnl lsu/t^ Ilaqqunc
'sqBrr
qruaq laqreard e rto ped eulllul eql uO '€
qlprMreplnor
qrueq p uo paleas a;lqnn sq8rql rno,{,ro do1 uO'Z
qtueq lPll P uo s8a; lno,{ uaamlag 'L
:suotltsoo lualaJjlp ur paloddns aq ,{eur sullealo} rno^ :uolllsod {pog
'uorlf,elluol
'dn pellnl
ullpalo+ Sutzttutxeut 1P enlpe#e eloul sl uollPllpn puofes srql
st leq eql se sespallul puP uPls eql lP leululLU sl eluPlslset 'slstlan ;nor{
up'ql leqSlq ol€ sMoqla lno^ +Pt{l qlns ',lool} eql qllM al8ue ue aleu
.prenndn pegll sl ipq eql sp ses€elrap pup Suruur3aq
susearo+ rno,{ ,jqnn
aq+ le leLurxeul sr arue+srse) tooll aql o+ pyercd pue 1eE ile sw)edot
rno{ uaq41 'estf,laxe eql }o snlo} aql slsnfpe pue ef,u'eplsel eLll slelle
lool+ eql ol uollPler ul sLllearo+ lnor{,to uotltsod aq13ur3ueq3 :ftopa[u4
'sspLu ullPa.ro;3utp1tnq roJ anlpe#a alou sl uolllladel papuelxe slql
'sellsnu ulpalo+ eqt +o uorpod luergru8rs e dn aluuu sloxal+ la8ug aq1
esn'eleg 'premdn FuM eql pnr no{ sP llom sloxel} ulleero+ eql uaql puu
snbuo; srcrl;od
'u1ed rnor{ olur req aq1 ;tnr-la8ug no{ sP )roM sroxal} ra8ug aq1 'plemdn
papnl st leq eql sv uollotu ;o aSuel eql saspellur uollrladal eqt +o aseq_d
'Suua,rnol srlel.
aq1 Surrnp sraSug lno{ umop llol Jeq aq18urpa1 :uorlotu ;o aguug unlolrOip
'(uollf,as lxau srlerper rdte
dy6 ssagqunql aql aes) uotlou ;o a8uer sn0 u
aq1 Sursealfur'leqfP] lPq sueuln
eql ral ol o1 nor{ sMolle 1l
lPrll sl duF ,,ssa;qrunq1,,
u rto a8eluenpe auo
'eruara;ard ;euostad
uo Surpuadap leq aq1
reno ro rapun dlr8 {eLu
squrnql rnol 'pteandn
Surce; sru;ed aq1 qllnn du8
lpaleurdns) pueqlepun uP
sartnbet asrlraxa srqg :d;19
'1utof lst.rnn eql ul ssarls fuessef,auun
aztLurutru ol stulEalo+ tno{ qlrm eutl ut eq Plnoqs spupq lnoA
:3i,\o;PU ,{11q3r1S
ro qlplg leplnoqs st SurrBds^;lralrp
pupq leepl aq1 :8u;ruds PUPH
sntroJ f,!l,uoleu\'
 Anatomic
Reverse Wrist Curl
Hand spaci
hands s
Grip: This r
down ar
Trajectory:
alters th
forearm
beginnir
make ar
your wr
curled u
contract
Brachioradialis Range of m
Extensor pollicis: Body positi
Brevis
Extensor carPi radialis:
Longus 1 . Betvr
Longus
Brevis FINISH 2.Ont
3.Ont
Extensor
digitorum 4. Held
Extensor carPl
ulnaris
Extensor digiti
minimi

You can also

exercise one
,vhile using ;

Additional v
Preacher ber
Execution : <ercise witl-
'1. Crasp a barbell using an overhand grip, and rest your forearms on top
of '=sting on th
your thighs or on the edge of a bench' = :reacher b,
2. Lower the bar by bending your wrists toward the floor'
3. Raise the weight up using wrist motion'
Muscles Involved
Primary: Forearm extensors.
Secondary: Finger extensors and flexors'
EZr
'qluaq )eq)eude
lo ped autlf,ul aql uo Surlsar Jto ool uo s
surPalo+ rnor{ qltm eslllexa
aql ulofad :qtrueq reqf,Peld
:uoRPlrP^ lPuoll!pPV
'llaqqunP e Sursn a;tqm
au4 P l? LulP auo eslljexe
srql osle uPf, no1
urofad
IUVI
asra^au l|aqqu|ng \ r/7
Fnl $!rln -f.]]-',\-4'
?;:i€::E€E:,W::,W;:8ffi TX,,-
ElFl\
-
.=il
I

F--]-
uorlrsod ;rnr Surpuep aql ur (papoddnsun) lool+ aql
ol lalleled pleH '? \\ ,-
'E
qrueq laqceald e +o ped aullf,ul eql uO i>ry
-
qrueq e uo pelees alrqrvr sq8rql lno{;o do1 uO'Z HSINIJ
'L sn0uo-
qruaq lel+ e uo s8a; 'rnor{ uaemlaB stAel
.srcrttod losue:
:suotllsodluala#lpulpauoddnsaq^PustrjlEajollno^:uolllsod{pog
.uo#a ulealort eztutxeu o1 uotlotu +o aSuPl lln+ P asn :uollolu lo eSuPu
'uollf,Plluol
puoles srql 'dn peFns
ulpalo+ SurzrLurxeul lp a^tpa#a eloLu Sl uollPu"n
sr aluPlslsel 'slsunn tno,{
st' lpq aql se sasealfut pup upls- eql le l",r'r',
aq+ qlrrrn a;3ue uP eleLr
ueql iaqS,q .* ,^oqla rno'{ leql qrns lool+
sullParol rno,{ uaqry1
'p,n*dn peull sil?q eq} se sas?elf,ap pue SuruurSeq
puP lPl] alP sLulealo+
aql le PulxPl.u sl ef uelslsal lool+ aql o1 1a11eled
pue ef,uelslsel eql slall?
rno{ uaqll 'aslllaxa aql }o snlo} eql qsnlpe
aq1 Sur8uuq3 :{lopafe'-
rool+ aql ol ,oo"pl u' t'i""lo;''nox'io'uoilrsod
umo3
req aq+ punolP padduS squnql lno{ pue
uP saltnbal eslllaxe srql:di';
Sunel sruqed aql qll/!\ du8 1pa1eutOl pu"q'r"no
'sl.ulPalo+ lnor{ qlrrvr aull ul aq Plnoqs spuPr-
'{plattp
q1p$';tltoqs sr'glrredi pueq Pepr aq1:8u;reds PUE-
rno1 ramorreu ro
snlol )ltuol? - I
 Reverse Barbell Curl Muscles lt
Primary: Fr

Secondary:

Anatomic
Grip: This r

w- (pronat
Extensor oollicis 3
"? facing c
Biceps
lonous and brevis gripped
Extensor indicis Brachialis Hand spac
is shoulr
directly
Brachioradialis
Range of n
involver
range o
E)ftensor carpi radialis the wris
Brevis the bar
Longus t
down a:
Resistance:
Extensor digitorum resistan<
Extensor carpi ulnaris rarsed u
forearm
extensic
parallel

Reverse du
dumbbe
Wrist roller
START ,,-,,.,- using a s

the rope

Execution
1. Hold a barbell at arms' length using a shoulder-width overhand grip.
2. Raise the bar up toward shoulder level, curling your wrists up and back as
you bend the elbows.
3. Lower the bar back down to the arms' extended position, dropping the
wrists.
LZr
aql Surddo
se )req pue d
'duB pu
'Vendn lqSlem aql Sulsler {qaraql 'lllls eq} punole eoor aql
'adol 8uol1s e Sutsn
pnl-lsum 'no{ 1o }uor} ullno llllstuoolq aq13u1p1o11
P qrPilv :Iellol lsuM
>llllsuloolq foqs p +o leluel eql 01 a1e1d lqSrann ll'eus
'du8 paleuold 'pueqlano uP qll^ slleqqLunp
Sursn alrqan aslf,laxe srql uuo,uad osle uel no1:llnl lleqqunp aslelag
:i:
rool+ aql ol lallered
uolsualx" lslrfil llnl
elP suJJPelo+ eql lllun lJnl uolsuelxe
lsllm eql Ie;aP 'Po;'ta ureelo+ sueuln rd.rec J
LUnulxPLu elnsua o1
'plenndn peslel
rrrnrnrrArn rn
sl leq eql SP Seseal)ul ef,uPlslsal
' rQtne B lo asne) e g ;af, u"lslsau
snOu
'peremol sr lq8ra,rn aql sP uA oP
lsliM eql xelJ|. puP 'paslPl sl lPq eql stAe
sp uolsuelxa llnl olul )3Eq lsllM aql srlerper rolec rosui
,llo) 'lsul| 3L# p uottrow lo eSue)
llnj € a^elqsP ol elns eq 'luaua^lo^u!
uleelo+ ezlulxeu oI:uollotu 1o eSueX srlerperorqcerE
'suleelo+ tno{ qlrnn eull ul
'{11laltp
spueq lno{ qltnn qlPlm leplnoqs sl
srlerLlc€J
Surruds puPq luepl aql :Surleds PUPH
leq eql Punole PadduF
squnql lno,{ pue uMop 3u1re,
suled aql qllM duF lPaluuord;
pu'eqleno ue saltnbal aslllaxe srql:dtt9
snlol l!u.lolPtl;
'sr :Llepuo:a 5
lerqlplq'sllulpelolqlelq'sdartg
'srosualxe le8u1,t'slosuelxe LllealoJ :Ileutt6
penlo^ul sellsn *,,
 Hammer Curl Muscf e
Primar
Second

Anator
Grip: T
thur
Range <

ptan
FINISH
Biceps Trajecto
froni
Brachialis

Brachioradialis

Extensor carpi radialis longus

Extensor digitorum

Eldensor caroi ulna

Extensor carpi radialis brevis

E)ftensor oollicis brevis

ili

Extensor pollicis longus

t
tffi

Execution
1. Hold a dumbbell in each hand with your palms facing inward (thumbs
pointing forward).
Curl one dumbbell at a time up toward your shoulder, keeping your pa
facing inward.
Lower the dumbbell back down to the arm's extended position, and re
with the opposite arm.
5Zl
leada.r pue
su;ed ino
squnq
s!l€!PErolqrErq
uo smo, ol fpoq
aql ssol)e llaqqunp
aql 6u!s!pu
'apts rno^ lP ueql laqler {poq lno{ +o tuor}
aLll ssorle lleqqurnp eql aslpl 'sllPlpuroltlrelq aql uo Uo#e snlo+
ol :Lrollafurl HSINII
'paslel st lleqqunp aql se pienndn qurnql lno{ 8ur>pol 'eue1d
oI :uollotu 1o a3ue1
lPrle^ aql ul 1ru^ ,no,{ >1)oan'poge ull?aro} azlulxELu
)Pq llaqqLunp eql punole paddernn sqLunu-
,pjEMuI Surru; sru;ed.q1 q1,^.d',t lullnau B saltnbel as|flaxe srql:d,;
snf,ol trltllo+? -
'sdalrq'sloxel+puPslosualxaulealo+'sllelqrPlB:fuepuc:+;
'sllelPProlqlerg :L:e
-',
PeAPAul sePs,- |
 [€I
'srjot"!e+ snpar eql qlPaurepun sell
pue rnua+ eql +o alP+rns iuor+ aql uor]l. seslrP snlpeurrelul snlsPn 't
'rnua+ eql +o e8pa ralno eql Luor+ sastre stleralel snlsPn '€
'rnue+ eql +o eSpa rauut eql ulor+ sestle stletpeul snlsen'Z
'auoq rrn;ad aql +o luor+ aql LUor+ sestre stroue+ snllau 'L
:sp?eLl
aleredas rno+ spq 'q8lq] eLl+ +o luol+ ut pelerol 'suoLue+ sdarrrpenb aq1
sdarprpenp
'utqs eql wots Aerrne se^oul tooi eql pup
rool+ eqi #o sl+ll leeq aql 'uorxel,t relue;d al)up Surrnq 'utqs eql preMo+
se^ou loo+ eqt pup lool+ eqt#o ++tl saoi aql'uotxel]rsrop el)up Suunq
'1oo+ eq+ ut euoq snlpl eql pup plnq4 pup etqtl reMol eL.ll ueemlaq
lurol
ad{1-a8urq p sr ellup aqf 'uot}lnppe drq Suunp raq1a3o1 euol sq8tqt
eqt pup 'uorltnpqp drq Suunp pede eleredas sLlSlql aqj 'qrolinq eql
p;pmol plpmllpq sa^ou q8lqi aql'uotsuelxa drq Suunp spareqm'ueur
-opqp eql prpmol dn spuaq qSlql aql 'uorxal,
8sT" as,p,re,palpas i';jlilffi?I",t";ffiH?JJ,X,i:3Yl:1J:;
99I" aslPl ll, aullpPhl :1uro[ drq eq+ lp ln]lo s+uouenou uteLu xts
vsr' ' '' 'asrPi l1er r{a1uog auoq rrn;ed eqt pup rnL,e+ aq}
}o pua .raddn
zgr' ' ' 'asrer ll* butpuel5 oql uee^laq luro[]a>lros-pup-ll'q p sr drq aq1
sallleJ '1q8rei1s seuoloq 3e1 eq1 os q8rql eql Luor+
aeul
0gI" "' UllpPap bal-$tts AeanB SaAoLu Bal lamol o\11 'uolsualxa
spuaq
Brt""';in: ba; 6urpue15 3utrn6 'q8tqt aql +o lleq eql preMol 'uosueJxe
9rT' ' ' ' ' ' ' 'tr> 5a16u1[1 3a1 nmol aLlJ'uoxe; aeu4 SuunQ
s$ug.rlsmepg pue uoxe1:1utof aau>1 aq+ tP )n))o slueluenouJ
' ' ' 'a6un1 oMI 'plql+ aq] puP rnule+ aLl+ uaeMleq uorlrunf
,rl ' aql +P paruro+ lurof e8urq P sl aeul eqf '(epls
Zil' ' ' lenbs peg
' ssarO
Oa1 aol-alnrl aq1 uo) Plnq+ pue (aprs ao1-3tq aq1
--T
;::"'lpnDsltaqreguopelPlol)Plqllaql'sauoqoM]+oslslsuol
. . . uorsualxa 6a1 3a;lartno; aql spelaqM',lnua, eLl]',auoq auo +o
:: .
sda:lipen$ stslsuorja;raddn aqf '(+ler) Selrannll pue
! v I
(q3lqi) 3a1 raddn eqi olur pepl^lp st 3a; aq*f
 BODYBUILDING ANATOMY

(knee cap), and then Hamstri

The four heads merge together, attach onto the patella
insert via a single (patellar) iendon onto the tibia,
just below the knee joint' The
the leg' The hamst
main function of the quadriceps is to extend the knee and straighten
of this muscle originate f
Because the rectus femoris arises from the pelvic bone, contraction
also flexes the hiP joint. 1. Biceg
to th
Anatomy of the Legs, FrontYiew
l^+^
2. Semi
Ten sor fascia taLa
ing t
.); bone (ilium)
{ \ t"'l \ **" .r.,-Hip 3. Semi
Vastus lateralis
\ €io - \rr 4-4,^
q{ ,a" t,'Pubicbone to th
'ffi,
-*"'\\ :\e)1- All three
serve dual
Gracilis :,
Sartorius '.^ Adductors:
SfgVlS Gluteals
1-
',, i_--- Longu
LOngus
Rectus
femoris {il'"jr.*
tr.-'
, ,-''
The gluteu
passes dov
Ar{ powerful n
;
'F6
muscles ar
Other tl'
'.',r'i.,-?^1 ella
Vastus
medialis
Hip ad
Peroneus longus orev
Tibialis anterior Hip ab
Hip fle
Gastrocnemius
(medial head) Extensor digitorum
 suoue+ snpel 'sPosdolll 'snlroups :sJoxell dlH
.lOlleJi
snLUtutLu pue sntpaL! snelnlS iaele; PDse+ rosuel :slolrnpqe d1g
srAarq sn0ut
pue 'snuBPtu 'snBuol ro+lnppe lsr;rlet3 :(qBIql leuul) s'rollnppe dlg
:3urnno1;ort eq+ epnllul sellsnLu qFtql raqlg
'aBun; pue '++llpeep ']Pnbs eql erP sellsnLr,
'uolsuelxe dtq sasner ellsnu In+reMoc
leain;3 aql Surp;rnq ro+ seslllexe pooD
srl/l 1nLuel rcddn aql ol seqlPllP pue '1uto{ dtq aql pulqaq u4op sassed
'auoq :rn1ad eql +o )eu eql uo eue a3rc1e uJoJ, sast;P snurxPLu snalnJ8 aq1
slpe*nlD
'dlq aql +o uotsuelxa puP aeu) aql +o uolxel,|. :suolllun+ lPnp erues
,(aq1 'arolareql 'slurof drq pue eeu>l eql qloq ueds sFurrlsuueq eerqi llV
'snsouprqueLutu.les ol luatefpe auoq etqtl raddn aql o+
:a; rlrp]lp 'q8lql aql +o padse rauur eql pulL.leq sassed snsoutpuellLllas '€
(ur n
eqi purqeq euoq Prqr+ reddn aq1 oi 3ur
,,a,,,. ,'eeu)
- - l:-t?' qBI
q+ eql
^,,. +o
,, lredse reuul eql pulqaq sassPd snsou'eJq ruauluas' z
'eeul eq+ Moleq 1sn[ 'auoq elnql+ aq+ +o peeq eLl] ol
4,,,. dv+
u+ gotrt+
-r.--. ^,,. rto lladse lalno eql pulqeq sassed sl.loua+ sdarrg ';
'srnlad eql : lsnu slql +
+o auoq Luntqtsl eq] uuor; aleut8ttc
r?q- s3lsrLu aerql lo dnorS e are'qStql aql pulqeq pelPlol 'sSutrlsuteq oq- .'e1 aq1 ualq
:q1 lurof aai
s$ug4surull LreL.ll puP '(d
€€r sDtl
Anatomy of the l-egs and Glutes, RearView Calves
The lowe
''
Tensor fascia lata-....-...-
-t 1. Ca
an(
Gluieus maximus imr
-<'/'
:-Femur 2. Sol
I
j gas
Vastus lateralis ' l

The ter
-l
lliotibial bandts- Semitendinosus that passt
The calf n
Semimembranosus standing
Biceps femoris: r

Short head on the an

Long head leg is stra
that the g
serves a d
The folt
Soleus (deep to
gastrocnemius)
Ankle
Ankle
Ankle
Toe ff e
exte

734
 sn8uol srrnllpq rosuelxa pup 'sn8uol unro+t3tp losuelxe
'sn8uoJ sonllpq roxel+ 'sn8uo; urnrolrSrp roxell :stosuelxe pup sloxell eol
rorralsod sllelq[ :uorsrenur elluV
srnerq pue sn8uol sneuolad :uotslene alluv
roueluP s!lplqU_ :(uorxelllsrop) uolsuelxe elluV
:sellsnu 3e;-ranno; reqlo ate Sutnno;lo+ eq-L
'uorxel+ al)uP pue uolxal+ eau) :uol+lun+ elqnop e sa^ras
erole;eL.ll pue 's1uto[ el)up pup eau>l eqt qloq sassolf, sntLuau]ollse8 aq1 1eq1
eloN 'spueq aaul eql sp ant+lp aloui seruotaq snelos eql pue '1q8rer1s sr 3a;
eql uoqM ranour auud oq] sr snrLueutorlse8 eqi'uotxol+ eau) 1o a;8ue aql uo
spuadap sallsnu +lpl oml eql +o uorlnquluol a^tlelal eq1 'sao1dr1 uo Surpuels
'to,L parrnba; lueulenout eq+ 'el)uP eqi +o uotxall leluelo asnel sallsnu +ler aqj
(euoq leeq) sneuprlur eql o+ seqlellP pue lurof el)uP eql pulqaq sassed 1eq1
-opua] sellrqrv aql LUro+ o] asn+ snalos pup sntulaurollseS aql +o suopual eLlt
'snruuaurorlse8
;-- JrPeurepun sell pue Plqll eq+ +o lladsP rPer aql L!ol+ seslrP snelos 'z
'1urol aaul aq] e^oqe ,{;elerpauuuul
. -.. ,. LU3+ eq+ +o )eil aq+ uor+ esuP snlLueurorlseS aqt +o (;era1e; pue
.- .:* spPaq oM] eq1'+Pr eql+o ellsnLU elqlsl^ eq+s! snlueuf,ojlsPD' L
s::s-* 3',',lsasudLuor+leleqI'sellsnLUluela#tp0LsuteluolSa;ranno; aq1
$er{lEJ
9€r s91r
 Leg Extension Anaton
Foot pr
qua
tot
out\

Rectus femoris

Vastus medialis

Vastus intermedius
(rectus femoris removed)

Vastus lateralis

-Patella

Tibia

Fibula Foot spa

but p
a wid
Body po
again
Leani
the hi
work
Range ol
ForciL
str:iol
t.^^^-
Execution ^
il9c5
Resistan<
1. Sit on machine and place ankles under the roller pads.
resista
2. Raise legs upward until knees are straight. siart p
3. Lower legs back down to start position, knees bent 90 degrees'
Muscles lnvolved
Primary: Quadriceps. Cne-leg e

Secondary: Tibialis anterior. focus,

asymn
LEI
'pelnlut st 3el euo uaqM uollellllqeqer ul Sulplu lo &leurul^se
'sn3o+
qSrql Surnoidurrol lnlasn {pelnrrped st uotsuelxe 3a; ;eraleltun aql
sanordul euJn P 1e 3a1 auo aslf,laxa srql Surrulofad :uolsuelxe $a1-aug
.{s *
.}ueqeeuleqlL|llMderaaulaqlssolsPsselFsezlu|u|uluo|l|soouPls
aqt lp aluelstsel ssal 'dn paslPl sr lq8rann aql sP ,{pq311s seseallul ef,u€lslsel
,ulo}|un ,{1lte,t s| af,uPlslsau :af,uPlslseu
eql saulq]Pul Mau {uBtu uo lnq
'saat8aP 66 Puo,iaq seeu>l
'1q3rut1s
aqt pueq lou op '(deraaul) e;;a1ed aql uo ssalls ssasxe plo^P o1
' '
elP seau>l aql uaqM do1 aq1 1e sdarr'rpenb aq1 lrerluor {;qtotol
'tn"rbtp
^ttnl 96 r{laleurxotddB eq plnoqs uollotu }o ll' eqf :uollotu ;o a3ueg
'esoraxe aql SuunP laplPti )loM
penb aq1 ,to uotlf,as srql Sulleuu 'suoua] snpal aq1 Surqllarls lurof dlq aql
spuaua lpes eq] #o s)loilnq .rnor{ Sursrel lo plPM>llPq oslol rnor{ Sutueal
' :palroddns sl-q8tq1 eloq^ lno,{ pue leas eql lo a8pa luol+ eq} lsureSe
pntpy :uorlrsod {pog HSTNH
{13nus s}!} aau>l lnor( 1o lleq aql leql os lsallseq aq1
'penb leuul aq+ uo elou elilll P snlo] lllm Suroeds leplm P
pue 'penb lelno et{} 1a8le1 ol pual 1;rnn 'raq1a3ol asol3laa; lno'{ Sutre;d 1nq
,Furreds eraql :Sulreds 1oo3
1oo1'lsnfpe'ol sped reilol aq1 uo aceds qfnr! l,usl
suollgsod loog
srleJole
(panouet
:,3r?r snls?^; penb lalno aql llq 01 Plqll aql selPlor {11eura1xa (r) pten4no
s:o: rno,( 3urluro6 '(sllPlpaul sn+sP^) ,,dolp.lee1,, penb tauut aq11a8le1 o1
. -^.-"^, r,,-,, (q) prc7y'u saol lno{ 3ur1uro6 'r{;1enbe sdarupenb
= - - 3tr )d+u+u,r,1uu.l3]ul
3-- -o suotllos Il? sllq (e) premdn ,{11relrp seol lno,{ 3ur1uro6 :uorlrsod 1oo1
snf,ol r!tuol€uv
 Barbell Squat
Anaton
Foot sp
(a) s
Qua,
abdr
latar
stan
thigt
plac(
the ir

mus(
Foot po:
point
at':.
your
or sli6
Positioni
weigl
glute;
FINISH and h
impro
Rectus femoris Tensor fascia lata by por
Gluteus medius Body pos
Vastus medialis hands
Vastus intermedius Gluteus maximus firm gr
(not visible) phase
Vastus lateralis
becaus
Sartorius Femur
Range of r
Gracilis Fibula
90-deg
Adductors Tibia parallei

Front squat
Execution -.e barbell L

, -ouiders sl-
1. stand with a barbell across your shoulders, feet shoulder-width ay f rom t
apart. =,',
2. slowly bend your knees untir your thighs are parailer with the poses a high
ftoor
3. Straighten your legs to return to the start (upright)
position.
r requires ligh

Muscles Invofved Machine sqr

usrng a macf
Primary: euadriceps, gluteals. helps balance
Secondary: Hamstrings, adductors, spinal
erectors, abdominals.
erectors. abdomin:t<
6€r
'fia;es sanotduut pue eruuleq sd;aq
'eurqf,pur qllLuS p se qlns 'autqfPu.t B Sutsn
asrf,rexe stql Sutluroye6 :1unbs eulqtrPW
'slq8renn talq8r; sartnbal
lo
pue fi;nrgrp 1o aat8ap taq8rq e sasod 'pede
lenbs 1uor,t aqt 'slpalnlS aq1 uuorl ,{eme
'spenb aql ol stseqdua eql s1+tqs sreplnoqs
rno{;o luol} eql ssoll€ plaq lleqleq aql
q1r,rn
lenbs aq1 Suruulo;la6 :1unbs 1uo.t3
'&nfur autds pue aau) +o >lstl eq+ saseallul lellPleo
Moleq Surpenb5 lool+ aql o1 ;a;1e"red are sq8rql rnor{ pue a;3ue aar8ep-96
p ol puaq saeul tno{ uaqm dols 'palamo; s;1q31am eql sV :uollotu ;o a8ueg
'Alnlul
)leq asnPl uef slq] esnPleq
'prpmlo+ ostol rno{ pueq lou oq 'dn ,{ean aq1 uo aleLlxe pue aseqd
prpMuMop eql Suunp ,{ldaap alequl 'lueue^ou aql lnoq8nolql duB uulg
eu|PlU|pt.llpupleqeql}ola}ue]aql[!ol}lUelsIPInDaPareIoalespuPt]
lno,{ arnsu3 'sauJtl ;;e 1e dn peeq puP lq8rells autds lno{ daal :uorllsod {pog
'lq8ram alou llll ol sre4llleMod ,iq
pasn anbruqf,al p stlr ls;ea1n;3 eql ol snro,t Surryrqs allqM eluPleq se^oldLul
'sdtq pue
sraplnoqs puu sntzadell eql uo lsmol leq eql Sutuotltso6
's;ea1n;3
sal)up elqrxal, ssel qltm esoql lo] Inlesn osle sr luarulsnfpe srql
al.ll uo ssal pup sp'enb eql uo srsuqduua eroul Sutop;d'ptervuo;lq8ram
eql sUrqs slaaq qloq repun llolq (Lll E'Z) tllul-; e 3urre16 :8uruol1;so6
'plEMlno ,{;1q3t;s lo
sqlP!,ll atrxels premro] :eeu>l pue q8rql lno{
cq e se uor]lerp eues eql urlurod
:-. plnoqs saol rno1 :uotltsod 1oo3
!.: ,".:, F3 ;g R€ 'snllou€s Pue'sapsnu
. .J' ,"\ ;\ l''
\ '\ rolrnpp€'sPenb )ouu\ euil
i?1 ,'1.
uo srseqdrua aloul sereld
(r) aruels lePrm V qSlq-
aloqM aq1 s1e3le1 (q) aruel.
qlplM-laplnoqs v' (o?j:
W )bNU)$S'i^''
pue"psD\
(srleralPl snJS: ' ::
lalno eql ol snlo- ;- -
ef,uels Molreu Y :8u :;: '
Snloi :r -
 Leg Press Anatoml
Foot por
footS
Posit
foot6
gtute
Vastuslateralis lTibia Foot spi
Vastus medialis apan
Vastus intermedius spaci
inner
,4,
musc
ctose
quad
(tens
Trajector
balls
to ris,

Rectus femoris
lowel
toao ,

Tensor fascia lata weigl

rarge
Body po
with,
Gluteus maximus and tl
lower
seat a
Execution placer
this ar
1. Sit in the leg press machine and place your feet shoulder-width apart on
lower
the footplate.
towar
2. Slowly lowerthe weight until your knees bend to 90 degrees. places
3. Push the weight back to the beginnrng position by straightenrng your legs. and p
Muscles Involved Range ol
short
Primary: Quadriceps.
Resistanr
Secondary: Cluteals, hamstrings, adductors.
feoUC(
Furthr
tvl
'pernlut sr lr uaqm 3a1 e Surltalotd to q8rq13ur33Pl p uo uo#e
Sursnro; ur lnlesn sr eurl e 1e 3a; auo estllaxe srql Surr-uro!ed :ssald 8e;-auq
's;ea1n;3 aLll lou 'sdarupenb aq1 sazrseqduua ssald 3a1 aq1 'eloullequnl
'eqlp)lpq +o )su eql selnpar pue autds lnor{ uo peol lelxe eql salnper
ssard 3a1 pelPes eq1 '1enbs lleqrPq eql qllM uosuEdLuol ul :aluPlslseu
'spenb aql uo uotsuel sdeel dol eql lP lno)lol lln+ +o Uoqs
saarSap nne,t e Surddols :uollotu ;o etueg
Sug:eds loog 'spenb eql uo srseqduua atouu sace;d pue 's8a;rno{ 3
aurds ranno; tno{ ssolle ssells ssal sa:e;d
srql lpeq sueal oslol rno,{ ioo;,t aq} pleMo}
reMol pell!l sl lsel>llpq eql +l ')rPq reMol
rno{ uo ssarls arou sare;d e;3ue alnce srql uo uPoP
1nq 'sBuulstrreq pup s;ea1n;3 aql uo pare;d
sr srseqdua 'saar8ap Od st lsel )leq pue leas
eql uaeMlaq a;8ue eql ueqM ')leq lemol
rno{ q8notq} ssells +o lunoue eq} pue
snro+ rplnlsnu saluenlrtur s8a; lnor{ qlrnn
seleur os.rol lnor{ a;8ue aq1 :uolllsod {pog
's1ea1n;3 pue s8uulsuueq eq] sla8rel
1aa,t rno{ +o sleaq aq1 q8nolql lq8tam
aq1 Surqsn6 'detaaul tno{ ssolle peo;
alnper pue spenb aq11a8te1 lllan pelamol
sr lq8ram eql sP a1e;d1oo; aql Jlo asu ol
s;aaq rnor{ Surnno;1e puP laa+ lnor{ rto s1;eq
suo;g;sod 3ceg eql Sursn dn lq8rann aql Surqsn6 :fto1ra[e,r1
'(ePlPl PDsP+ losual)
srollnpqe pup (sllPrele; snlsen) spenb
ralno aql ol snto+ slllqs (q) laq1a3o1 aso;r
laal rno{ Surre;6 'sntloues pue 'sellsnur
rollnppe '(stlPlpaLu snlsP^) sp"enb Jeuul
aql uo srseqduua atouu sare;d (a) Surreds
loo+ raprM V 'q8lLlt aloqM aq1 sla8rel pede
qlprM-replnoL.ls lee] lno,{ 3urre16 :Sulruds 1oo3
$ 'sBur:lsuueq pue slea1n;3
eql ol snro] eql saLlllrMs G) evp]oo+ HSINII
eql uo raq8rq laal rno{ Sutuotltso6
'sdarupenb aq1 sazrseqdwe (e) a1e;d1oo1
elll uo Mol lae] tno{ 3urle16 :uolllsod 1oo1
sn3od 3lN,rr0*Euv
 Hack Squat Anaton
Foot sp
wid;
Aw
emp
rN US
feet
the c
abdu
Foot po:
sam€
JI forw
fl
tt
your
II
tt your
I wnel
-t foot6
glute
Rectus femoris
Trajecto
Vastus lateralis foref,
Vastus intermedius nse o
(deep to rectus femoris) lowel
Vastus medialis reo uc
Body po
Patella
Range o.
Keeps
Resistan,
provic
emph

Dumbbel
Execution sides i:

1 . Place your back against the backrest and shoulders under the pads, and hack s

stand with your feet shoulder-width apart on the footplate, toes pointing Reverse h
forward. switchr
2. Slowly lower the weight, bending your knees to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs

Muscles Involved
Primary: Quadriceps.
Secondary: Cluteals, hamstrings, adductors.

142
EtT
s8a;rno,{
's8uulsuueq PuP slPalnlS eql ol snloj.eql salllllms
Surlurod
:1unbs {l€q asla^eu
eutqlPLri eql 8ullP, allqM lPnbs )rPq eql Suluuropa6 puP 'sp
')utl lsa>lPem aql sr duF rno{ 1nq '1enbs lreq
eql puP lenDs llaqlPq eql slueLuala saulquol +Pql uollPlle^ P sl sepls
'o
rno{ 1e qf ua1 ,stlrle }P t11tqq,np Surp;oq alrqirn Surpenb5 :1unbs lleqqunq
's;ea1n13 aql uo ssal pue sdarupenb eql uo slseqdrua
'aurds tno{ o1 poddns saptnord
arouu sareld lenbs lreq eql 'aroulraqpn3
eql qllm uostreduuol ul :elu?lslsag
lsar)req lunDs )leq aq1';1enbs lleqleq
'spenb eql uo uolsuel sdaal
Ma+ P 3urddo15:uollotu ;o a8ueg
do1 aql lP lnopol lln+ +o poqs saar8ep
'lsar>peq aql lsure8e 1e11 aurds rno{ daa;1 :uorlrsod fpog
'sdeoaaul eql ssolle ssalls salnpal
6u1:eds 3e*g pue spunb aql alPlosl sdleq pelamol
t t! lq8renn eql se a1e1d1oo; alll JJo asll
ol sleeq rno{ SulnnollP pue loo}elo+
aq1 Sursn lq8rann aql Surqsn6 :rtopa[el1
'sFurtlsuueq Pue s1ua1n13
eql Luol+ uoj+a arou sartnbat a1e1d1Oo1
aq] uo raq8rq 1aa,t rno{ Surreld seereqM
q 'dda:upenb aql iazrseqduua ({poq rno{
,l ol .ro1r; a1eld1oo,t aql uo-Mol 1aa; lno{
3uire14 'preMlno {11q8t1s ro preMro}
:aeu>l puP qSrql rno{ sP uolllarlp
eLUPS
alll ul tuloo plnoqs seol rno1 :uolllsod 1oo3
' (ee1u1 PllsP+ losue+) slolln Pq?
puP (sllPlel"e1 snlsen) spenb lalno eql
n 'o1
tntbl tg'qt (r) raqlaSol asoll 1a3- 'rll
lno{ Surreld 'snllou€s pu? 'sallsr '-
lollnppe'spenb leuul eql uo slseqc-*'
a.rouu sare;d @)Buoeds loolrepl/"
-
't13!Lll apLl/A aql sla8tel (e) Uede qlpt""
-)eplnoqs pa| tnor{ Supeld :Euneds 1oo1
sn3CId 3tl{Jc*8[JV
,l
 Lunge Anator
Foot s1

Foot p
fon
Traject
piac
Body p
FINISH
leg.
Range ,

& your
v. Resista
Usin

Tensor fascia lata

Rectus femoris
Vastus lateralis
Gluteus medius
Vastus intermedius Instead <
Gluteus maximus
dumbbe
oy your :

Gracilis across yc
Sartorius Compare
dumbbel
easier to
Vastus medialis
Additioni
Wafking
returning
position,
Perform I

after anol
Execution walk the I

1. Stand with feet shoulder-width apart while holding two dumbbells at arms' floor (or a
length by your sides. field).
2. Step forward and bend the knee until your leading thigh is parallel with the Smith ma,
floor. is similar t
3. Return to the start position and repeat, using the opposite leg. -nge, bu:
:'ovtdes s
Muscles Involved
Primary: Quadriceps, gluteals.
Secondary: Hamstrings, adductors.

144
Itr
'aluPlPq
pup sept^ord
^lrltqpls
aurLlleu alll +nq ,a8un;
lleqlPq eql ol rPlil.!ls sl
srql :a8un; autqf,pru qlluls oq+ q+lM lellr
'(pte!]
ro 1o1 Surlted e lo) roo11 ,sruJP lP slio
rulS aq1;o qfual aql )lPM
nor{ 1eq1 os 'raqlouu rarye
3a; auo 'sa8un; uJJo+Jed
'1;em a8unl e op'uorlrsod
1lPls au.res eql ol Suru;n1ar
]o peapul :a8un; tur>;1ury1
:suorlErJen lPuorl! pPV
'aluPlPq urPlureui ol rersee
"1
,i lr e)Pur sa8unl llaqqurnp
'sa8un; lleqrPq o1 paredr-uo3
'sreplnoqs rno{ ssorre
lleqreq p lse; 'seprs rno{ {q
qf uel ,sr.lrrP lP sllaqqunp
oml Surp;oq ]o peelsul
a6unl llaqrsg
'sderaaul aql u! ured asner {euu {neeq oo} sr
+pq} lq8renn e 3urs61
'sesnrexe 3a1 raqlo
lsou ueql lq8tann ralq8r; e satrnbat a8unl eq1 :a)uplstseg
'rool, aql o1
;a;;ered q8rql rno{
q1r,rn 'saat8ap 0d pueq plnoqs aaul tno{ 'a8un; aql Suunq :uolloul
;o a8uug
'1q8rer1s peq .rno{ puu
lq8udn os.rol tno{ daey '3a1
Surpeal aql uo lqSrem r{poq rno{ are;d 'ptemrol a8un; nor{ sy:uorltsod Ipog
's8uulsu.req pue s;ea1n;3 aql uo srseqdLua aq1 sare;d
co:s ra8rel y'sdarupenb aq11a8le1 o1 1a8unl; dals.rapoqs p e>lp1 :Lro1ralu.r1
lods aures eql ulrool+ aql ol pax+ s{e1s 1oo; )rpq er.ll'pjpMro+
::--i -cl se prennlno {;1qFr1s ro peeqe lqFrerls saol tno{ }urod :uolllsod 1oo1
:. -... , ::.urpLlr o] ]seq sUoM elupls qlptm-leplnoqs 'elqpls y :Sultuds 1oo1 IHVI
sntroj trrulolPuv
 Lying Leg Curl
Adductors

Foot sp
Wid,
t semi
oute
roller
Biceps femoris
Body pc
Semitendinosus
bend
Semimembranosus
stret(
sptne
Range o
pnas(
tensi(
Execution
Resistan
1. Lie facedown on the machine and hook your heels under the roller pads' resisti
2. Curl the weight by bending your knees, and raise your heels toward your stretc
buttocks.
3. Lower the weight back down to the start position.
Muscfes Involved Seated le
Primary: Hamstrings. a 90-r
Secondary: Cluteals, calf muscles. body
requir
Anatomic Focus
Foot position: Pointing your toes straight (a) targets all three hamstring
muscles. Pointing the toes inward (b) emphasizes the inner hamstrings
(semimembranosus and semitendinosus), whereas pointing the toes
outward (c) focuses effort on the outer hamstrings (biceps femoris)'
Keeping your ankles bent at 90 degrees (dorsiflexed) minimizes
contribution from the calf muscles and thereby helps isolate the
hamstrings. Pointing your feet (tiptoe position) allows the calf muscles ::
participate in the exercise.

r46
L'I
01 selfsnLlJ
a
s
'(st_,to
>d(J+
sBur.rlsu_
3uu1sL
s8uulsLlpl{ aql ul uotllplluol unultxptu p lo, pallnbel
sllpql uorsuelxe dtr{ arlt sluanatd lt 'qtlallstalealSP splo#P uorlrsod r{poq
slql ellqM sq8lql pup oslol rno,{ uaamlaq a;3ue uolxel} drq aar8ap-96 e
seleerl eurqteui ;rnr 3a; palpes aql lo lsailleq lq8rrdn eql :lrntr 8a; pa1ua5
1,,-,;,,,.,.:',,.,'i:,.t.,1 11-.-'.,.' .t1:.-
',tnfur ol elqelaulnn lsotll puP paqrlalp lno{ p.rerrnc
{;1n; are s8uulsrueq eql elaqm'uotltsod Uels aq} lP leMol sl af,uelslsel 'spPo iellor
aql seulqlPu Mau r{ueul uo lnq'rujo}lun r{;rru1sl eluPlslsau :aluPlslsau
'1uro[aau1 eq] ssolfp sselp aztututtu pue s8uulsueq eq] uo uolsuel
daal o1 tuoiloq aql lp uorsualxe lln, ,to poqs saalSep Me+ e do15 'aseqd
prenndn aql Suunp alqrssod s'e lP] sp saau) .rnor{ puag :uolloul 1o a8ueg
'prerrndn lsaqr rnor{ eslPl lou op puP '1q3tel1s eutds
rno,{ daa; 'sellsnul eql alulosl Surdlaq ,iqaraql 's8ut.tlsuuuq aql saqrlalp
pue srn;ad rno{ s1;r1 uotltsod {poq srql ,i;1q8r1s plemlo} oslol lno,{ Sutpuaq
';ana; drq 1e pa13ue sr seutqlpu lsotu ]o e)Pf ns papped aqf :uolllsod {pog
su
'pPo rallol
.t'/-\
aql +o ezrs eql ,(q palrrur; sr Sutreds 1oo3 '(suoua; sdarrq; sSutilsueq lalno /'\
aql +o !o#e saztseqduua SurrBds loo+ Mollpu sealaqm '(snsoulpusllruas /i\ 1.a
pup snsouprquaultues) s8urrlsu.req Jeuul aq1 s1a3.re1 Surreds loo] eplM
/ k4 :
.Cl
uorlrsod prppu€ls aq1 sr pedu qlplm-dlq 1aa; rno,{ 3ur:e;6 :Sulleds 1oo3 \-Pf
t\/
r
suoglgsod 1oo1 -1\y.
+
lllnl
 Standing Leg Curl Anaton
Foot pr
toel
all t
Poir
ten(
han
and
wne
Semitendincsus
outv
the <

femr
cont
Body pt
penc
and
Dept
stan r

Range o
pl'ld Sr

Biceps femoris tensir

Semimembranosus Resistan
one l,
fairly
stan
to injr

Kneeling
t.^^^t:
Kt tccll
your t
Execution aovan

1. Hook one heel under the roller pad, and support your weight with the
other leg.
2. Curl the weight by bending your knee, raising your heel toward your
buttock.
3. Lower the weight back down to the start position.
Muscles Involved
Primary: Hamstrings.
Secondary: Cluteals, calf muscles.
 r-
5*
r noA
aql Llll
'ewq)ew
Urc Sel Surpuels eql uo asrr;exe eql JaAo a?equenpe
up-pellllans de s8uulsureq eql 'lsrpM eql lp VeM)o] lueq st os.iol tnor{
asnpreB 'smoqla no( uo pepoddns st osJol noA pue 'ped e uo 3ur;aau1
{q papoddns sr 3a; Surryonnuou ;no{ 'aurqlprr stql
Surs6l :;.rnr ta1 Sullaau;
'&nfur o1
elqpreuln^ lsor.lr pue peqllerls {;;n; ate s8uulsuueq eql ueqM uorlrsod pels
eql1p remol sr eluelsrse; eql seutqleur Meu {ueu uo lnq 'ullo+tun AprcS
sr eluplsrsau 'snfo+ pup uotlplost ellsnLll sd;aq qrrqnn 'aLu11 p 1e 3a1 auo
pauuropad sr pnl3e; Surpuels eql'lrnl3a13ur,{; eql o} lselluol ul tef,uplstsau
'1urolaau1 aql sso;]p ssells eztututrrt pup s8uulstueq aq] uo uotsue] snruJaucoJls
dael o1 Luoiloq eq] lp uotsuelxe lln] ]o poqs saalSop Ma+ e do15 'aseqd YI
prervrdn aqlSuunp a;qrssod sp lln+ su saau) tno{ puag :uotloru;o a8uug
'(uotpas uotlprrpn aq1 aas) uorlrsod Surgaaul .ro Surpuels
e e)pl {eLu 3a; Surpoddns tno{ 'u8rsap autqlpul aql uo Surpuadaq
A
'sallsnL! el.ll elplosr o13urd1aq {qataql 's8uulsuueq eql seqr}erls pup \'
srnlad rnor{ s1Jr1 uollrsod {poq srql ,{;1q8r;s VeM)o+ ostol tno{ Surpuaq
'1anag dtq 1e pa13ue st seutL.lfpul lsor.rr +o ef,ellns papped eqI tuotltsod {pog
sBur.rlsueq eql alplosr sdlaq {qaraLll pup sallsnul }ler aq} ulor+ uot}nquluol \
sazrLUtul.ll (pexal+tsrop) saat8ep 05 lp ]ueq sal)ue tno{ Surdaa) .(suolue+
sda:rq) s8uulsLleq Jelno eql HSI
s*x*gggsed 3*og uo iro#e sesnlo, Q) veMlno
saol eLll Surlurod spareL.lM
cqe ' (snsoutpualtrrjas puP
r
snsouerq ueur uuas) sFu ulsueq
jeuur eLll eztseqoLue o1 spual
(q) VeMu seol aql 3ur1uro6
'seltsnu Sur.rlsuueq aalLll
llp
sla8rel e) uMop lq8tetls saol
rno{ 3ur1uro6 :uorlrsod 1oo3
sm3ej 3tLuolperv
 Stiff-Leg Deadlift Foot p
Grip: )
-' \i
FINISH ver
:
pal
Trajed
Body I
tsol
Per
( l.:
Range
witl
star
Semimembranosus Whr
Ben,
incrr
lncr(
be Ic

Resistar
that
(see

You can
Execution while hol
at arms' I

1. stand upright with feet directly below your hips, holding a barbell at arms'
length.
2. Bend forward at the waist, lowering the weight down but keeping your
legs stiff.
3. Stop before the weight touches the floor, and raise it back up.
Muscles Involved
Primary: Hamstrings, gluteals.
Secondary: Spinal erectors, quadriceps.

Anatomic Focus
Foot spacing: Position feet direct)y below the hips. A wide stance
emphasis on the inner hamstrings.
T9I
eiolu se]Pl
lno^ 3
,srJre lp ll
'qFual ,sr.rre le
pupL{ qlea ur llaqqunp e Sutp;oq e;tqnn
esDraxe slql Lulo+reo osle uPl no^
u!lpPac
6a-t-f;;t5 t;aqqutng
'(33 a8ed aas)
)lpq ramol aq1 8uruaq18uar1s lo+ 1+lpamod ;euorlrpell _aq1 3ullnp pasn leql
ueql lqSrarrn ra1q8r; e salrnbat sSuulsrleq lo+ t+tlp€ep 3a;-;;t1s eqf :elu?lslseu
'sal)up aql a^oqe 1snIro saeu>1 rno,{ Moleq lurod e ol peleMol aq
,,{1r1rqrxa1,r
plnoqs lleqlpq aq1 tnor{ uo Surpuadec 'rtnfur }o )sll aql seseellul
,(larauu autds tanno; tno{ Sutpuno1 'Uolloul plPMUMop.+o a8uBl aq} aseellul
' lo sSuulstllpq aql uo lle#e ,{ue aneq lou saop autds lemo; .rno{ Sutpuag
'l.{r}erls srn;ad rno'{ uaqM
lln+lp elPs8uulsueq eql'llll plPMro} lln} sa^elqlP
Lo11o, ;o a8uer aql Sursear:ullo su'eeul P sP >llolq lo qlu,aq e uo Surpuels
altqM asplexe stql uutoyad ol peeu ou Sl eleql'autds lno{ Surpunol lnoq}lM
qr+arls lln+ qtper #r,r1trnq lnor{ ;l1un lq3rann aq} leMol :uollotu ;o a3uug
's8ur.rpuueq aql qllellsaA ol Aem eles P sr aie;d lq8rann (Lul t'L)
srql Suttulo;ra4
)rql-qlur-+leq P uo lee+ qloq +o slleq eql qllM esl)oxa 's8uu1sr-ueq eql elPlosl
--:3u3AoLU aq11noq8norq11q3rer1s )lPq ino,( daa;1
:-.r3p.ro u! #lls toa) aq plnoqs lnq lueq r{pq31|s aq {eur saau) :uor1;sod '{pog
',:oq aq1 o+ asoll 'umop pue dn lq8rells le^Pll plnoqs lPq aqf :{.ropa[e4
:- c, !or+ rpq aql sluanard )lreq Surru; leqlo aql pue plPMlol Sutrel u;ed
:-r -- ',' d rF rapun-ra^o uy'sq8rqllalno eql8uo;u ssed spueLl pue lelrye^
!-:, sut? aql leql os pede rllplmteplnoqs pareds aq plnoqs spueg :du9
'1no ,{|1q8l1s lo ple^ lo+ ,{11ralrp seo} lulod :uol1;sod 1oo1
 Standing Calf Raise Muscf e
Primary
Second

1 Anatonr
r\-
'=_+>.r\ Foot pc

'ry'
7
w
Stral
gast
toes
(mec
toes
heac
Foot spi
hip-v
gastr
tend:
head
targe
Body po
Gastrocnemius:
ano t
Medial head KneeS
Lateral head gastr<
effort
minin
bend,
t^ +h -
LU L|L*

Range of
Achittes tendon of mo
ffi
bottor

+fr
*t
TART

Execution
Smith ma
1. Stand with your toes on the platform and shoulders under the pads, and while s

lower your heels as far as possible for a full stretch.

One-leg c
2. Lift the weight by raising your heels as high as possible, keeping your n lOU.
straight.
3. Slowly lower your heels back down to the start
9qT
'eprs eurPs aql uo puPq rno^ ul
s8a; tno,{
llaqqLUnp e Surp;oq 'euutl P 1e 3a; auo saslPl +lel urlolled
:asl?l ;;el8a;-aug
'pooM puP 'spP
+o )lolq )rlql P uo Surpuels e;tqm
autqfeur qllLus aq] lP astfraxa stql ulopad uel no^ :esl"l aulqlEu qllus
Fupeds tro*g
'dol arll le ezaenbs llni pue Luoiloq
eqt lP qllerls lln+ P lo+ l.lrlP 'uolloLu +o
a8uBr eql azrultxeLrt of :uolloru ;o a8ueX
'lueure^oL! aql ol
alnquluor ol pe^^ollp sl snalos eq] 'puaq
seau) lno{ 11 'uotlle snelos sazlullulLL
pue snrLueurotlseS eql uo UoJJa
snro+ ol sd;eq qtrqnn 'sntuuaulo;1se8
aql seLlrlells lq8terls pe)lol seau)
rno{ Surdaa; '1q8tel1s )leq Pu€
#rls saau>l lno{ daa;; :uorllsod {Pog
suoglqsod 1oo3
'peeL{ (lelalel) ralno aq1 s1a3;e1
(q) $ue$ MolrPu P sPereqM'PPey
(l€tpaLu) reuul eql ezlseqoure ol spuel
(e) etue1s eplm V 'elf,snL! snluuaurorlse8
aloqm aq1 sla8lel Pede qiPrnn-drq
laart rno{ Sutuotltso6 :8u1reds 1oo3
'p?e\j
(lprelpl) relno aql sla8rel (r) pleMul saol
noA Sutlutod seanqm'Peaq (PPaw)
rauul eql sezseqdwa (q) Venlno saol
rnor{ Surlutod'elfsnLu sntulaurollsu8
eloq^ aq1 sla8rel e) peeqe lq8rerls
saol lnor{ 3ur1uro4 :uotllsod 1oo1
sntrOJ 3!t&JCIl?uv
'snelos :fuepuore5
'snrueulollseg :(rtiu t I6
peAleeul salf s'
 Donkey Calf Raise Muscle
Primar
Secon<

Anaton
Foot p<
stra
gast
out
nea(
(c) t
Foot sp
apal
MUS
inne
stan
Body pr
and
your
gastr
allor,r
rnov(
Range o
of mr
bottc
Resistan
your
so thz
resrst;

Machine
Execution machir
rower
1' Place your toes on a brock, rean
forward whire supporting your torso
l

the bench, and lower your heels as tar on

as possible.

' E!r*f"y;;fht bv raisins vour heets up as hish as you can, keeping your
3. Slowly lower your heels down
to the start position.

754
9Sl
rno{ Surd;
uo osro+
'>lrPq raMol
aleqM eulqleLlr
rno{ ssorru Surlsel ped e q8norlll panlusuerl sllq8tam aql
e Fursn eltqM esDraxa stqtr uulopad uel no^ :eslP.l llPf,
Ialuop eulqlew
'aluPlslsal
saprnotd lq8rann {poq leq ro slq.}eq} os
'uotlellsnlll aql ul uMoqs se 'sdtq rno{
olpperls rauped Sututell P aAPH :eluelslsau
'do1 aq11e azaanbs lln+ PUP Luopoq
suolllsod &oCIi aLll lP qllarls lln+ e ro] tulP 'uolloLu +o
a8uB., eql azlulxeLu oI :uolloru 1o aSueg
'lueueAou
eqt ol elnqllluo) 01 snalos aql sMoll€
'snluaulorlsu8
saeu) eL1} le puaq 1q8r1s V
,q1 t1"iot' sdlaq 1q31er1s {11n; saaul rno'{
Surdaa; lool+ aql ol lallPlPd osrol puP
{pog
lq8rells aurds rno,{ daal :uotllsod
'peeq (lelelel) lalno aq1 sla8lul aluels
Molleu e searaqM'pPeq (lPlpeu) rauul
'allsnul
aql sazrseqdue eru'els eplM V
,nir.rrorlse8 aloq,rn aq1 sla8lel Yede
qlplM-dlL.l laal rno,{ Suruorlrso6 :3u1luds 1oo1
'peaq (leral'el) ralno aq1 sla8rel (r)
prpMut saol lno{ Surlurod sPeleqM 'peeq
(lerpaLU) rauul aql saztseqdua (q) Vo
saof inor{ 3ur1uro6
'allsnu sntruaulollse8
eloqm aql sla8rel e) peeqe lq8rerls
saol rnor{ 3ur1uro6 :uolltsod 1oo1
snsoi 3!ttrolPUY
'snalos :ftePuora5
'sntLriaufollsug :fueu tl 3
pa^lo.flul salf,sn '',*
 Machine Calf Raise
Anaton
FINISH Foot pc
(a) t'
mu5(
Gastrocnemius: emp
Medial head poin
Lateral oute
Foot sp;
Ti hip-v
Fibula gastr
empt
wner
outer
Body po
exerc
Achilles tendon leg ca
move
Keepir
isolate
the kn
to the
Range of
of mot
botton
Execution Resistance
1. Place the balls of your feet the foo
on the edge of the footplate (such
press machine), and lower as on a leg 90 degr
the weighi as far;
2' Push the weight up as far as you ili;; describr
can, contracting your carf muscres.
3. Slowly lower the weight down
to tne start position.
Muscfes fnvolved
Primary: Castrocnemrus. Caff-sfed m
raises.
Secondary: Soleus.

r55
 'saslel
palees Luro+rad ot relllouP sl slq-L :eulqf,Pu Pals-llP)
llpl 8el-lq8rerls
^PM
'sa
ll
'lalllPa paqll]sep Pat p rn <
's8al lno{ o1 saarFap 95
esrer +lpf {a1uop aq} ol lPllulls sl aslllaxa srql 'a1e1d1oo1 aq1
plaq ere seau>l aql aluls
lp lueq sr osrol .q1 p'r" lqSrerls uo :aluelslseu
qSnoiql pailtLusuerl st etuPlstsar 'eutqleLu ssard 3a1 eql
'do1 aq11e azaanbs lln+ PUP tuonoq
aql lE qllerls lln]|. e lo+ I'rrlP 'uolloLu +o
a8uel aq] ezlulxuLu of :uollotu ;o a8ueg
'lueua^ou eql o1
suolnlsod 1oo3
elnqllluol ol snelos aql sA oll€ saeu>l aql
lp 'pueq lllslls V 'snluaulollse8 aq1 alelosl
sdlaq lq8rerls ,{11n1 saaul rno{ Surdea;
'el)uP alll lP {1enrsnl:xe slnflo lueua^ou
leql os #lls seaul lno{ dae; aslPr }l'el
;al
-1qFrer1s peluas B pallPr eq plnos aslllaxa
srtll 'sulel lelluetlleulolq ul :uo;1lsod {pog
'pPeq (lpralul) relno
aq1sla8lel aluels MollPu P seelallan
'pPal.l (lPlpau) lauul aql sezlseqoula
efuels eplm V 'ellsnul sntuuaurollse8
aloqm aq1 sla8rel pede q1p1nn-.01q
'1aart
rnor{ Sutuotltso6 :Sutreds 1oo1
'snruaulollse8 aq1+o peeq (lelelel) lelno
aq11a8le1 ol Q) Vewul saol rno'{ lurod
lo 'p'eaq (lerpaLu) leuul aql azlsPqoula
ol G) [o saol .rno{ lulod 'el]snul
sntueu)orlsu8 a;oqnn aql la8r€t of (P)
peaqe lq8rel+s saol lno{ 1uro6 :uollrsod 1oo3
5n3SJ 3!tuoleuv
 Seated Calf Raise Muscler
Primary
Secondi

Anatom
Foot po
anea
Poinl
the ir
inwa
muSc
Foot sp;
apart
wide
nead
outer
Body po
your
the se
emph
gastr(
Range ol
of mo
bottor

Seated b;
j
are on
i

Execution
1. Placethe balls of your feet on the platform, place the pads across your
lower thighs, and lower your heels as far as possible.
2. Lift the weight by raising your heels up as high as you can.
3. Slowly lower your heels down to the start position.

158
69I
'sa
I
'sqBlLil ramol rno^ ssolle slser Ilaqreq P puP )rolq P uo arP
Seol.q]ueqPuopalPesa||LIMas|]lexaeqlullo+lad:es|Pl}|Pf,|leqlpqpalPas
a^, ,,^
acl -Y uv
suoltrgsod loog 'do1 aq1le ezaan0s lln+ Pue Luoiloq
aql lP qllalls lln+ P ro]|" LlrlP 'uolloLu ,o
a8upr eql ezrutxPul 01 :uollotu ;o e8uug
'sn ruraurorlse8
eLll pue snalos eql L.lloq uo slsPqoue
sare;d eau>l luaq aql 'uolllsoo pelPes aql
u1 sq8rql aql uo qFrq oo11ou 'saaul lno{
e^oqp lsnf ped aql uotlrsod :uo;1lsod {pog
_ropuel soll q
'pPeq (lPrelPl) relno
aq1 sla8rel otupls Molleu P sealaqm 'peeq
(lprpeLt-r) rauut aql sazls'eqdue eluels eplM
V 'ellsnu ]lpr aloL.lm aq1 sla8lul yede
qlplM-dlq laal rno{ Sutuorltso6 :8u;reds 1oo1
'allsn ul
aql +o uotpas lelno eL.ll sla8lel Q) VeMul
saol rno{ Surlurod sPejaL{M '}lel lauul eql
saztseqduua (q) no seol rno{ 3ur1uto6
'alrsnu-r +ler eloqM aql sla8lel e) peeqe
lq8rerls saol rno{ 3ur1uro6 :uorllsod 1oo1
sn3oj 3!N,.tI@leUV \N
'sn I uleulorlseg :{'ruPuora5
\
'snalos :{.tutut.t6
pa^lo^l'll sel3snw
 'lsaqr aql PrPMo+ PreMdn sr^led
eql ++ll qtlqM 'sqe ramol aql ro 'stn;ad aq1
prPMol uMop eSPl qu aq1 ^q 11nd qllqM 'sqP
88T " "'la^ollnd llaqqun0
reddn eql lno palrrel sl uolloLU aql s8a1
98T''''puaq aprs llaqquno plPMro+ osrol aql Surpuaq 'lunrl
eq+ prPMol^q
,8I '" q)uru) anbllqo alqe] eqi +o uolxel+ esnel sellsnur snllar eql
z8I" ""'q)uru)anbllqo 'aruelBadde,,1f,'ed-xts,, eq+ Jo+ alqlsuoosel
08T """"dn-ltsbunstnl erP sellsnul eq+ u! suolsl^lp "ellsPl
'PqlP Paull
sanhggqg oq+ sP uMou>l 'sqE eq+ +o elpplLu aq+ uMop
gLI"""'LpunDasla^au uorlPlJPLuep lPrluel eql su-lro+ lPq}Plrse+ +o
gfi" ""dn-aauY qleeqs P ul peselua erP (apls qlPe uo euo)
VLI "' ' ' 'aslel 5a1 Sutbueg sallsnu slull.uopqP snllel oMl eqf 'euoq
ZLI' "''''aslPl 5a1 autPul rrqnd aq] uo qlelle o1 pleMuMop {;;ertpan
5ls?.,!c$epqv lamsl sassPd puP unulels puP a8el qlt aq+ +o
"lpuru)aulqlPhl urFrPL! reMol aq+ uor,t saslre ellsnu slql
0II''' " '(,,SQP,, eq] sP uMou) osle) slultilopq€ sn+le'
'q:uru:adog
89I " 'ellsnul euo eqf
""'q)uruJ aq+ +o slslsuol llPM +uol+
9gI " '{11uara;rtt q
"" "dn{ls P suol+lu n+ ql! ^'
;9I aletedas oMl
sleu!{r:epqY .laddg'tr +o qrea 'sfed lluloleue
o+ur pepr^rp aq uPl llEM lPurr'uopqe aqII
ri
#
r62 BODYBUILDING ANATOMY

The side wall consists of three layers of muscles. The external oblique
Anator
is the outer visible layer that passes obliquely downward from the rib
cage to the pelvic bone. The middle layer is the internal oblique that
passes obliquely upward from the pelvic bone to the ribs. Internal
oblique lies under external oblique, and the fibers of the two muscles
pass at right angles to one another. The innermost layer is the trans-
versus abdominis, which lies horizontally across the abdominal wall.
Contraction of the oblique muscles on one side causes the torso to
bend sideways. Contraction of the obliques simultaneously on both aiosl
sides assists the rectus muscle in flexing the trunk and also splints the
abdominal wall whenever a weight is lifted. Note that only the outer
external oblique is visible.
Transversus
The serratus anterior muscle forms part of the side wall of the chest. abdominis
This muscle arises from the scapula behind and passes forward around
the chest wall to attach to the upper eight ribs. The serrated edge of
llium/
this muscle emerges from beneath the outer margin of the pectoralis
muscle, sending fingerlike projections into the external oblique. The
serratus anterior pulls (or protracts) the scapulaforward, stabilizing the
scapula against the chest wall. The serratus anterior provides an essential
accessory function whenever the pectoralis major and latissimus dorsi
muscles contract. lt can also be targeted during exercises that work the
oblique muscles.
An effective abdominal workout should include exercises that target
all areas of your midsection. For your upper abs select a crunch or sit-
up. For your lower abs choose from leg raises, knee-ups, or reverse
crunches. To complete your workout, target the side wall with a twisting
maneuver, oblique crunch, or side bend.
 anorlqo
leururopqe
\eure\xf
eqle eou!-'l
srurulopqe 3ur1srnn1 e
snlceu esJaAeJ J
-+rs Jo tll
#j:'-'
{1:1:--::.
+a8rEi +eq
*,'::
eql )roM:
rsrop snL!
lerJuessa
eql Surzrll
eql 'anbl
srlerollod
+o aSpa p
punorP p.l
'lseqr aql
relno eq+
't
eql qurld
_,. 7 ';:
r*' _.;. _? ;
qloq uo
's,
'..',
'\ €- ., ol oslol
:,i;--' >-:- {
' ;'/ : "=-, 'll'eM
i;-.-.. lPurL
"''' :.:}.=1' -suPrl eLl]
a-' ' i -tr i;*- 't, ;,: sellsnLU o
f--43('*- lPurelul '
+eql enorl(
qu aql Lr]
llenA leuluopqv aql to r{tuoleuy anbr;qo ge
I

Sit-up Anat<
Han,
c
v
tl
External oblique Foot
Bodl
Ranl
Rectus abdominis
p
Rectus femoris b

fr
1
I Traje
dr
: START
Resis

@.: --.-::t ;e
Execution
1. Hook your feet under the pad and sit on the decline bench with your torso
upright.
2. Lower your torso backward until it is almost parallel to the floor.
3. Return to the upright position by bending at the waist.
{Muscles Involved
Primary: Rectus abdominis. Additic
Trv isti n
Secondary: Quadriceps, hip flexors.

164
99r
0BL e8pd uo estf,lexe slql +o uolldlrlsep eas :dn-lls Sullsltvtl
:uolluuP^ lPuolllpPV
OSlOl lnO,i
)ool] el{l uo pe;nlas laart rnol pue lueq
seau) rno{ qlrnnlool} eql uo pa}ees altqm esllraxa slql uulopad uel no1
dn-US roold
'lseql ;no,{ uo a1e;d lq8ram
: Surploq ro a13ue tadaals e le Llluaq aq1 3ur11t1 {q aruelstsar ppv :af,uPlslsau IHVIS
'+lnrlJltp
oroLu aspraxa eql saleul a13ue radaals P l,€ qluaq aq13ur11r1:rfio1refel1
.)Jeq remol aL.ll uo pare;d sl ssells 'sleUlt!opqe aql uol+
pasealel sl uolsuel ueqM esnPleq 'je+ ool IrPq uPellou o6 'unnop '{enn
3-r +o s:apenb-aalqllnoqP'lool+ eql o1 ;a;1ered lsol'.trlP slll lllun pl€M)lPq
: =.:: tno,{ raMol sqStqt aq1 Surqrnol lsoLulp uaLuopqe rno,{ q1r,rn ',uotltsod
3ur11rs elll ul 1q3udn {11errpan eq plnoqs oslol lno^ :uollotu 1o aSueg
)lpq raMol aql uo sserls alnpar ol saeu>lrno{ puag :uol11sod '{pog
_:cdns alqereduuot.ro ped lellor p lepun 1aa; tno{ elnles :uo;11sod 1oo3
'sssearlul eluelslsel a^llPlal eql
:..- .-:,i ot lsaqt rno,{ o} llEq leMol.rno,{ uoll uo11;sod grqs spueq lno'{
!; :=-:- ,ro,{ purqaq Lueql llollelullo'lseql lnoA rto luol} ul LUaLll ssoll
>::r.:','c .,no,{ puiqaq laqlaSolspuPq rno{ ploq {eur no1 :uorltsod pueg
snloJ 3!tuolPuv
 Crunch Foot
eie

Body
IOI
t:.i:€@ fei

Rectus femoris

Rectus abdominis

Serratusanterior Externaloblique
Range
shot
Execution
conl
1. Lie flat on the floor, hips bent at 90 degrees, with hands behind your head. to tl
2. Raise your shoulders off the floor, crunching your chest forward, keeping Resista
your lower back in contact with the floor. behi
3. Lower your shoulders back to the start position.
Muscles lnvolved
Primary: Rectus abdominis (upper). Reverse
Secondary: Obliques. Oblique

Anatomic Focus
Hand position: You may position your hands at your sides or across your
chest, or you may interlock them behind your head. As your hands
shift position from your sides to your chest to your head, the resistance
increases.

166
 eSuelsrsi
spu
lnor{ s
'egl e?ed uo astllaxa slql +o uolldlllsap ees :qf,unrl anbllqg
'g1y a?ed uo eslllexe slql ,to uotldtlrsap eas :qlunll es,e^au
,=.:rj..;=:i=:l:.,*
qrueq e uo s8al lno{ Surlena;a ,{q lo peaq lno{ putqaq
Surdae>1 '
spueq rnor{ Sulru;d ,(q filnrlJ,rp 1o ae;8ap aql esPellul uPl no^ :ef,uulslsau
'sdlq '0n-lls eql ol peaq rno{
pue $tPA eql lP slnllo lueulenour aql eleqm
'sdrq aql lP uollour ou sl eraql puP 'lool+ eql qllM lleluol
lsprluoJ ur sr srqf
u|su|P|.!el)]pqlaMollno^]oo|}eqlJJoseq]u|Me+ees|lslep|noqs
tnor{ pue,au'dstaddn erll ul slntfo uotloLg qlunlf aqf :uollotu;o eSueg
papoddns s6al
srurujc
lrl
st
's)lonnq lno{ o1 asoll lool} aql uo pauolllsoo aq uPl }ee}
'oeoT

/
l,};
-^ : : .c 'Wuaq leu e ]o do1 uo payoddns aq ,{etu s8al nttol )no|
- :
- -'- ra:r8ap 95 p a13ue uP le lueq eq plnoqs sq8lql lno1 :uolllsod r{pog
:=-='; = s:: ,'o,{ qlrnt pesperf,ur sr afuplsrseu 'qluaq e uo ulal.ll alenele
- :,- - "' : .^r' l- asoll Jool+
eql uo lea+ tnor{ are;d {eu no1 :uo;1;sod 1oo1
 Rope Crunch Anato
,$? Hand
If' .:
mi
t/
r41 yo
=.-1 START of
.: of
Serratus anterior hi€
tht
Body
pel
+^-
td.L

fro
External oblique
oel
pre

Range
shc
upr
par
Trajecl
yoL
AW
will
ran
LIU

Resisti
Rectus abdominis
adjr

Machir
you
Execution
1. Kneel on the floor beneath a high pulley, and grab the rope attachment
with both hands behind your head.
2. Crunch the weight downward, curling your torso and bending at the waist.
3. Return to the start position.
Muscles Involved
Primary: Rectus abdominis.
Secondary: Obliques, serratus anterior.

168
 'lsreM eql
luar!q
'esr)raxe eql ullolad ol puels lo lts no^ ellqm papoddns sr peq rno{
ereqm 'qf,unrl ador eq1 alerr;dat sautqlPul ,to ,{larren V :qlunll adol autqru6l
')lels lq8ram eql Sutlsn[pP
,{q ecuelstsal
lellv raluelslseg
'L{3u nll
no{ uaqm uotloul ;o e8uer
ralear8 p uor+ ]geuaq lltM
no{ 'Ia;;nd aq1 uor; {ennu
aluPlstp uoqs P ,t;aslno{
uorlrsod no{ 11 :Lropa[et1
roolj eql qllM lellPlPo
lsor"ulP o1 uorlrsod lq8udn
eql LUol+ e^oul plnoqs
oslol rno1 :uotlotu ;o eSuug
'aruala;ald
puostad uo Swpuadap
'>lfels lq8ram eql Luor,
Aettrc so premol Surre;
elrqM esDraxe srql uro#ao
: {eu no1 :uo;1;sod ,(pog
'r{11nrg1p eq1 raleat8 aq1
4 'pleq erP spuptl rno{ req8rq
",=', t
eqf 'lsaqr raddn rno{ 1o
luol] ul lo 'ppeq lnor{ ,to
Aa11nd Fu;re3 eprs ralllle uo 'peeq rno{
a^oqu ador aq1 ploq {euu
spueq rno1 :uolllsod puul-1
snf,oJ tr!l,uolEuv
 Ulachine Crunch Anator
Hand
ato
Foot p

pa(
Body I

otl"
Range
par
Resist
nol
Serratus anterior
var
Rectus abdominis

External oblique

t,
I

I on'
I resrsr

t't
I cnes

l I

i|i\
\i\
ll I
I

\, t*
I

-_s-
1-;"*" I

Execution
1. Sit in the seat, grasp the handles, and place yourfeet underthe ankle pads.
2. Crunch down, curling your torso toward your knees.
3. Return to the upright Position.
Muscles Involved
Primary: Rectus abdominis.
Secondary: Obliques, serratus anterior.

't70
tlr
'spPd el)uP
'pPd lseql
e +o {q paptnold sl aluelslsal
^PM
aql'seulllferrj lPull.Jopqe auos uo
ped lsaq] ql!/n
qlunrJ au!q)e!{ sUoLu
on
stutu
'efuPlslsel aq1 fuen lo
o] )rpls lq8rann aql lsntpy 'ped paql B Sutnou ro salpuetl o1 uo Surploq
{q iqfirarrn aq+ anoul no('u8sap s,aufqf?Ll; aql uo Swpuadaq;eJuelslsau
lool+ eql qlrnn ;aJ;ered
:sou,.lle ol uotltsoo lqfirrdn aql uol' enou; plnoqs oslol lno1 :uollotu lo eSueg
'ped lsaqc e er^ pa+lusuul sr a)uelesu sauq)ew )aq1o
-r 3 -,',\ 'afuplsrser eprnord selpupq eql saurqleu auos uO :uorlrsod {pog
'u8rsap s,aurqreu eql uo Surpuadap 'sped
= '-. ..)rn pa)ooq io rooll aLlt uo pauorlrsod aq {eu }eel :uorlrsod loog
ro'peaq rno/{ aprsSuo;e
::c rsaql aql uo lsar ,{;duurs spuPr.lrnor{
:= :-:, :-.: s3-Eq tno,{'uSrsap s,autqf,etu eql uo Surpuadaq :uorlrsod puu11
snf,o{ f,!ruo}Euv
 lncline Leg Raise Anato
Rectus abdominis Hand
External oblioue
Serratus anterior Foot
Rectus femoris
Body
yc
co
Rang,
kn

flo
Trajec
of
Resisl
or

Execution
1. Lie supine on an inclined abdominal bench with your legs down.
2. Raise your legs at the hips and pull your thighs toward your chest, keeping
your knees slightly bent.
3. Slowly lower your legs back down to the start position.

Muscles Involved
Primary: Rectus abdominis (lower).
Secondary: Obliques, hip flexors (iliopsoas, rectus femoris).
L-.
Surdeal '1s
'efuelsrser peppe
ro+ laej rnoA uaal laq llaqqLUnp e Surp;oq peuroljeo eq uPr esrfrexe srqf
lq6!a/n qilm aslEu 6al aulpul
:'.,:':
'.::
::,: ].:'ii,tjr,, ;:'.l:. ..
IUVIS
..<*---
'aluplsrsar asuerlut ol qluaq eql Sutstel {q aur;rur eql eseel)ut jo
'aluelsrser elnper ol qluaq aql Suuamo; {q aur;tut aql esPel)aq :eluelslseu
-j-'\'
'{11nlgtp
reprpr..l asrrrexa eql seleLu e;3ue;adaals e le qrueq aq1 3ur;1r1 1o
aer8ap eql slre#e lool+ aql qltM se)eul qrueq aql leql a;8ue aqt :fto1refe4
lool+
aq] qrnol ol leej rno,{ mo;;e lo uMoP ,iean aq1 ||e s8a; lno{ ramo; lou op
'sqp alll uo uorsuel daal o1 '+seqr lnor{ premol a;qrssod se q8rq se saau)
,no,{ asrpr'dn {enn aql uo uorllpl}uol allsnul ozttlltxeL! of :uollotu;o aSuug
'sleululopqe laMol eql u! uolllPrluol :-t?-j
:z i|xpLu o1 ,{11q3r|s Llluaq eql #o srn;ad rno,{ ull ',dn sSallnor{ astpl no{ =-\L
d,-';-\-=
)r,'
!; -l..raQ aq] Llll^^ lJeluol ul ulPual plnoqs oslol laddn lno^ :uolllsod {pog
luaq {l1q8rls seeul 'laq1e3o11aa1lno,{ daay :uolllsod 1oo1 HSINII
'peaq rno,{ a^oqP salpueq lo qlueq
;,-:- :s:,l3,iq osrol tnor{ eztltqels o} uotllun} spupq lnoA:uolllsod pueg
snloJ f,rruoluuv
 Hanging Leg Raise Musr
Prir
Sec,

Anatr
Har
t
e

Foo
Bod
Ran
€
External oblioue
l'--a
r
"
Trajr
Serratus anlerior/
-"-t't-; .l
Rectus abdominis I
Resi
n

Rectus femoris

Execution
1, Hang from a chin-up bar using your hands, or place your elbows in a pair
of ab slings (these attach to the bar to support your body weight); your
legs hang down.
,2. Lift both knees, together and slightly bent, toward your chest.
3. Slowly lower your legs back down to the start position without swinging.

174
ctr
'SurFurms
rno{ 1i1q
rted e ur s,,
'Sur8utms uol,t oslol PUP
sSel aql sluanatd uolsla^ slqf
'sped uo lser sA oqle lno{ Pue
lsej)rPq e lsute8e PaPoddns sr
lreq lnor{ 'snluledde slql uO
aslEu 6a-l lP)lua^
'seuoleq eslllaxe aql lelsPa eql 'seeu>l 'rno'( puaq no'{ alouu
aq1 '1q8ret1s s8a; rno,{ daal o1 ,{l1 no{ }l leplPq sl eslrlaxe aqf :elu€lslseu
'slPultllopqe leMol aql u!
uot]lprluol aztutxpt! o1 srnlad lno{ gr; 'dn s8a; lno{ astBl no^ sy :rtolra[e4
'sqP eql uo uolsuel ulPlulPl'u
'UoJJe
o1 luaq ,{11q8r1s seau) lno,{ dael 'uMop s8al lno{ reMol no'{ sy
l?lntsnul aztLUtxpLu ol alqrssod su qSlq sp seeul lnor{ esteg :uollotu;o aSuex
lool+ eql ol lelnflpuedred ';ertpan Sueq plnoqs oslol lno1 :uo;11sod {pog
luaq {;lq8rls saaul 'taq1a3o1 laart lno'{ daa;1 :uorllsod 1oo3
'e)l^ap 3ur;s qe aql e)!l 'saneals ule
-.:..^:nrpoddns ,{;anrleulellv '1q3rel1s sLulB;no{ qlrm Sueq
,to tred e asn
: .2c dn-urqr aq1'uo du8 pueqla^o LllplM-laplnoqs P e)Pf :uol1;sod pueg
-=-
snlol f,lruopuv
'(sl.loLirelsnpal'seosdotlt)sroxel+drq'sanbr;q9:Lrepuore5
'sruruopqP sn]lau :Lreu1t4
pe^lo^ul seltrsnw
 Knee-Up Fxec
1.5
t
2.F
3. 1

Rectus abdominis
Musr
Prin
5ec
External oblique
Anat
Har
Foc
Rectus femoris Boc

Rar

i
a

)
I
(

I
r

Traj,
t
I
r
Resi
0
A
LLI
'afuPlslsel ppe ol sal>lue
rno^ uaeMleq lleqqurnp
llPurs P ploH :af,uelslseu
'uorloru
]o eSupr aql eseallul ol
\
no^ sMolle llPq oslol
jno^ Surueel :/toltale4
'sellsnul
eLll uo uotsual daal o1
rool+ aql qllM llPluol
e>leur slaeq rno{ ato;aq
dols 'unnop s8a; tno{
raMol no,{ sy'ueuopqP
rno,{ qrnol lsol.lrlP sq8lql
rnor{1r1un dn saaul lnor{
asrPu :uorlour ;o aSuug
'qrueq aq1 qlrm a13ue
aarSap-6g ol -gv p salpul osrol lno{ lpql os {11q3r1s )lPq uPel :uollrsod {pog
'1uaq ,{l1q8rls seeu) pue laq1a3o1 laart lnor{ daa; :uolltsod 1oo3
'poddns to,t sdrq ;no{ pulqaq qruaq eq1 dselg :uorlrsod pueg
sntrol l!l,uol"uv enbr;qo 1
'(suoLue+ snpel 'seosdot;t) sloxal+ drq 'sanbr;qg :Lrupuora5
'slul L.uopqe
snllau :rtuu ;.t4
PeAlo^ul sellsnw
'g
,3o ,L aql qrnol lsoullP slaaq lno{ lllun umop lceq s8e; lno{ lannol
'7
,;-:a3o1 s8a; rno{ Surdaal 'lseql lno{ premol dn saaul rno{ asteX
'no{ Purqaq qluaq aq1 du8 PUe 'lueq
;:-.' s s;aul qlrM uMop Sur8ueq s8a; 'qruaq lell € jo a8pa aq1 uo lls 'L
uollnlaxf
 Reverse Crunch Anatc
Ha

For

Bo,

Rar

Rectus femoris

Hip
the
fhio
-"'D

Execution
1. Lie on a flat bench, position your feet so you have a 9O-degree bend at
your knees and hips, and grasp the bench behind your head for support.
2. Lift your pelvis off the bench until your feet point to the ceiling.
3. Lower your legs back to the start position.
Muscles Involved
Primary: Rectus abdominis.
Secondary: Obliques, hip flexors (iliopsoas, rectus femoris).
5lr
',()l '1lodc
i,a lP PL
q
'*
'sqBtqt
ramol tno{ ssolfp deils e }o ulio} aL.ll u! eluelslsal qllM Lllunll aslenar aql
o1 no{ A ollP seulLllPLU roxel} dlH
+o uotlpg'en este; 3a1 autdns e uulo;rad
enbl
aulqtehl roxaH dlH stutLLlr
'3ur1rac alll ol
lurod seol tno,{ ;r1un s8al tnor{ Sutstpl
-: -;r 3,11 JJo dn srnlad rno,{ gr1 ol sqP le^ ol tno'{ pelluo) :uollotu ;o aSueg
qrueq aql Llllm peluof, ut oslol taddn rno{ daay :uorlrsod {pog
'raq1a3o1 s8a; pue 1aa; rno{ daay 'sdrq pue saau)
-: r -: :-;c :ar8ap-06 P aneq no,( leql os qrueq eql o1 1a;lered s8alra,rno;
.-:; :-? ?l ]lo^ eq plnoqs sq8lql lno,{'uotltsod puls eql ul :uo;1;sod 1oo1
'poddns
.:- -.-3: 3-t dserS pue peaq tno{ pulqeq spuPtl lno{1n6 :uol1;sod pueg
sntroJ tr!tuo}?uv
 Twisting Sit-Up Anatr
Han
Fool
S

Bod
Ran,

Trajr
Resi
h

[-
I

I sit
l'i I u,
tvo
i;q
I sto

Ilootl'
un'
I I

Execution I

1. Sit on the decline bench, hook your feet under the pad, lean back, and
i
position your hands behind your head.
I

2. As you sit up, twist your torso, directing your right elbow toward your left
knee. I

3. Lower back down to the start; during the next repetition direct your left I

elbow toward your right knee. I

Muscles Involved I

Primary: Rectus abdominis, obliques.

Secondary: Serratus anterior, hip flexors.
r8t
uel.rr
]]el Jno
PUE
'Pslan afl^ puP
'lfPrluof sellsnur enbllqo
lq8u eql lea+'lq8u eql
ol lslMl no^ ueqM 'apls
ol aprs Luol+ laddn
'1rau tnor{
rno{ 1stanl^Poq
pulqaq )lllstlroolq e
Surp;oq alrqM qlueq lPl+ e
;o a8pa eql uo lq8udn 1t5
ls!/uu )pllstuoorg
zF-
(
\.!
IHVIS i
'peaq tno,{ pulqaq alep lq?nn ilews e ?wp1oq
t"\
lo autltutradaals P le qlueq aql Sulllll {q aruelstsel aspellul :af,upls!sa1 E enbt
a:
Sulllll :Lrolre[ut1 :a:.
)ap.l?q astrlaxe aql se)€tll a13ue ladaals P 1P qruaq aql rouolue snl
')l€q laMol eql uo parPld sl ssells alou pue sellsnul
'uA op APA
:- *opq? 3ql LuoriL pas'ealel sl uolsuel'lE+ ool >peq uPal no^ +l
.-: jo stepenb-aetq+noqe toou eqJ o7 p1prcd JsowP l1un PeM4)eq
3s.rol .lno{ ]eMol 'aeul ellsoddo aq1 Surqrnol lsoule euo qllM
^Aoqla
_: - scc do1 aq1 urlqSrrdn ,{1lerr1an eq plnoqs oslol lno^ :uollotu 1o eSuex
>l:c,3^\ol eLll uo ssells alnpal ollueq eq plnoqs seeu):uorllsod Ipog
'poddns
] .2,=-:*cl .to ped la;1ol P lepun pelnles eq lsntu laa] lno^ :uol11sod 1oo1
'peaq lno{ pulqeq spueLl lno{ uotltso6 :uollrsod pueg
sntrol l!tuoleuv
 Oblique Crunch Body
SW

External oblioue ex(

Serra Range
Rectus abdominis flo

Use an
and lez
your u

Execution
1. Lieon your leftside, knees benttogether, right hand behind your head.
2. Slowly lift your upper body by contracting your right-side obliques.
3. Lower your torso back down.

Muscles Involved
Primary: Obliques, rectus abdominis.
Secondary: Serratus anterior.

Anatomic Focus
Hand position: Place your upper-side hand behind your head and rest the
other hand over your knee for balance. Do not pull your neck up with your
hand.
Foot position: Position your feet so that you have almost a 9O-degree bend at
your knees and hips. Keep your legs together.
Additi
Machi
cru ncl'

182
 'aulll e le apls euo 8ul>llo^^ ',aulqleul Lllunll
p aql ul {lanbr;qo Surprs eltqM str{l Llllo,led :qlunlf, anbllqo aulqlew
+o leas
:uorlPue^ lPuolllPPV
lP pueq 3
rno{ qlran
aql +
'S
'pPeL{
.pre,vrdn os.rol lno{ qfunll pup 'ppeq tno,{ putqaq pueq }soLllraddn lno,{
are;6 '{guo pollnq auo uo Surlsal 'lPes eql olur s{ennepls llpq ueal pue
Luro;1e;d poddns aql uo laart tno{ ernfas 'lt'eql lPurt!opqP aulllul uP esn
qrunl] anbllqo aulpul
rool+
;-- *:,- prenndn saalSap gV ol Ot saqlunll osrol jno1 :uollotu ;o a8ueg
)ool,t aql uo pareld lPu aslllexa pauolqsnl P uo ssls;exe
; -- *,:-ac sanbrlqo Uel eql )lom ol aprs lq8u lno{ uo all ol qlllms
-:,'- =-: sanotlqo lqFrr aql lloM ol apls Ualrno{ uo ell :uolllsod {pog
 Cable Oblique Crunch Mus
Prir
Ser

Anat
Ha

For

Bor

Rar

Re:

I
| 'r",
I srac
| :ou
I orre
13n

Serratus anterior
I Add
I *oP
External oblique |
I foP'
(as(
|
I witf'
I the
I th'

l"'
Execution I

1. Crab a D-handle attached to the high pulley of a cable machine.

2. Crunch downward, directing your elbow toward the opposite knee.
3. Slowly return to the start position. L
784
98r
I
'sdn-1rs 3ur1srm1 Suunp
pesn leql ol rPllLuls sl uolloul aql
'senb|qo eql >lolA ol rcqlo aql
ueql puP epls auo ol lsl^ l P qllnn
qrunrr '(g9S a8ed uo PeqlllsaP sP)
spuPq Llloq qllM lueurqlPilP aoor enorlqo
aql Surpgog :qf,unll enbl;qo edog
:uollPllP^ lPuo!llpPV rouolu
'dtq aW ol Moqla lno,i SutllaltP
'plPMuMOp qlunll puP'puPq
aprsreeu rno,{ qlrnn {a11nd q31q e o1
peqreilP elPUeq-C aq1 qer8 ')lPls
lq8renn aql of s,{eanaPts PUPIS
qrunr) alqPf anbllqo 6u;pue15
4ceqs qq?rcM aql?u4sn[pe Iq
atue7ssil re]lv :$ueplsay
loolj aql qlran ;a1lered
lsol!lp o1 uotltsod lq8udn eql LuoJ, anou plnoqs oslol JnoA :uollotu 4o a8ueg
'aruale,rald leuostad uo Surpuadep '>lfels lq8rann eql LUor+
,(p,ue ro pleMol3urie1 ellqM aslf,laxa slql uulopad no^:uorlrsod r{pog
u'l
'SutPts
,o'3ut1aau1'sutpuelsellqMaslslexeslqluuloyad'{euunol:uo;1lsod1oo1
'peeq
puep
,-ci apts8uolP ro a^oqP alpueq aql dselS plnoqs pueq lno1:uor1;sod
snf,ol tr!luolEuv
'slulLuopqP snllau :r{.rupuora5
'roualup snlulles'sanbr1qg :rfuuut116
pa^lo^ul self,snw
 Dumbbell Side Bend Muscl
Prima
Secor

Anator
Hand
pl;
Foot 1

Body
at tl

Serratus anterior Range

the
Rectus abdominis Trajec
fro
External oblioue
Resist
ov(

Execution
1. Stand upright while holding a dumbbell in your left hand and place your
right hand behind your head.
2. Bend your torso to the left side, lowering the dumbbell toward your knee
3. Straighten your torso upright, contracting the right oblique muscles.

186
[-
L8l
'eeu)
)noA
')luls lqSreM eql ol
uo-eprs puPts puP ,{a1;nd nnol
e ol paqlellP elpueq-c P esn
pua8 apls alqPS
,Qlnq rpadde lstem rnor{ e)eLU llrM sallsnur anbrlqo pado;anaplano
a8re-1 'astrrexe srql ro,t lleqqLunp {neaq e Sutsn ploAV :ef,uelslse1
')lEq ro luor+
aql o+ Suruea; lnoqltm s{emaprs ,{;lrarlp enou plnoqs osrol lnol :r{.ro1ra[er1
'aau1 tno{ Llltm le^el sauoleq lleqqLUnp aqt
r..rn ro saar8ap gy fiplewrxorddB pueq plnoqs oslollno1:uollotu;o a8uug
'PSraA eftA puP
>:-c qo Uel eql4om no{'apts lq8tt aql ol puaq no{ uar.l6 :uolllsod r{pog
'yede qlplM-dq pal no{ Lllt/ puels :uo111sod 7oo1
'peaq rnor{ pulqeq puPq reqlo aq1 areld
: -': 3 -.- - ? :o ur aprs rno{ {q qfual s,rlJP }P llaqqunp e ploH :uorlrsod puug
snao{ r\tllo\tuv
urnroqurnl snle.rpenb'srurtuopq€ snlla1 :{.repuora5
'iouelue snlellas'san btlqg :{.reur116
pa^lo^ul sellsnw
 Dunnbbell Pullover Anatc
Gripr

y(

Bodl
v
Rectus abdominis )t

External oblique Rang

A
Serratus anterior
Resi:

ol
is

\ **J'=,

L\fi
t+\
,_-Nl Latissimus dorsi
This is
.-.:,:>*"-.* variati

Execution
1. Lie with your upper back resting across a flat bench; hold a dumbbell
straight above your chest.
2. Lower the dumbbell down and backward until it reaches bench level, inhal-
ing deeply and stretching your rib cage.
3, Pull the weight back up to the vertical position, exhaling as you do so.
Muscles Involved
Primary: Serratus anterior, intercostals, latissimus dorsi.
Secondary: Pectorals, triceps.

188
68I
'os
-lPqur 'l
ll
'uollellPA
reqloup srrenollnd aurqlPw 'lleqleq B Sutsn aslrlexe eues aql sl slql
ra^ollnd lpqrEg
J-HVI!
'sestl;exe anbr;qo lsouu Sur.rnp pa)roM sl
)ot)elue snleiles eq+ esnpfaq uollfas slql ul papnput sl ll 'sa,lsnuJ anbt;qo
2u1 )o+ esr')exe ue Jou sl slql 'as:)exe stqq Suunp fun[q oJ qquauqt
s :urof iaplnoL.is aql esnpreq '1q3rann {neaq p esn lou oC :af,uplslseu
pa.raMol sr lq8rann eql sE a8ec qu rno,{ ut qtlel}s lln} p lo+ LurV
-- -
:;:.::- ue q8norql
ue us aqf .u\
'- _rl I l\JVs +v J)Y VollurY+ senou
)e/\vw lleYYwrry
llaqqLunp eYf :uotlotu ;o atuug
.{1f;fqe1S
- -- , -: - ;-- uo LUrLl ]ee+ rnor{ pue qrueq eql uo Surlsai lleq laddn lno{
--',' "iJ - 3,:1 o1 lal1ered pue llrls ureruaj plnoqs osrollno^:uorllsod Ipog
'sra8ug xepur puP sqLunql rno{
,',',' ,:- r :-- :-^o.rp adeqs puorxprp e 3ur>1eu 'pue euo 1e e1e;d lq8ram
=,- -: =: )- arl] lsureSe suuled rno{ Sulreld r{q llaqqunp eLll plog :d1t9
snf,oJ f,rruoPuv
EXERCISE INDEX
Biceps
Barbr
SHOULDERS
Dumt
Front Deltoid Rear Deltoid Conce

Barbell shoulderpress. . . . . . . . . .4 Bent-overdumbbell raise . . . . . .22 Cable

Dumbbell shoulderpress. . . . . . . .6 Bent-overcableraise ....24 Preac
Dumbbellfrontraise ......8 Reverse cable crossover . . . . . . .26 Machi
Barbellfrontraise. ... ...10 Machine reardeltoid fly . . . . . . .28 Triceps
Cablefrontraise. .......12 Rotator Cuff Tricep:
Side Deltoid Externalrotation .......30 Dip..
Dumbbell lateral raise. . . . . . . . .L4 lnternal rotation ...32
Cablelateralraise.. .....16 lnclinesideraise. .......34
Machinelateral raise.. ...18
Barbelluprightrow... ...2O Quadric
Leg ex
Barbeli
CH EST
Leg prr
Upper Chest Hack sr
Dumbbellfly 52
lnclinebarbellpress. ....40 Lunge
Machinefly... ...54
lncline dumbbell press . ... ... .42 Lower Chest
Hamstril
.. .. ..
lncline dumbbellfly . . . -44
Declinepress. ....56 Lying le
Low-pulleycablefly .....46 Decline dumbbellfly. . . . . . . . . .58
Standir
Stiff-le<
Middle Chest Cablecrossover . .......60
Barbellbenchpress . ....48 Chestdip ...62
Dumbbell bench press ........50
Upper A
BACK
Sit-up
Upper Back Barbell row .. ....80 Crunch
Barbell shrug. ....68 ..
Dumbbellrow .......82 Rope c
Dumbbellshrug. .......7O Machinerow.. ...84 Machin
Barbelluprightrow... ...72 Lower Baek Lower A
Seatedcablerow ... -...74 Incline
Lumbarextension. ......86
Middle Back Deadlift ....88 Hangin
Wide-grippulldown .....76 Cood morning lift .......90
Close-grippulldown .....78

190
 38I" "'ra^ollndllaqqunc ,tLI" " " aslPl 5a1 6utbue;1
98I ' ' puaq apls llaqqunc ZLI' ' astel 6a; autPul
" ,8I ' ' ' q)uru) anbllqo alqPl sl?ulluopqY rafnol
z8I' ' 'q)unD anbrlqo
oLT'' q)unD aulq)eN
08I " 'dn-]ts butlstml
"'q:uru:adog
sanb;1qg
89I"
ggI'' q)unl]
'q)uru) asla^au t7gT" " dn-llS
9LI' '
gLI' ' dn-aauY slPu!uopqy taddg
s-rvNlhrocsv
09T' ' Ulpeap 6at-#!ts
g71. " "" Un) ba1 6utpue15
gttl' ' ' 'Fn) Da; 6ut'{1
sEulrlsute;1
ttVI" " abun1
89I" ""'aslellle)Paleas ztrI" " "1enbs >peg
99T " " "aslel +le) aulq)et^l OtlT' ' ssald 5a1
""aslel;;e:{a1uo6 8€I" "lenbsllaqrPg
,gI"
ZgI" "' astel;1e:butPue15 9€I" "uotsualxa bal
sa^leJ sdargrpenI
t7E'''
SD31
zE"'
" " dtc 0€"'
zrr" ""umopqsndsda:u1
8Zl" " Fn)lauuleH 0IT"
9ZI ', " Un) llaqleq asla^au sdarlrl 8Z'"
,ZI''' "'Fmlsu/v\asla^au " Fn)aulq)PN 92"'
80I" vz'"
zzl' ' Fn) lsrln g0I" " un)laq)eard
surear(}l
vUT" "" Fn)alqel zz"'
0zr" "' ' " ')t)eQpr{ llaqqLunc z0T" "'Fn)uollerlua)uo)
8rT '' ' ssard q)uaq du6-asop 00I" Fn) llaqqLunc
9IT' ' ' ' ' ' ssard sdarul paleas 86"' "' Un) llaqre8
tTI' ' ' ' ' ' uorsualxa sdarul 6utf1 sdar;g
ShIUV
Kl0NtrsDulxil
!!!
€6I rolerlsnlll aql lnoqv
z6I roqlnv aq] lnoqv
06T xapul as!)raxf
l9I'' o' s-IvNlhlocgv 9 ufrdvH)
o
I€I " " " 'sJIlJur
o' o .. 5931
I ufrdvH)
s1drecxa 1or
o o''''''''' rol€rlsnflI :
€6' ShluY V lcfrdvHf cJqdurg :p
surlsrJqJ :J
eql lnoqlr.!\
99 " " o' o o .. .. y)va € uSrdvHf ',{qde.r3o:ar
ro uuo;: iur
L€,' o''''''''''IS3Hf Z UlIdVHf
r"""'suSqlnoHs I uf rdvHf
n a)P+ald
STNEINOf
 'lseql 3--
ssojfp SLIJP rno^ 3urp1o1 uaqM se-prPMul Luje aql selPloj puP +uol+ -
palPn]rs sr suPlndPlsqns '3ul)lqqlllq uaqM se-lno urP eql elPlol o1 ll:
pup purqeq palelol arP routu.t serel puP snl"euldsPj+ul 'lxPl e 3ur;req uaq
"'
sp-preMlno puP dn urB eql (spnpqe) seslPr puP lulof eql e^oqP sell s--
-purds"erdns eql 'LUre raddn eql +o euoq snreunLl eq+ oluo qlP]lP o] lu C
laplnoqs eql ssorle ssPd puP (epPlq replnoqs) elndPls aql LUol+ elPurS,:
sepsnLU rno]t llv'qlSuarls pue replnoqs Jol lelluessa sl#nl rolP13.
eLll 'dnor8 allsnLU elqrsr^ {lareq^llJlqPls
e Suraq a}tdsac lutof raplnoqs aq} puno,:
e^eels e^rlrelord e w)o+iPql sollsnul rno+ rto dnolS P sl #nl lolElol eql
'(uorsuelxa replnoqs) prpM)lpq urp eql se^ou pue plnd?r;
aql ot saqrPllP (pulqeq) plollep .rouelsod eqt '(uor+lnpqe) eprs eq+ c-
prPMlno LUrP eql surl puP uoltuorfP eql ol seqlPllP (epls eql lP) plol 3:
'(uorxel+ replnoqs) prPMro+ r"urP eql saslPr puP elll^Pll eq+ c:
lprelel eql
seqrP]lP (luor+ ur) proilep ioualuP aqf 'rrlrE redc - .q-^ ,,, ra
los9 u/\o
ltE" "'''' aslPl aplsaulPul eql +o euoq snreunq eql ol seqrene leq+ uopu;- I€aM] ol /,
elSurs p olur a8rauu sppeq eerq] s,pto+lep aql 'lurc qlrM paur,r
zt'''''''''u0rlP10r leuralul -lln+'pelrPl
0t'''''''' u0llP]01 leulalxl replnoqs aq+ e^oqP luauqle+lP uopuel pPolq ? aprsur ue s
r.uorj 'suorperp luera#tp ul LUrP eql Sul^oLu -: ol pro#E l.
#n3 rolelou
gz' ' ' plollap rPar aurq)ehl alqPdPr qlea 'spPeq ro 'suotlles a+ejedas eelr-
LU N LU IX? LlI
^l+ +o slsrsuol replnoqs eql +o allsnur plollep eql
9Z' ' 'ra^ossoD alqD asra^au 's{11 prollap )eu )o sril; paqr Suunc ]o ]no l.lo,
vz'''''asru alqDra^o-lua8 loo+ las n
sp qlns 'le^el raplnoqs lE aue;d le+uozuoq p t dlaq >1
zz'' astu llaqqurnp ra^0-lua8 l1rrrr
sa^our rurP eql uaqM rnlfo uol+lnppP puP uo: ,{q 1ou 'sa
plollao rsau 'rap;tnq,{p
-rnpqe leluozuoH ',ipoq eq] +o aprs eql pruMoi t
oz''' "' Mor lqSudn llaqre8 pellnd sr LUre aql 'uor]lnppp SuunC ',{poq oq} +c
8I'' "' asrer lPralel aurq)eN -zrs e 1d;n:
"'''' eprs eql ol +no pue d n sa^ou tlre aql 'uotlln pq? srql qua
9I' asrer lualel alqP]
8urrn6 ',{poq eqt +o aue;d aq} putqeq preMllpc reMol eql
tjl' '' ' aslu lelalPl llaqqunfl dq+ -^a ,,
^..^ +dd
ll,l
ploltao apls senour ture aql 'uotsuelxa leplnoqs 3uun6 'are-
eq+ plpMol pipMro+ palp^ele st urp laddn aq- nor{ seqre:
zl" "'' " asrPrlu04alqe] 'uorxel,t replnoqs 3uun6 'uorlplor leurelxa puE -Jalno uP '
0I''''''' asrPrlu04 llaqPS 'uorlPlor lPuJelur'uorllnppe'uolllnpqP'uols
8'''''' asrer luor+llaqquno -uelxe 'uorxa;rr :raplnoqs aql lP Jnllo sluau0AoLL -uoqs P JP
g''' ssardraplnoqs llaqquno uoduSel
urptu xrs (epplq raplnoqs) auoq e;ndets aql puE sen Dru Lllel
tl''''' ssald laplnoqs llaqlPs
plollac luoll uure raddn eq] +o auoq snraunq eql uaamleq -oMl on e)1
luro[ ,,1a1]os-pup-llpQ,, p sr raplnoqs aqII
lrlalqle ]EL
'rsjop snu.l
reMol rno
raddn rno
no{ ,r; >1:
q
 Anatomy of the Deltoid, FroniView

Clavicle bone

Lateral part of deltoid

Anterior part of deltoid

Common insertion on deltoid

tuberosity of humerus bone

Anatomy of the Deltoid, RearView

Acromion of scapula bone

Clavicle bone r fuiatorn
Lateral part of deltoid

Posterior part of deltoid

b
1
4,
il'
=

Insertion of deltoid on deltoid

tuberosity of humerus bone
a
,-l
tr<
\r
-
 auoq snrournH
snleurosPllul
elndecs lo eurds
snleutdseJdns
elndecs lo ssocord uoruroJcv
ouoq olclAelc
,nal^rPau ';;n3 rolelou aql;o ftuoleuy
suelnoecsqns
euoq e;ndecg
h..
euoq snraunH
+
elnde-s ;o ssecord proceroC
auoq elc!^elc e;ndecs 1o ssacord uo!r.uorcv
,ilal^luorl ';;n3 rolelou aql lo fuol?uv rnal^lu(}J
 Barbell Shoulder Press Anato
Hanc
dt
D

Rang
K{

Pos it
:'
5

Execution
1. Seated on a bench, take a shoulder-width grip on the bar with your palms
facing forward
2. Lower the weight slowly (in front) until it touches your upper chest'
3. Push vertically upward until your elbows lock out'
Muscles Involved
Primary: Anterior deltoid.
Secondary: Lateral deltoid, triceps, trapezius, and upper pectoralis.
 ')rau eq+ pu!q3q
peull sl lq8reM aql ueqM relParS sl funful leplnoqs ,to )slr aql puP ',uo4Plor
lpurelxa arou urreplnoLls sql seJPld uolslen slql :ssald {leu-eql-pu1qe8
:uorlurJPA lPuorlrPPv
dg6 paleuor4 d;r6 prpap
'1
su;ed -r
'(prenuol sru;ed; dr.r8 paleuotd e ueql
reileq plollep roua+ue aq1 sla8rel (taq1a3o13urrert sru;ed; du8 ;ellnau y
'sdrr8pueq ,to alroql e )e;+o pue ,{1a;es pue ,{1r;rqe1s reileq aprnold seutqfPw
ssard raplnoqs aulqtPhl
#t 's8a; aq1 {q paleraua8
ts un+uauou Sursn premdn lq8rann aql Sulleaqr sluana.rd pue Surpuep ueql
uorslen relluls e sr lq8udn pelpas elrqM asrllexe eql Suttu.tortra6 :8u;uo;1;so6
:# 'plollep eql uo uorsuel sdaal
;-;
f@ lno>pol erolaq pnlssard aql Surleurutal dat rauoqs V :uollo]u ;o e8uuX
j.i.j:'J*€
'-i: 'sespaJfur funfur rap;noqs lo 1su eql leprm sla8 du8
ti--:i
q..j5i alll sp lnq i uoqnqu+uof sdarul ezrururtu rpq aql uo sdu8 japlM 'plollep
ge;;:
' ;:-- rouelup aq11a3re1 o1 paralard sr du8 qlptm-replnoqs V :Suoeds pueg
e€ sntroj rltrloleuv
w
 dun
Dumbbell Shoulder Press delt
dun
delt
Positio
thar
mor
Lateral deltoid
i Anterior deltoid
I

@
I

This ver
Rpoln i;'
1<rrnin:'
rnn^Ln-
LrJSs, C

^^ '_-:,
START

Trapezius

Execution
.1.
Seated on a bench, begin with the dumbbells at shoulder level, palms
facing forward
2. press the dumbbells vertically upward until your elbows lock out.
3. Lower the dumbbells back down until they touch your shoulders.
Muscles Involved
Primary: Anterior deltoid.
Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis.

Anatomic Focus
Grip: Changing the orientation of the dumbbells affects hand position (grip).
Pressing the dumbbells upward with palms facing forward (pronated grip)
works both the anterior and the lateral heads of the deltoid. Pressing the
 uaql ule lq8rr Surleurallp ,eutl p lp lleqqurn!
ouo Fursserd aql Surs
rr,rr3i:ItutJ uro1lad :ssald lleqqunp ruJe-euo Bugleulally
(duF pale
^q '1du3; uo
:uorlPtJpA lPuotltpPv
s[!lPc
-."ri"#
, n o { q 1 nn s s a, d p, e nn d,,,r ;l :;il,l
* t J,:i? I f ; f,]iffi|: ffj;,S::
a:e; suJed rnor{. os sllaqqujnp eql alp}ol ,ssa;d aql Fur.rn6
luorleurdns
>1ceq SuDul siu;ed rno{ qlrnn sllaqqLunp eq1 Furp;oq'r{q
asr:;axa aq1 ur8ag sdec,
'uorl4adar aql Sur.rnp suorlrsod pupq
luere#rp aerql sesn uorsre^ srql
ssard llaqquno dlrg-alqPlrPA
Fu r s n preand n^s ; 1
aq q uu n p a q1 B u rlea qr s1 u anar d r" t rilt"i:
o ::il
uorsren ralJuls e sr 1q8udn palpes elrqM esrf,rexe eql Suiuropaj :guruorl'1so6
.rorralu'e sazrurxpru (duF paleurdns; prennlceq Bulre; suryed
aq1 Surp;op luauanlolur ppaq
tt,l^"1fifir1';3
1era1e;€urzrLuruiru,npre'q)rom pro+lep
ror.,ra+up eql se)pu (du8 lellnau) raqla8ol Fur:err surled qlrm sllaqqLunp
 Dumbbell Front Raise Muscle
Primar
Secon<

Anaton
Grip: I
ot t-,
Lateral deltoid Upper pectoralis
a5s
Anterior deltoid

Execution
1. Sitting upright on the edge of an exercise bench, hold a pair of dumbbells
at arms' length by your sides, thumbs pointing forward.
2. Lift one dumbbell out in front up toward shoulder level, keeping your
elbow stiff.
3. Lower the weight back down to the start position, and repeat with the
other dumbbell.

8
 aql ql
)no^
sllaqq Lun
'd01 eLll lP (uMop
urlpd) peleuord sr drl8 rno{ 1eq1 os l+tl eql Suunp saat8ap 66 q8nolql
lleqqurnp eql elplor uaql '(piPmlo+ qurnql) du8 ;ellnau e q1r,rn ur8ag
asleu luorl lpqquno du9-alqeue^
ffi €
'lslssP #
ol prollep leralel eql smollu (umop ruled; du8 paleuord y 'pto1lap rorroluP HSINII
eql sazrspqdLr.re (preruo,t Surlurod qunql 'prPMul LUPd) du8 lellnau V :duD
snf,oJ r!ruolPuv
'sntzaderl'st;elopad raddl :r0epuora5
'plollap lollaluv :,teu rl6
pa^lo^ul sellsnl'*
 Barbell Front Raise Executi
1. Usir
fro -
Z. T\c,-
sti-
3 Lc,',
Muscle
Upper pectoralis
Primar
Anterior deltoid Trapezius Seconr
Lateral deltoid FINISH
Anaton
,,.-::i".
Posterior ti Hanc i

deltoid---'- il :,,
:,-,i1,, : I

€ t, :;
,. .:;i
\. i:
"'^ '"i':
II
'plollap lPralpl
eq] +o lueLUeAloAur SurzrrJrurLU
'plollep roualue eql leSrPl
Surrpds pueq AAorJPu pue
(premro+ Surlurod squnql) duF
'elpueq eql punorP
lPrlnau eqf
sra8ug rno{ Surpopelur 'spueq
qtoq qllM llaqqurnp P qPrD
asleu luorl lpqqung alouls
7;
:.. :
'aluplsrssp plollep lprel€l sartnbel duF reprnn e
spareqm 'plollap roualup aql sezrseqdua Surceds pueq Mollep :Sulreds pueg
--::*- -'
snf,ol f,lluolPuv
HSINII
'sr;eropad reddn'sntzade;1'plollep lp;alel :{.repuora5
'plollap roueluv :{.reu gl6
PeAloAul self,snyrr
'sqSlql .rnor{ o1 u^ op )l'eq llaqleq eql leMol i
'JJI:S
smoqla rno{ Surdael 'le^al a{e o1 pteandn pu'e premlo} lleqreq e!} 3s :: :
'sqFIqt rnoX 1o --:"-
ur q13ua; ,sturp lp llaqipq p ploq 'duF qlprm-raplnoqs puPqre^o up !- ; -
uollnlex _:
 Cable Front Raise Muscles
Primary:
Secondar

Anatom i

Grip: Tht
deltoi

Trapezius Anterior deltoid

Upper pectoralis

Posterior deltoid

F:rino:i,
Lateral deltoid
mach ine
rrrnnrnq
'-'', ''''D l--
or: h the
n:nn< lt(
,',,idth o,, r

Execution
1. With one hand, grab the D-handle attached to a low pulley, using a pro-
nated grip (palm down).
2. Facing away from the weight stack, raise the handle in an upward arc to
shoulder level, keeping the elbow stiff.
3. Lower the handle back down to waist level.

l2
€I
ol tjP p.l
-o;d e 3
'prenndn Surlurod squnql
'spueq qloq qllM spue ador
aq1 qer8 's8a; rnor{ ueemleq
Suruunr elqer eql L1lrM
eurqleLu aq1 r,uo.r; {ume
3urce1 :1ueurqre11u adog
:uoll?u3^ lPuorlrPpv
'dr.r8 pueq.ra^o qlprM
-raplnoqs B Sursn 'spueq
qloq q1M req aq1 qer8
's8a; rnor{ ueemlaq Suruunr
elqEl aql qlrM aurqfPur
aql uor+ {eme Surreg
luauqrPnv reg uoqs f.z.^
1( itu\
t, \
-'/
HStNll
'plollap
eql +o sppeq lpralpl pup rorrelup eql s>poM du8 pueqtano paleuold aq1 :dlr9
snf,oJ lltuolPuv
'sr;eropad raddn 'sntzadetl 'plollep lPlelel :ftepuora5
'plollep roualuv :&eutt6
pe^lo^ul seltrsn!f*r
 Dumbbell Lateral Raise

Anterior deltoid

FINISH

Execution
1. While standing upright, hold dumbbells at arms' length.
2. Raise arms out to the side in an arc until dumbbells reach shoulder level.
3. Lower dumbbells back down to hips.
Muscles Involved
Primary: Lateral deltoid.
Secondary: Anterior deltoid, posterior deltoid, trapezius, su praspi natus.

l4
9I
'pupq aar] rno^ qltm osrol lnol Surzr;rqe1s 'aull p lP
Lrlp auo Sursn estcraxa stql rulopad uPt no1 :eslel lulelul lleqqunp ure-au6)
'prervrdn sllaqqLUnp aql Surnns ol unlueuou ]o esn eql Sutztuututu 'estp.t
lprelpl lleqqLUnp Sutpuep eql ]o uotslen lepllls P sl Lllueq eslllaxa lPl+ P
uo pelees asrpr lerelel lleqqLUnp aql Surrutof ad :eslel lulelel llaqqunP pelees
{We
'le^el r
'le^al ieplnoLls ol paslPj
erP sllaqqunp aql sP l.lnulxPLll P ol sesPejf,ur ,i;;enperS puP lueue^ou aLll
;o Suruur8aq eql lp ramol sr aluplstsaj 'slleqqunp eql uo ,!rnel8 +o lla#a
aql ]o asnPf,eB :eruPlslsau
r{poq aql pulqaq ro sd;q aql ro }uor; ul 'u!l aLll ol selnqlrluol
plollep roualsod eql uaqt
'{poq aq1;o aue;d aq1
pulqeq srnllo uollotu ]o
lre eql jl 'lsrssP plollep
JOUaluP aql sa)Pu llP
E prPmio+ P r.lllM sdrq aq1,to
luor, ul LUoj] slleqqLUnp
& & aql Sursreg 'plollap
leralel aql qlq aprs eql
ol lno {11:artp slleqqLunp
aq13urgr1 :ftopa[ei1
'lsrsse 01 plollep roualsod
aq1 Surmo;1e'Japlnoqs eql
selqor {;;euralut umop
uollslor lsura1u! ro lEluslxa qilAld$9
squnql qlrM sllaqqLUnp
aq1 8u;1111 seeraqm'uotloLU
eqi 01 olnquluol plollep
rorjaluP eLll se)PLu puE
replnoqs aql selPlo.l
E ,{1;eutalxe dn sqLunq:
E
qlrm slleqqurnp eql Surtl i
& rool+ eql o1 ;a1;eted ola-
&
erP slleqqunp eql u0q
"'
pezrurxPul sl plo+le: HSINIJ
$*'
3 lerelel eql Luor+ pog3 :dr,;
'plollap eql uo uolsuel sdee) l3^3
raplnoqs 1e aseqd ptemdn aql Surluurulel os 'laq8tq peslPr alp slleqqu.r':
eql +rre^o salel sntzadell aqf 'le^alleplnoqs o10n peslul ere sllaqqL-:
eql se )roM aql +o lsotu sruto;lad plollep lelelel eqf :uollout ;o aFu:1
sntroJ slr.l.loJE-;
 Cable Lateral Raise Anatomic
Range of r

tensron
takes o
FINISH a.
ITSI' JU
^^

front o
the ear

Execution
1. With one hand, grasp the D-handle attached to a low pulley.
2. Raise hand outward in a wide arc up to shoulder level, keeping the elbow
stiff.
3. Lower the handle back down to waist level.

Muscles Involved
Primary: Lateral deltoid.
Secondary: Anterior deltoid, posterior deltoid, trapezi us, su praspi natus.

16
LI
's n]
Moqle 0q
'uorlor.u
eql lnoqsnolql elu€lstsel u-lro+lun sapl^old {a11nd alqer eql 'Ull aql
Suunp seup1 efuplstsal aql eleq6 'sestpr lerelel llaqqurnp el!lun :eluplslsag
'plollap rouelsoo aql salP^lllP
reer eql uoj] pu€Ll ;nor{ Sutster sPeleqM ',plollep lolreluP eql sele^lpe
'epls aLll ol lno
,{poq rno{ }o eupld eql +o luor+ ul eslPi eql3urulo,ua6
{;1te.rrp pesrel sr pueq aql uaqM lseq paleSrel sr ptollep lplelpl aq1 :Lrolraletl
'snlzadsn aql sllnl)ar qsluu raqElq v
'lueu.ra^oul eql +o aseqd X1t:: ;--
Surpualxa {q uorlouu;o a8uel eLll aseellur uec q8rql alrsoddo aLl} }o ---'-
ur pupr{ rno{ qlrnn uorltladat aq13urpe15'lueu3^otu eql+o saat8ap C: -;'-
SINII
aql Suunp plollep lelelel eql slslsse snleurdseldns aql'lloM aL{1la'^: >=':-
snrzaderl aql raq8rq pestel sl elpuPq eql,tl 'plollep leralPl aq] uc -l -:-:-
sdaal lqSlaL,l leplnoqs le asPqo pre,rndn aq1 Surleuruulaf :uollou.l 1c :! -: 3
snloj f,lu: -? - r
 Anatom
Machine Lateral Raise
i

Range o

FINISH

START

- !r:

Execution
pads, and grasp the
1. Sit on the machine with your elbows against the
handles.
2.Raiseyoure|bowstoshou|der|eve|,upperarmspara||e|tothef|oor'
3. Lower elbows back down to your sides'

Muscles Involved
Primary: Lateral deltoid.
Secondary:Anteriordeltoid,posteriordeltoid'trapezius'supraspinatus'
6I
'qnl
'.rool
aq1 d
e lsure;e os.ro1 rno,{ ff91'#
'premur are; no{ leql os
pau8rsap erP saurqf,eru auos
'uorlelosr puu snlo, anordrur
ol aurl e le ure auo Sursn
asrfrexa srql urofao uPf no^
aslPu PralP-l aulqf,Phl uuv-auo
'Frsse plollep rorrelue aLll se)Pu.l
sped aql uo pl€Mrol peuorlrsod smoqle rno^ qltm astel eql Suruto,ua6
'plollep lPrelpl aql qlq seprs eql ol lno ,i;palrp sMoqle lnor{ SutstBU 'plollap
aql uo snro+ a^rlpler eql se8ueqt Ull eql,ro fiopafe;1 aq13uua1;y :ftopa[er1
'salpupq s,eurqf,eur aql oluo Surp;oq ]ou pue sped moqla aq1
Surddrr8 ,{q rarsea epeu arp uorlplor replnoqs ur sa8ueq3 'plollep loualue
eql lo uorlnquluoJ eql saseartur pup leplnoL.ls eql sel€lol {;;euralxe 1dn prollep loll(
sru;ed; duF paleurdns ro (ur 3urre1 suled; du8 ;ellnau V 'plollep lpralel eql plolla
sla8rel pup raplnoqs eql selqor ,{;;euralur (umop suled; dr.r8 paleuord y :du9 ploi
'la^alreplnoqs e^oqe paslPl elP sMoqle eq+ ]l
slsrssp snrzaderl aLll pup 'Ue1s aql le qsrssp snleutdseldns eqf 'lueulenoL!
eql lnoq8norql eruplsrser lu;o]run e aprnord sesrpr eurqlpw :uorlour ;o a8uex
snf,oj tr!ruolPUV
 Anatomi
Barhell UPright Row Hand sp
"| :
Wide gri
Upper Pectoralis
Lateral deltoid

-j--\t

,:^

Execution
overhand shoulder-width grip'
1. Hold a barbell at arms' length using an
2.PuIlthebarvertica||yupward,raisingtheeIbowstoshoulderheight.
extended position'
3. Lower the bar slowly down to the arms'

Muscles Involved
Primary: Lateral deltoid, trapezius'
Secondary:Anteriordeltoid,supraspinatus'infraspinatus'teresminor'
rz
)
'UoJJe rno^ snlo' dlaq ,{euu leql uotlou lPllua^ +q
3,o eueld e18urs e seprrrord eu\ql€ru t+\LuS e Sursq :r,lol lr{8udn eulqle\At 'du8
'lueua^our aLll lnoqSnorql eluelstser saprnord eulqlEL!
alqpl p +o e 3urs61 :rvror lq8r.rdn elqe)
Mol aql ol peqleilp rpq lqSrprls ^pEals
^ellnd
'>PoM eql re^o se)Pl
snrzaderl aql 'lenel replnoqs enoqp pesrer arp smoqle aql +l :uorlotu ;o a8ueg
'plollep rorjeluP eLll r.uor+ eluPlslssP sernDer
{poq aqi uorl ,{eane lrp premro} e qSno;q1rpq eql Sutste; speleqM
'plollep lprelpl aq1 sla8rel r{poq aq1 ol esolt llaqrpq aq13urltr1 :r{.ropalerl
HSINI
prollap iouetu
dlrf nnorre;r;
'snrzaderl aq1sazrseqdua duF raMorJE- :
'plollep aq11a8re1 sd;aq req aql uo duF reprm e 3ur>1e1 :Fu
 Resistan<
Bent-Over Dumbbell Raise is low
maxin
Lateral deltoid
Trajecton
Posterior deltoid
delto r

Teres major
the pc
lateral

YOU Ca. C

,'CUr f6'g'
- q UUiJC

- ^ - ^ :^ - ,

- : -a-\ :
:--- t-: :*^ .
-, :,
t::
.: .-=
-:a- -a:--

Execution
1. Holding two dumbbells at arms' length, bend forward at the waist, keeping
your back straight and head uP.
2. With palms facing together, raise dumbbells upward to ear level, keeping 5ea te,
elbows slightlY bent. Du rnl
3. Lower dumbbells back down to start position'
Muscles Involved
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,
teres ma1or.

Anatomic Focus
at the
Grip: The way you hold the dumbbells influences the degree of rotation
(with thumbs
shoulder loint. uotaing the dumbbells using a neutral grip
pointing iorward) allows the lateral deltoid to work in the exercise. A
pronatei grip on the dumbbells (with thumbs pointing inward) targets the
action
oosterior deltoid because the shoulder is rotated internally and the
of the lateral deltoid is reduced.

22
EZ
uotpP e
aslPr llaqqunp ra^o-luaq palPas aq1 sla8re
vas
sqLUnql
'plollap reer eql 3Ll1}? uollr
+o uorlelosl
se^ordr.ur qJlqM'(PIEA ul
Surlurod sqLunql) sllaqqLUn p
eql uo du8 paleuord eq1
alog 'sq8rql aql uo 3ur1sa.r )ourr-u
lsaqr rno{ qlrm lsre^ aql le
prpMro+ luaq elrqM Lpueq
esDraxe ue +o pue aLll uo lrs
asleu llaqqunc
Ia^O-luag palPas Surdael
'urnluatrjo LL
Surdaa>1 '1sr
r.llrM prpMon sllaqqLUnp aq_
aslEl llaqqlunp pauoddns-pPaH SurSurans sluana;d pue aurcs
oql ur lueue^our sllulser pee-
rno{ Surpoddn5 '(roo11 eql c-
lellPrPd lsorulP aq o+ osrol.rnc '
ro; lq8raq alerrdordde uP +E -=;
eq plnoqs qllqM) lser)lPq :--
do1 eql seqlnol peaq .-: '
lo
lrlun lsrpM eql lP prPMro+ p-;:
'Lllueq aql LlllM ourl ur :-:
pulqaq puPls 'qlueq as l.;'=
eurllur uP +o pua +soure00' .--
uo papoddns ppeqatol -- -
qlrM esDrexe srql op u:: -:. r\
aslPu llaqq|'uno pauoddnS-p?aH
\Y
\\
\.--:,-.-
HSINIJ
'lueue^our eql ol selnquluol prollep lE,:_:
aq1 'lq8udn lsaqr rno{ qlrm paurpur sr osrol rno,{ rr1 'plollap rorra}soc ;--
uo pare;d sr srseqduue iool+ aql o1 1a;;ered pup lpl+ osrol.rnor{ VllM p,c-::
eql uo snlo+ e^rlpler aql sa8uuqr Ull aql,ro fuopaferl aq1 3uue11y :Lrop; ;._
'pesrei eJP slleqqLunp alll sp Lun * 'r ^
p o1 sasperrur {;lunper3 pup lueura^oL.u aql,ro Suruur8aq eq} +E .i3',' ::
elup+srsor eq+'slleqqLunp eql uo {lrner8 to }re#e aql }o esnpleB :o)u?is i;3
 Range
Bent-Over Cable Raise
<

al c c

lowe
WOrr

Resistar
the r

Grip: Tr
i,
^r

Execution
1. Crab the handles attached to two low pulleys (left-side handle in right
for-
hand, right-side handle in left hand), stand in the middle, then bend
ward at the waist with back straight and parallel to the floor.
2. Raise your hands upward in an arcto shoulder level, such thatthe cables
cross over.
3. Lowerthe handles back down to the start position, your right hand directly
in front of the left ankle and your left hand in front of the right ankle'

Muscles lnvolved
Primary: Posterior deltoid'
teres minor,
secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus,
teres major.

Anatomic Focus
directly out
Trajectory: To target the posterior deltoid, your arms should move
in front of your head,
to the sides. liyour hands are raised in a forward arc
the trapezius and lateral deltoid contribute to the exercise.
Body position: lsolation of the posterior deltoid is better with
your torso
paiallel to the floor, not inclined with your chest and head uppermost'

24
9Z
'ISOLUJ
oslo+.
'pPeq lno^
lno
^lpelp
lourul sa
'al)uP
f {;parrp pue
selqPr 3ql
-ro+ pueq
lq8u ur
qSlW aql uo pueq eej+ rno{ Surlsal {q osrol rnor{ azr;lqe-3
'plollep roualsod aql lo+ llom eloul SurlelauaS {qalaql 'uoiloq aq} -:
qrlails taSuo; e 1e3 pue taqSrq pueq tno,{ estpJ ol a;qrssod 1r salpur uols.i;'
'suotltsod qsrug lo UPls aql Surpnfpe Iq uorlou Jo eB-=-'
lpralplrun stqf
aql ralle o1 no{ Surano;;e 'eLutl e le ule auo Sutsn aslflaxe slql op uel '- '
aslPu alqPS ra^o-luag urv-auo
f
*rffi
.r
'd tr8 :
uorlrsod pueq ur sa8ueqt e1eL! ol no,{ nnol;elou saop elpuPt{ a;qec eq1 :d ";
'uorlotu aql lnoq8norql eluelstser ulo+lun e spro#P {a11nd alqel :--
\
'Ull aL.ll Suunp seuen etuelstsa; aql elaqM'seslul lleqqunp a)llun :3)uPls s;3
'reprPL.{ >,: '.'
plollap roualsod aql a)Ptu qllerls raqun+ pue af,uelslp peppe eLl-[ pe;; "' -
arp salpupq aql sP (selqe) aq1 Surssolrun) la^o ssoll o1 peMo : .- :
p a?uet eqt :uollotrl1o eFue5
spupLl eq+ +r pasperlur srUe+s aql lP uotlou:
 Reverse Cable Crossover Muscles lr
Primary: Pc

Secondary:
START
Ieres mz

Anatomic
Trajectory:
back (ar
raised tf
and late
Body positi
Scapula bone Lateral deltoid not lean
Range: Crc
.,;-':?F,*,"*" starl pot
makir.g
Humerus bone
Teres minor Posterior deltoid
Inf raspinatus

Rhomboid

Deeper muscles Superficial muscles

Execution
1. Using a thumbs-up grip, grab the handles attached to two high pulleys
(left-"side handle in tg}tt h1nd, right-side handle in left hand), stand upright
and centrally with pr-il.yt in fronl of you. (Note: during cable crossovers for
chest, the pulleYs are behind You.)
2. pull your hands backward (and slightly down) in an arc, arms nearly parallel
to the floor until your hands are in line with your shoulders (forming a T).
3. Return ihe handles back to the start position where your right hand is
directly in front of the left shoulder and your left hand in front of the right
shoulder.

26
LZ

lqSu eql Jto:

st puPq
'(1e SurLut<
;a;Jeled {peau

JO' SJeAOSsO,ll
lq8udn puels
s{aJ;nd ql

'plollep aql Surltonn uo snf,o+ uBr no{ os ,)fpq remol tnoX _:

rersea sr uorlpupn srql'peeq tno{ ueqllaqFrq 1snIto;ana; s{a1;nd eq} qr ',,
'uorlsnrlsqo lnoqltm astf,lexe aq1 utopad ol sturp eqt ollp o1 q8no_;
q8rq pauorlrsod aq lsnru no{ 1nq '1euor1do stltlano pup}s ^lo qluaq eg} _:
1rs no{ laqleqM 'sr{aJ;nd alqpl oM} uaemlaq {;let1uac pauorlrsod sr qlLr;:
sal
aq1 'qrueq laqceald e;o ped aql pure8e Feqt eql qltm lo qlueq estrlax;
aurlJur ue lo +sar)rpq eqi uo papoddns Feql eql ql!/v\ reqlta (Surpue-.
lo palees) estf,laxe slql op upf no1 :Janossotf, elqul eslanar papodd-5

raplpq llo^ prollep loualsod aq1 3ur>1e-

{qaraql'qf,lalls ellsnui pup uotlou,ro a8ue.r aql seseertur uotlrsod pets
aqlle (selqpl aq1 Surssoj]un) leqloue auo lsno spupq lno,{ Sutssol3 :a3ue1
HSfNfr
e
')teq lo plemJo+ Jp+ ool Suruea; 1o-
'lq8udn os.rol rno{ qlrnn pala8rpl lseq st ptollep toualsod eqf :uotltsod Xpcg
'lueuanou aql ol uotlnquluoc ta88rq p elpu plollap lplelpl plr:
snrzade;1 aql 'le^el raplnoqs a^oqp lurod e ol f,lp laq8rq e q8nolql paslp,
arp spupq aql,l rool] eql o+ ;a;Jeled lsouile ({pq8rls prpmumop pup) )lpc
,{pcarrp a^ou plnoqs sullp rno{ 'prolJap toualsod aq11e8re1 o1 :&opafe.r_

snroJ ttutolPuv
roleuu sarai
'.rourtu selel 'sn+purdselrtur 'sptoquoql 'snrzadetl 'plollep lelelpl :Lrepuora5
'plollep lotJalsod :Aeuu6

Pe,\lo^ul selssnyf
 Anatom ic
Mactrine Rear Deltoid FIY
Resistance
uniforr
ls '* 'ej,_ offers s

to help
Trapezius
Grip: Mos
il fly mac
Posterior deltoid
choice
horizo'
vct t La
hanc e:
^1,^-^.
U U-:
START
Rhomboid
jon: -
s^-^ -.
a u -:
j.a
'-\ Y -'
Inf raspinatus 3es: -
f, o s:3'

1t.... t

Execution
1. Sit facing the rear deltoid machine with your chest against the
backrest'
outstretched at shoulder
and graip the handles directly in front with arms
level.
2. pull the handles back in an arc as far as possible, keeping your elbows high
and arms Parallel to the floor'
3. Return the handles to the start position directly in front.
Muscles Involved
Primary: Posterior deltoid.
teres minor,
Secondary: Trapezrus, rhomboids, lateral deltoid, infraspinatus,
teres major.
6Z
'prql auo sE qlnur sP uolloL! ]o eSupr e^llle#a eL{l saspellul puP
e sepr^ord lueullsn[pP srqf ]eplnoqs etlsoddo
plollep eql ]o qrlarls lelearS^q
aLll puo^aq lutod lle$ luPlslp arou e uol+ aslllexe eql ulSaq ol no^
alqpua ujrp lsoullalno aql Sutsn astttaxe aql Sutuuro;lad pue lser)req eql loutuu sat
'autqleu eql uo uotltsod
lsure8e raplnoqs rauutino{ qlrM uo-epts 3ulpr5
Surleas rno{ Sur8uBqr {q uorsten u.llP-euo aql Surrnp uolloul 1o a8uel aq1
,{1rporu oslp up] no1 'uotlplost pro]lep lotlalsod spre {qaleql qllL{M 'sa;lsnu
rollprler re;nders eql puu snlzedetl aql LUol+ uollnqlrluol enllPlal aql
selnper e[!ll p ]p trrp euo q]rm esttlexe srql Sutr-uto+led ruol]EUPA tuJP-euC)
q8rq smoqla I
'(uotpes uotlPuPn eas) eull P lP Llllp euo replnoqs lP
qlrm esnlexa aql Surur.royad {q uotloLtl ,to a8uet eql eseallul upl no1 :a8uuX 'lsej)lPq
'esDrexe
aql Suunp )rom eql;o uorpod telealS e suuto;lad sntzaderl eql uaql 'Mol
ool lpas aql qllm'Ja^elleplnoqs a^oqe padset8 eru salpueq aql +l loolj eql
o1 ;a;;ered {;q8nor suutelno{ qltM'le^ellaplnoqs Moleq pnIro 1e padserS
arP selpuPq eql ueLlM lseq pe>poM sl plollep lollelsoo eql
'sallsnLu eql
uo snlo+ a^rlpler aq1 sa8ueqr Ull aql;o fuo1lafer1 aq1 8uua1;y :Lropalell
'pelElor Alleurelxe
dp$ paleuor4 sr raplnoqs eql asnPleq
aledrcryud 01 prollep lerelel
eql sMoll? salpuPq lelrlla^
eql Sursn (dn squunql)
du8 ;erlnau V'pelelor
i 1
\
{;;euralut st leplnoqs eLl}
esnpleq plollep toualsod
aq13ur1e;osr ]o poqlaul lseq snleurdserlul .
aql sr (unnop sr-u;ed1 dr.r3
paleuord B gllrvt selpueq
leluozuoq eq1 3urs61 lutof o,oorou, I (i
raplnoqs eql le uollPlor +o
aar8ap alll slreJJP salpuPq
eql ploLl no{ mog 'lelrf a^
Jrpd reqlo eql puP lPluozlroq e
red auo :salpueq +o elroql
prollop roue
u aprnord sautqreLl {;,
plo]lep JPer urepoL! lsoyy :du3
'plollep lollalsoo eLll alPlosl oleq o-
uorloL,u ;o eBuer pue 'rtolre[el1 'duF ol slueullsnfpe lertuqral lelanes sra+c
oslp aurqlelu sltll- 'uotloltl 4o a8uet eql lnoq8noiql aluulslsel rrllo+lL-
e saprnord aurqteu {11 ptollap leer al{l'sestrlaxe alqel e>lll :aluelsls3:
snSoJ f,lLUolE - ;
 External Rotation Anatomic For
Trajectory: Dur
joint from tf
Your hand r
Spine of scapula bone The upper a
I
Infraspinatus
I Range: Your ha
Teres minor hand of a cl
I
Humerus bone Resistance: Yot
upright, bec

t
-eacrossaflat
: 5ow in contac
FINISH
:ren lower the c

,:rr forearm is

START

Execution
4
grasp
1. Stand sideways alongside a cable pulley adjusted to waist height, and
the handle with your outside hand, thumb pointing up'
2. With your elbow held firmly against your waist, move the handle in an out-
ward arc away from your body, keeping your forearm parallel to the floor' r,,,::::'aJ vana
3. Slowly return the handle to the start position in front of your navel. * - .:- - JL,E|I
-- -^r^ll
" - - - -:
Muscles Involved
.
:- a

Primary: Infraspinatus, teres minor.

Secondary: Rear deltoid'
I€
'pupq raddn lno^ ur llaqqunp e Sulp;oq a;tqrt
qlueq asrf,Jexa +Pl,|' E uo u/vlop-epls all :uollsloJ lPuja$a llaqqurnp 8u;I1 'laAP
:uo!lP!Ie^ lPuoll!pPv
lool,t eq] o
-lno uP ul ei
dset8 pue '1q
"*c€{
roop aql o1 ;a1;ered st tu;ealoy lnoA
lqun +splvl.rnor{ ptervrol ue p)ew)o} e ur u/vlop llaqqrrlnp aLll
laMol ueql
p.rervrdn,{;;e1yan w)edo}.rno{ qllivr u6ag 'qruaq aql q+!M ltrPluot ul Moqla
.rno{ Surdaa>l 'lleq raddn lnol uo 8u4sal qluaq asolaxa lep P ssolle ell
uollPlou lEuralE l|aqqunc
'rlrc )ole+u aql ro,t af,ueplsar aprno.rd lou saop fi1ne6 esneleq 'lq8udn
Sulpuels altq/n llaqqLunp P qll6 asll;axa slq+ ulo;.rad louuer no1 :eluglslsa;
'lf,olf,,o e pue O L uaam+aq tulnou >lloll P lo pueq
aql a>lll 'saar8ap 65 ,(;alerulxoldde +o ue ue q8nolql senou pueq lno^ :a8uug
'apts.rnor{ purc8e 1q8n sl Moqla.rnor{ pue 'lPlrye^ sl I'ule laddn aql
rool, aql o1 ;a;1eted w)ee,ot aql qll^^ ue le+uozuoqu ul sanou puEq rno^.
'routql salel aql pue snleurdspllul aql+o uolpe paulquol eql uol+ lulol
Japlnoqs aql lE slnff,o uollplol lpujalxa 'luauanou srq13uun6 :Aropeie"-
sntrol J!rlolE - ;
 lnternatr Rstatlom Anatom i<

Trajectorl
i nte rr,
horizc
va1a.
>IUC L'

Range: vi
'.l^.l\'.

Resistanc
_3":-

START

Execution
1. Stand sideways alongside a cable pulley adjusted to waist height, and grasp
the handle with your inside hand, thumb pointing up.
2. With your elbow held firm against your waist, pull the handle inward
across the front of your body, keeping your forearm parallel to the floor'
3. Slowly return the handle back to the start position.

Muscles !nvolved
Primary: Subscapularis.
Secondary: Pectoratis maior.
€€
rool+ eql
pJPMUT
dselS pue '1q
=
frP prEMlo+ P ul lleqqunp aql eslPr ueql puB 'lool+ eL{l ol lellelPo }soL-
'aprs aql ol lno LurPero} lno,{ qlrnn urSag
'qcuaq eql qllM lfPluol ui MC: '
-
rno{ qlt^ )rpq laddn rno{ uo Surlsar 'qluaq aslllexa lPl+ P ssorlE =
uollelou leulalul llaqqunc
.#n] lolPlol eql lo+ e]UPls|sel ep|^ojd }oU seop {1rnel3 esne]eq ,11]31,:.
Surtouep eltqm llaqqLunp P qllM aslf,raxa srql ruloyad louuul l1o{:e)uPls
sil
')loll,o '
e Pue 0L uaeMleq 3u : .-
>lrop p spuPq aql e>lll 'rre aar8ap-g5 e q8norql se^oLu pueq rno1 i?::-r '
+o
'r{poq rnor{ rc =
aql lsure8e lr{311 plaq ere ulle raddn puP Moqle eqf lool} eq} ol t} =-':- -
sutpual uleaio, aql pup'osJol tnor{ rro luor} aql ssolfP ljE lPlt.- " - -
e qFnorql senoul puPq lnoA '1urof raplnoqs eql ]e uo!]P]or : -'= - '
sasnpl s,plnoplsqnr bq1lo uotll'e eql'lueula^oul stql Suun6
:,!c-:; ; -
snroJ llu
 lncline Side Raise Muscles I

Primary: 5

Secondary

Anatomic
Range: T-
du rin:

o-:'e
Trajectory

vrrP. - ,

Execution
1. Lie sideways on a bench with your torso incline d at 45 degrees supported
by your underside arm.
2. With an overhand grip, raise the dumbbell upward to head height, keeping
the elbow stiff
3. Lower the weight back down to waist level'

34
9€
'Vl e8ed uo paqulsep Surdaal ,1qF
sr aspJaxa srql :eslPl
lurelel lleqqurnc pauoddns
:uollE!rE^ lPuo!l!PPV
'la^al lsaqr seqlP:,
puPq rno^ ueqM esPr:
prPMdn aql elPutu,;-
'elf,snur JJnr rolPlor a--
uo snfo] 01 'lueule/: -
eql ]o sesrSep 09 :=- -
eql Suunp e^rllP s :,:
asrPr r.urP eql s3r: - -
snlputdsPrdns eu_ :
a8pd uo peo,::;:
Sl eslflex;: --
aslPu lPralE l alqPf
'lseq s>lloM (uMop tulPd) drtS paleuolc ; : -:
'sdlq eL.ll
]o luorJt u *:"-
pesrPr sl lleqqLunp aql ueqM palPlosllseq sl snlPuldsPJdns eq-L :,to-; :--
'snlpurdsprdns eql uo Uo#e Sursnro; 'eslel peLr :- = --
aseqd r{;.rea aql Sur.rnp lsaq8rq eq ol aluplstse; sesnPf uotltsod peur!t- =--
ur lleqqLunp eL{luo fi1ner9'uorllnpqP;o saaltap 0z ol EL lsr!+ 3u::-.-.
al)snur fuBuuud eLll sp 3ur1re'est€l tule aLll selprlrut snleutdserc-: ;-_ ;i "-,
snroj l
'p\o\\ep ro\]e\ue' p\o\\a?
 L€
'uolllsod leplnol{s eql
+oasnE]eqq]nusP}]Pl}uo]o}e|qPJouelP}nqa^|}]P|||lsalPe|]SnLu
'uollol'u alPell ol aSPluP^pP lellueqleL'Ll
lsaql eqt +o sreq4 reqio
lal+aq p a^pq allsnLU lsaLll eql +o sreq4 ulPuel 'seSueql lulofreplnoqs
eql +o uorllsoo eq+ sv'pa^ou sr LurP eql qllqM LlSnorql alSuP aql uo
Surpuadap ,(reMol pu"e 'elpptLU leddn) suol+los aalL{} Surneq se pa1a
-ptsuot eq ll 1il.lolPuP oMl {;uo seq ellsnu
^pLU ^llEuotlrun+'suotst^tp
eq1 q8noql ua^l '3nq reeq P ro dn-Llsnd :
"'dtP1saq1 s'e Lllns slueu;anoL! Suunp lseql eql ssoll:
Zg"' pup p;pmrolw)e eql Surnouu snql'LUle e'-
i 09 """"ra^ossorlalqPf
gS " " fp llaqqunp aurPa6 selPlor,{l1eula1ur pue'sexel+'s}lnppe rol: *
'ssaroaulpao srlpro]led '1ulof rap;noqs eqi 1e ere;d sa>:-
99 "'
lsaqS ra&o'l JUaUJaAOUI'sllPlluol allsnLU sllPlo+lao ; -. -
t79"' "{Pautq:e61 ueqM 'pPaq reMol eq] qlPeueq saql:--.
'r{pl1aqqun6 peaq raddn aq] tetll os slslm+ uopual = - -
29"' 'spesut ellsnul eql sV 'uule raddn a--
09 " ' ssald puaq llaqqun0
euoq snreLUnq eql o+ saqlPil"e lPL.lJ uo: -.'
8t/ " " 'ssard puaq llaqP8
a;3urs p olut a8rauu pue llPM lsaql eql ss- . . '
3saq3 alpplhl
prpMlno ssed speaq oM] aqf '(auoqls:. -
gtt ' '" 'riP a1qn,iallnd-mo1
LUnurels aq+ LUol+ sasllP p"eeq lPulels "=
V, ' '" 'fig llaqqunP aurpul eql puP '(euoqrPllol) alll^Pll eL- .'
ztt ' ' 'ssald llaqqunp aulpul
sasup peeq rplnrtne;c raddn eqI st:=.
0, "'''ssald llaqlPq aulpul
'suotlles llulolPuP oMl sPq leql elrs- '-
lsaqS ,laddgtr
padeqs-ue+ e st ro[eut sllero]lac ;-
-{2,o
*;, 1f
 BODYBUILDINC ANATOMY

anterior' This Chest Anaton

The side wall of the chest is formed by the serratus
passes forward around
muscle arises from the scapula behind, and it
edge of
the chest wall to attach to the upper eight ribs' The serrated
of the pectoralis
this muscle emerges from beneath the outer margin
scapula forward,
muscle. The serratus anterior pulls (protracts) the
is active during
stabilizing it against the rib cage. The serratus anterior
most chest exercises and wolks especially hard during
the lockout
press. The pectoralis minor muscle lies
ff..,ur. of a push-up or bench minor
t.ep ben.ul' L. pectoralis major and is not visible' lt has only a
function and does not contribute to the size of the chest.

Anatomy of the Pectoralis Maior

Manubrium

Clavicular origin of Pectoralis

H umerus bone ---r--_l::;

Upper pectoralis major

I nsertion of pectoralis

Sternal part o{
pectoralis major

Sternal origin
of pectoralis

.,/
Costal cartilage
Xiphoid process
 6€
Joull.u e r{;uc
sarl elfsnuJ
lno>pol eLll
Suunp anr
rouil.! srleroic€c
'prP/vlJO] Pll
srleropad e
1o e8pa pa1
punoJ-e p)e
sapsnq daa6 'firuoteuy Isedr; srql louel
I
 lncline Barbell Press Anatom i<

Trajectory
up an(
nerfn r
FINISH incline
more s

Upper pectoralis malor

(clavicular head)

Incre

H2nd cnz
Lower
pectoralis major -JJ=

4g*F :34 o'

:'3,:

Execution
i:'- lsc
'5- nf
-'
1. While seated on an incline bench, take a shoulder-width overhand grip on a:-:
the bar. llrl-
2. Lower the weight slowly until the bar touches your upper chest.
3. Push the bar straight up until your elbows lock out.
Muscles Involved
Primary: Upper pectoralis major.
Secondary: Anterior deltoid, triceps.

40
T'?
'(pleruo,t sruled; du8 peleuord e ueql
jeileq s;erolcad aql sazrseqdura (taq1a3o13ulre,t suuled 'dn sqrunql; duF
'ssald
lprlneu y 'sduF Jo eroql P re#o seutqluu {ue61 ;1aq;eq prepue}s
eql upql fia1es pue ,{1r1rqe1s lenaq saptnold srql :ssald au!llu! eulqf,?W
'I
+
'eluelsrsse sdarul sef,npej pue sleroped aq1 uo uolsuel sdael lno>pol
eroleq 1snIssard eql Sutleututtal dal laUoLls V'pelaMol sl lleqreq eql se uo du8 pue
eprM lno smoqle rno{ ete;; '1loM lelolrad ezlurlxeLu 01 :uolloul ;o a8uug
',funlur
+o >lsu eql
seop os'saspellutSurleds pueq aql sP lnq luotlnqtlluor sdart:1ezlullulul
pup 'altsnul eq+ +o uotpod lelno aql3ur1a8le1 'qllells releat8 e aprnord
.sdarrrl eql ulol]
sdufi tapl14 Uo#a erour seltnber pup lseql aql +o uoluoo
'ellsnu 1e.ro1rad raddn
lerluel reuut aql saztseqdua SurcBds pueq A orleN
seerp ll? sla8rel laptM {11i13r1s io duF qlpl^ raplnoqs V :Sulluds pueg
.rU* ,o
'apsnu leropad aq1 dn raq6;q ol sn)ol s$!qs aulpu! pasParf,ul
'plollep lollalue aql ol snso+ aql qlllMs erou
;o sear8ep 09 +o seurllurradaal5 lool+ eql ol sear8ap Et ol O€ le paulllu
st lsel>ltpq aql uaqM palaSlellsaq st ;etolrad raddn aqf
'ellsnLu lelollec
aql dn raq8rq {;anrssalSord ntrqs snlo, eql'saseelrut aulllul aq1 pue dr^
pastpr st lser1tpq eql sv .,fiolraferl sauturelep autllut ;o a;8ue aq1 :r{ropa[e.-
snf,oJ )ll,!lolE - ;
 lncline Dumbbell Press Anatomi<

Anterior deltoid

I
START
Triceps

Upper pectoralis major

(clavicular head)

Pectoralis major, sternal Part

Execution
1. While seated on an incline bench, start with the dumbbells at chest level,
palms facing forward.
2. Press dumbbells vertically upward until elbows lock out
3. Lower dumbbells back down to your upper chest.
Muscles Involved
Primary: Upper pectoralis major.
Secondary: Anterior deltoid, triceps.
t+7
'le^al +seql l
'lno)rol 1e (duF lPrlnau) laq1a3o1 arel surled rno{ os ssard
pue '(pleMloi suu1ed;. du8 paleuord e qltnn
aq1 Suunp slleqqLunp aqt alelol
-"tlltq;;ti]
.irigrrproq ,{q aq1 ur8ag :ssard llaqqunP d1r8-a;qertel
"'"tta
I teri
'le^al lseql qreel sllaqqLunp eql uaqM luelsep
eqleleululelolla}essrlrifun[urlap|noqsesnpfuPfle}oo}sllaqqlUnp roleLl
aq1 Sutrannol 'seqllells alfsnul lseql
aql aloul aql 'puelsep slleqqulnp
eL.ll ral ol aql
'slerollad aq1 uo uolsual sdaal lnollol eroJaq lsn[sseld
aq1 Surleutullal dal iapol'ls
V 'dot aql le laq1a3o1 IEV
sllaqqLunp aql qlnol puE
' palannol ajP sllaqqlLr
np
eLll sE eplM lno sMoqla
rnor{ alel;'lloM lPlolloc
ezrultxPtu of :uollout ;o atu:1
uollrsc:
lno)rol eql lP uolllP]luc-
raileq e salelaua8 (laqleF:-
Surru; suuled; duF ;er1na-
V 'uolllsod liPls eqi c-
pelamol sr lq8lam aql s:
qrlalts lalealS P sPro-:
(PlPMro+ Sutre; slll': :
du8 Paleuord e '-
sllaqqLunP aq1 3u rds:- -
'uotltsod PUeq sll:-'
uollEluello lleqqLUr: : " -
'plollep lollaluP eql 01 snlo+ eql qlllMS 3": --
ol saarSap Et o+ 0t lP p3- - -
ro saarSap 0g +o saurpurladael5 lool+ aql
sr lser>llpq elll uaql'pap8rellseq
sl ;elolrad raddn eqI'ellsnu'l lP':--' -
'tqi;. aq} c-:- -
rJqaiq {lantssarSotd s111qs snro} eq}'ses'ea]r11 :tll:l :
pastP] sl
aulllul'to a13ue aql :fuc-:; -
+serlleq aql sv',{lopaterl '"u'l.'in1tp
sntrol flu:"; - "
 Anatomic I

trncline Dumbhell FIY Tr: ierio rv:

-: 1':'
::::l"i

FINISH

qf?

ln

Sternal
pectoralis {,rtn'
major

: -:
Q:rsp
,1.'a

Anterior deltoid ..
Upper Pectoralis malor
(clavicular head)

Execution
1.Whi|eseatedonaninc|inebench,beginwithdumbbe|lsdirect|yabove
your chest, Palms facing together'
2.Lowerthedumbbe||soutward,bendingelbowsslightlyasweightdescends
to chest level'
3. Raise dumbbells back up and together'
Muscles lnvolved
Primary: UPPer Pectoralis major'
Secondary: Anterior deltoid'
 9ll
:
.,,4,^,
JtdJ>dP +latdr
'slprotled raddn eql +a8iP1 llrM la^el e^a lp selpupLl eql c-: :
v/\wY r,.^^
^^^^-s /\l+Jt
lpes aql qllm (tg aFBd uo peqursep) ,{;l aurqrer-u aql Sururopa6 :A;1 3Lr -rrr,
Y,W
:.;
lseqr qlPer slleqqLunp eql ueq^ luelsep eql eleuruiel ol ra+Ps s,: -- : pro]lep rorr
raplnoqs eql puP ellsnu aql ol ,finfur asnBr uP] qllerls qlnur oo1 L::=.*"
lerollad aql ralea.r8 eql 'pualsep slleqqlunp eql remol aql :uorlour ]o 3:<-:'3
'uollpup^ p sp pesn eq oslE uer (prpMrol Surre; suled; du3 paluuo)c.- '--:.
'(raq1a3o13urre; suu;ed; du3;erlnau p gllnn pleq erp sllaqqLunp eq- -:-
lseq s>pon asoraxa {l+ aqf 'uorlrsod puprl spe#u uorlplueuo lleqqL-: i---
'a1rsntu leropad aq1 dn;aq6;q ol smof sglqs aulpu! paspa.Dul
rooll eql o1 saar8ap gV ol OE lP p3- :,
sr$ar)lpq eql uaqm pala8rel lseq sr ;erolred raddn eqf 'allsnLu lp.rc-:=:
aql dn raqBrq {;anrssarSord sgrqs snro} eql'sesperf,ut aurllur eql p-: :-
pasrer sr lsai)lPq aql sv 'rfio1:aferl seuruialep eurl]ur ,to a;3ue aq1 :{.ropa'z-_
SntrOJ f,lLl CIE - r
i
I
I
 Low-PulleY €able FIY

FINISH PerJorm tl^

Upper Pectoralis major renfr.aIv hr
(clavicular head)
rc Ine dur

Anterior deltoid

Execution
1.Ineachhand,graspaD.handleattachedtothelowpulleys,andstand
u Pright.
head height
2. Raise your hands up in aforward arc until the handles meetat
3. t<eeptng your elbovtts stiff, lower the handles back to the start positbn.
Muscles Involved
Primary: Upper pectoralis major.
Secondary: Anterior deltoid.

Anatomic Focus
Traiectory: standing forward so that the pulleys are slightly behind you
affords a better trajectory to target the pectoral muscles'

il
LV
no^ pu
'uotltsod
lqSteq pPoq t
puPls puP
\1
\ \\
\
'i.-'
,tl.,
\
'(ratlrPe peqlllsap) ,{11 llaqqunp oL, - -
eql +o lPrjl ol enbluqlal lPlll.!ls Sursn 'sr{a;;nd ,rno; aq1 ueeMlaq ,i11er;-=-
ro[eu
peuorlrsod qrueq asllrexa aullful uP uo 3ur{1 a;lqnn aslflexe slql [rjjof ;:
{U alqel aulpul
a.-: :'
 tsarbell Bench Fress

+ FrNrsH

- a^^,,
-"-1. CL LLr y
.:::
;:-Se of n

-::: !-:--

Execution
overhand grip on the bar'
1. while lying on aflat bench, take ashoulder-width
chest'
2. Lower the weight slowly down to touch the middle
3. Push the bar straight up until your elbows lock out'
Muscles lrlvolved
Primary: Pectoralis ma1or'
Secondary: Anterior deltoid, triceps'

Anatomic Focus
your shoulders and buttocks in
Body position: Your torso should lie flat with
on !!.. floor for stability' lf
contact with the bench. Plant your feet firmly
bench)' the focus
your lower back is arched (oryour buttocks iise offthe
feet.off the floor by bending
shifts to the rowei pectorals. Raising your
and balance are
your Knees may help target the mid-dle chest, but
stability
with the floor'
ion,.,prorired ritren'youifeet are not in contact
Handspacing:Theidea|handspacingisshou|derwidthors|ightlywider.A
the
and also targets
narrow (close) grip emphasizes the"inner pectorals
triceps. widei frips target the outer section
of the muscle and minimize
tricePs contribution '
6'
eztuJtutt!
rrLl+ ^"^4.
^,,. >+do.r
y raprm {11
'sdarul eql s>UoM PUE slad lauu!
')
'UPde
aql sla8tel dtr8 mor;Bu aql erP eluPlPq
(LUr 9t) saqlul 9 {;aleurxordde
Surpuaq
pareds sPueq qllM esllr_axa eql
snlo+ elll '(
Luropad :sserd qsueq du8-aso13 '{1r1rqe1s
11
:uollPue^ lPuo!llpPV ur s)lo]}nq
'(preMro+ suuled;
dr.r8 paleuold e ueql lepaq slelollad
aL.ll selelosl (raq1a3o1 Surre,t suu;ed
'dn squunql) duF ;erlnau Y sdlr8 1o
elloql e )aJ+o saulqlPul AUPW 'SSelo
pue
lleqrpq piPpuels eql uPql {1a;es
{1r1tqe1s leuaq aPlnold seulqlPW
ssard lsaqf aulqrPw req eLll uo dui
'sdellll
aql of snlo, aql saqlll^ s req aql uo du8 (paleurdns; pueqrepun uy :drr9
'eluPlslss€
sdalul}olunoulPeqlse]npelpUPs|Plo}]edaqluoUo|sualsdaal
:uo|lolu ;o a8uel
lno)ro| ejo}eq lsnf ssald aq1 SulleulLula1 dat leuoL]S V
'uollPlosl lelolcad
'1eale alddru;
ezrurxeLu o1 para^ ol sl lPq eql se lno sMoqle rno{ are;1
]saqr alpprtu eql LUor+ ,r*op pue dn {;;elrpan
e^ou plnoLls leq aqf :rfiopa[e'-
dgr6 ap;611 dlrb mouep
l'.:',
 Anatomic
Dumbbell Bench Press
Grip: Dumt
FINISH palms fa
,i',,i|-'. is lowert
i: :t;j :
together
i' ii::j
"t

g'
: ,', i

t^ Pectoralis major (middle section)

i7

Anterior deltoid TricePs

Execution
at chest level, palms
1. while lying on a flat bench, start with the dumbbells
facing forward'
2. Press dumbbells vertically upward until elbows lock out'
3. Lower dumbbells back down to middle chest'

Muscles lnvolved
Primary: Pectoralis major'
Secondary: Anterior deltoid, triceps'
t9
'lno)lol le (du8 lPllneu) raq1a3o1 are,r su'r1ed
se sllaqqurnp aq} elelor :pep eql }e (premro'r
su;ed)
leql os ssald no{
'-J'ug dllt-alqu;le1
paleuotd e qllnt slleqqLunp aql ploH :ssald lleqqunp
,;ffi
sLu\Pd '\e^e\
e qr alp u, Lu,, ar ol,, ales,, r, ]:il"1t'1?#513$i ::i :i$,l,X1l'.11-
Sur.rannol 'seqllells eltsnur ^l;?;llseql aLl+ erorl-i aql 'pualsep slleqquJnp aql
lamol eql .eluplsrsse sdarul selnpal pup slploped aq1 uo uorsual sdael
lno)rol aroJteq pnlssard aql Surleurural del lauoqs V :uollotu ;o a8ueg
'lno>pol 1e taq1a8o1 slleqqLunp aql qlnol
pup luelsep Suunp aptm lno smoqla rno{ ate;; ',uorlelosr ;erolcad ezrullxut!
oI '1eare agddru) lseql elpplLu aLll tuol+ uMop pue dn {;lelrpen anoru
plnoqs slleqqLrrnp aqt puP'qlueq aql uo lel+ ell plnoqs oslolrnoA:rfio1ra[el1
1nolpol 1e d;r6 lPr1naN
(uorpes alppluJ)
rau-;:: -
'uorltsod lno>pol aqt ul uolllPlluos lauaq e snnol;e,(drr8 lellnau;
suiiel supd' qlinn sllaqqLunp aq1 3u1p1o11' uorllsod.peI
l'"' -' :
:11 :1 l^t] = s*
I rjd* saprnold ldu8 paluuord; prenuo,r Surl:- ' HSI
qlrm slleqqLunp eq13urp1o11 'uorlrsod pueq slle#P uolluluallo llaqc
Snf,OJ lrt-1"-1 '*
 Dunrbbell Fly Anatom ic
Grip: Dum
FINISH when ti
butap
: Range of r

1'.
@., stretch
descen.

Pectoralis malor

Anterior deltoid - a-art '-

.,'. r aa3 :

&&
alr
t!

Execution
middle
1, While lying on a flat bench, begin with dumbbells directly above
chest, Palms facing together.
2. Lower the dumbbells out wide, bending elbows slightly as weight
descends
to chest level.
3. Raise dumbbells together in an upward arc back to the vertical position'
Muscles lnvolved
Primary: Pectoralis ma1or.
Secondary: Anterior deltoid.
€E
'uotltsod
lE
spuelsep +q3ra
elpprLU 0Ao(
'1
L,'--l
's{a;;nd Mol elll ol paqlene salpueq-C asn pue 'saulq)PLU slqPr -
ueaMlaq {1|er1uar pauolllsod qluaq eslljexa
aql qllM esDlexe slql Li.rlc-
6pg agqe3
'la^el lseqr LllPel sllaqquJxp eql uaqM lual)- -
',{ln[ur]o eluPql aql raleetS alll oslP lnq ',ql-= - ,
aql elpuil.l,al ol lalPs s,1;
sllaqqLunp eqllemol aqr:uollor'u +0 3:-r '
r,rjr"pta rq1r.1ntr8 eql'pualsep -='-- '
'uol+puPA lol pesn aq osle uel (plPmlo;3urre1suuled; duF paleuo)c
aq- *'-
'(raq1a3o13r'rn1suled; du3 lerlnau P L1llm pleLl ale slleqqL!np '
pueq s}ra#P uolleluelro lleq0*- - :
lseq s>poM aslfrexa {l+ aqt'uotllsod
snlol ll!*:'1'
 ac- :,:
Maclrine FIY >c -::-:
a# ^- 24

!-:-il
'--l Anterior deltoid a \ -'
i- ^

:C::.S:
*:*fi.
Pectoralis maior: ?;

Upper Part
Middle section

,',1-:l
Trajectory
rL.^.--
Lt rc >c:
r-^l^!
5Uld.!, ^

Body posi
-l^.-
L|-)-
+S-
Ll C -.
v

Resistanc

Execution
bent'
1. Crab the vertical handles, elbows slightly
2.Squeezethehandlestogetheruntiltheytouchinfrontofyourchest. up'
position, keeping your elbows
3. Let your hands move back to the start
Muscles Involved
Primary: Pectoralis major'
Secondary: Anterior deltoid'

Anatomic Focus
Grip: The fly exercise works best
with a neutral grip (palms facing together)'
cin also be used for variation.
but a pronated grip (palms faci,n'g forward) the movement'
f..p V"rr.f Lofi,r'rtitt and slightly bent throughout
Rangeofmotion:Theinnercentra|portionofthepectora|musc|edoesmost
together. To emphasize the inner
of the work as the handles are squeezed
focusing on the squeeze position'
pecs, use u #ro* range of motion
a short 45-degree
perform partial reps, in which..your hands mbve through
(handles touching) position outward to 10 o'cloct<
arc from ttre-iZ oiclock
sidJ. Keep your elbows straight to
on the left anJio-,clock on the right
99
o11qFre.i1:
)f,oll,o 0Lo
aar8ap-E71.rr
'uot+tsoc
reuur eq+ 021
lsoul saop a
']uo L^U,
'aLull P 'uotletjP^ JO
le w)e euo Sulsn eslflaxe
:{ll aulqleu ulP-auo '(taq1a3o1
slql op uPf no^
:uo!]euP^ lPuolllPPV
'salpuPq +o pPelsul spPo Moqla
Sursn astuaxe lPlttuls u sr {;1 lrap-rad aq1
fi19 4ra6-tad
'dn sirnoqla
'lseLlt .r
'sred reuur aq1 Surla8lel lo+ esllraxa luallesxe u?
sr pup uorloLu eql lnoq8nolql aluelslsal uro+lun e sp)q+e Al+ eulqlPLU
eqi
'l+ll eql Suunp satlen aluelslser eql elaL.lm's{;; llaqquunp e>lllun :eluelslseN
'pezrseqduue sl lsaql raMol aql
'^ ol plell are selpuPq eql pue qBIq st leas aql ueqM pazlsPlldtue sl lseql
raddn aqtlqStq piaq ere selpueq aqt pue Mol slleas aLll ueqM:uor1lsod '{pc1
']ueL!e^ouraqlSuunp(le^elraplnoqs)qSlqsMoqlelno'{daa1'uol}Plos
geroped ezrurxetu of 'lseqr rno{ qlrm le^el are tt'O'"X311r3tr*iil,X'r,=
_
'lseql tno{ qt .'
'slerolrad tauu! aql la6rBl sdar ;e1pe6
'
autl ul elP stllP lr':
uaqm aseqd qlJa.-:
eql alPUll.J.ll0; :-
Je+Ps s,ll 'euoz hnfu
eLll lalue 11rm no,( .rc l.r
il
'r(poq rno[ ]o eu? :
aql putqaq ssed :-
selpuPq al.l+ MC
lou OC eplM l-
e^ou spueq l':
00:il t ueqM slao lalno:--
ol salllllMs slsE q c *
L!nulrxELu 3Aa --
 Decline Press
-..-
r*=--l*ei
FINISH \ ---+
____:
-<q

lncrear

Hand spac
the oul
I[t CA P<
:ec ! ire,
?:noe n{ t

Execution
1. Lie on a decline bench and take a shoulder-width overhand grip on the bar'
2. Lower the weight slowly down to touch your lower chest'
3. Push the bar straight up until your elbows lock out'
Muscles Involved
Primary: Lower pectoralis major (sternal head)'
Secondary: Triceps, anterior deltoid.

Anatomic Focus
Trajectory: The decline angle determines trajectory. As th9 bench is tilted
head-down and the deiline gets steeper, the focus shifts progressively
lower down the pectoral muscle. The lower pectoral is best targeted at a
decline of 20 to 40 degrees to the floor. Steeper declines shift the focus
from the chest to the t?iceps. Flare your elbows out as the bar is lowered
to maximize Pectoral isolation.
 '{1a1es Pu:
{1r;rqu1s Jailaq sPro#P 'autqlet-- poreMol sl l
qlluls eql sP qf,ns 'aulLllPul : snlo+ aqt
uo ssatd aullfaP aql Sutt'ttroYa' p rp n:rrF i:
:ssard 3u!ltreP eu!qlPW r,^ ^,--^ c
/\ldl\r))drc
:uoll?uPA lPuolllPpv pallrl sr L
aL{} lP qllar-;
1+ll aql +o Lrloiloq
pare'^'\c
lPuolllppe ro,t raque+ .''
aq uPl slleqqLunp sPerau
'lsaLll eql saqlnol ll uaqM S0c-:
ritqj"q
" V 'Palemol stlqBtem a--
ie uo,1ol.l 1o a8uel Pese^ar: '
uP sploJ+E sllaqqLunp oMl
Fu s-
ssatd autlraP aq1 Sutuulol-=.
rpq eql uo du!
ssard llaqquno aulpao
'af,uelslss:
sdarul lunoure aql sarnper
p'":]"1:1':^1
+o aFr':
f:::3li::?,
::: y :uolrotu
;o
a" rauotrs v '
*.";,1i'it"liliH':;';ii;;;il*"i
'sdarul aLl+
LLlol, IIoAA alou sarl,nD;'
IHVIS
pue sle;olrad I3uuI aq1sla;reld'ls li::l')::ii:iY. fflll:i:lrlf .-,
pi o;"n
: ;ffiil ;;"';:;J,i;'4" " e " i 11* :surreds; ;p-; -
: :li? ?i,lll! .
pueq
^1ff Y reepr aq1
,.;liit'Hi:;,il'iliil ffiffiI'r6'r'"i'
.apsnu leropad aql urnop ranAol ol smo' slflqs aulpap pasear)Lil
 Anatomic
Decline Dumbbell FIY
Trajedory:
head-dc
lower d
decline

,r-\'.-{

\ I

Increas

Execution
1. While lying on a decline bench, begin with dumbbells directly above your
chest, palms facing together.
2. Lower the dumbbells outward, bending elbows slightly as weight descends
to chest level.
3. Raise dumbbells back up and together.
Muscles Involved
Primary: Lower pectoralis major (sternal head)
Secondary: Anterior deltoid, triceps.
69
.oo]
spuatsep 1qB
slleqqLunp
eql lp ldrr8 lerlnau) laqlaSol arel suuled lno'{ os Ull eqlSutlnp
duF paleuord e qltm
eql elulol uaql pue 'tuoiloq eql lP (ple^^lo+ suled; rno{ anoqe
slleqqLunp eql ploq'ptr.nnoi st 1qb'ann eql sV :{11 lleqqurnp d1r8'a1qette1
'la^al lseql qleer slleqqunp aql ueqM luelsap
eql alputLlrral ollales s,11 '&nlutlo elueql aqllalealS eql oslP lnq 'qllerls
:uorlotu ;o a8u:1
;;"itJ .q1r.1nnr8 aqt 'pue)sep sllaqqLunp eql ra^ol eqr
'uorlpup^ e sP pesn aq oslP uPl (pleMlo,t Surre,t sruled; du8 paleuotd e 1nc
el'e sllaqqLunp aql uaq/"
'1raq1e3o13urre,L suuled; dr.r8 lellnau e qllM pleq
r(t+ aq|uotltsod pueq slle#P uoll'elualro;1aqquun6 :d ';
lsaq s>lloM aslflaxa
"a1*snllt lu.lcpad aql ufirop Ja'nol ol sntrol s$ltls aulPap paseaDul
looli aql ol saalSaP Ot 010Z .''-: ;-
e 1u pala8rel lsaq sr lulolrad laMol aqf 'allsnLLl lerollad eql t - : " .
,{lanriserSord sgrqs snro+ aq} radaals sta8
au1t31t^Yi
p;+i;; qrr.q .ql sy ,{iolraterl seurLUralap a13ue aur'ap
l:: 3'- .-:
snloJ I -:
 Anatomic F
Cable Crossover
Trajectory: Y
The level
Upper pectoralis major A low traj
t:roef< lh
Anterior deltoid Clavicle
the handl
Sternum
Lower Pectoralis major

START

Humerus

''iigh trajr
m xis€dion 01
Execution
to the high PulleYs of a
1. Standing upright, grasp the D-handles attached r"."ii :'*ct
cable machine.
front of you'
2.Squeezethehand|esdowntogetherunti|yourhandstouchin
waist; keeP elbows slightlY bent'
level'
3. Slowly return to the start position with your hands atshoulder

Muscles Involved
Primary: Lower pectoralis major (sternal head)'
Secondary: Anterior deltoid, triceps' ,1 i,i .:' I l.*
 'Uoddns >lrpq p L.lltM palPes
elrLlM esDraxe stql ruiolled ol no^ Mollp sautLlteu leMeN :lenossolt pelpes
luro[ leplnoqs
eql uo sserls selpld oslp lnq qJlerls lelpaiS p spro#p +q8laq 'laA0l r3
^rpssaf,euun
ppaq ro replnoqs a^oqp sspd ol spupq lno^ SurMoll? uotltsod pels aq1
3urpua1x3 's;etopad aqt ^q pup uotloLr.l +o
uorpod lprluat tauur aq1 sla8tel no( ur
1,o luo.r+
a8uBr eql sasparJut uronoq
'o eql tp spupq rno{ tano Surssot3 tuotloru ;o a8ueg
e 1o s{a11no
'apsnu leropad ro uol1rasptLr.l
sla6.rel fropaferl q6rg
.
..;t'
'"/",r
I
IHVTS
tnur"13 /
'srad aq1+o uor]lesplLU eql sla8rel'le^ellsaLll lP laau selpueq a--
qllqM ur '{ropa[er] qSlq V'ellsnul ;etolrad aqt]o sreq1,t]semo; eq1s1e3.'- "1"'nr13/
'
']srpM ro sdrq rno{;o luor} ur +aaur selpuPLl aql qrlqM ur '{lo1referl Mo
'ellsnur eql uo sn30,t eql seutulelap leeLu spuPq rno{ qrrqm lP le^31 ;--
+srpM eqllp ,{11qFr|s plPMlo+ petll}
lo lqBudn eq plnoqs oslol lnoA :,{.rop: ' -
snf,ol lru: ";
 Chest tlip Muscles I

Primary: I
(ste rn a

Seconda4

Anterior deltoid

w
;1,

START

Execution
1. Crab the parallel bars, supporting your body with elbows locked straight.
2. Bend your elbows, lowering your torso until upper arms are parallel to the
floor.
3. Push yourself back up until your elbows lock out'
€9
eql ol lallPrPo
'1qFret1s pe1
'$aql eql uPql alou soalul
aql laSiP+ ol puel 'uorlotr oslol +f,lllsel saulqlPu dlp pou aruls
1n8 ^aql alrqm esrllaxe slLll rulo;lad uel no1 :d;p eu;qrey1
'eulqleu p uo palPas
'sdarul eql ol
snlo+ aql q;tqs plel!\peq Sutlutod
squinql qlrm du8 asrenel V 'Faql
aq1tur1a3lel ueq/v\ lsaq slloM
prPmlol Sullutod squnql qllm sreq
1a11eted eql uo
duF PlePueP Y :du9
JolE
'uotlelosl ;eroPad ezlulxeul
01 pualsep no,{ sB lno sMoqla SlleJolcr
IOM
rno{ ate;3 'sdarul aq1 an;onur no'{
alou eq+ os.tol lno{ ualq8terls
no{ atouu aql PuP 'sdartll eql ol
snlo+ aLll sulqs einpod lq8udr prollap iouoir
uV 'slPloped aql lloan no{ lePle.-
eql ptPMJo+ Pueq no{ alou au-
sdecul
pue 'slPlollad aq18ur1a8te1 lc-
lailaq sl 1l11 PrPMrol lq8rls ;
'eslllaxa aql +o snrol eql slla!:
os;o1rno{ rto uotlrsod aq1 :rtopa'l'-
snf,ol lllllol: - -
'plollep lotlaluu'sdartll :,tePu : r I
'(pPaLl lPU,=.:
ro[eu sr;etolrad iaMol :/,:z- -,
pe^lo^u I
E9
'>peq reddn aql ol sseu)llq] relnlsnu ppe
'PlndPls aql
pup sntzedprl eql repun all sellsnu rolfPrlar lPlndPls asaql
llprlar o1 sderl elpplL! eql WIM )roM sellsnLU ploquloqr
aql 'elndels
'roulLrj
eql ele^ela o1 sderl raddn aLll lstsse sellsnLu aelnders rolP^al oql
p'oqroq, pue 'ro[eu ploqLuoqr 'ae;nders lol"e^el aq1 :aurds eq] o]
elnders aql roqluP leq+ sapsnu eelq+ are sntzadBr+ aq] qleaurapun
.prpMuMop e;ndets aq1 sserdep sderl reMol aq1 lptennllPq sraplnoqs
'uollrnpqe raplnoqs
aq1 3ur;;nd 'e;nders eLll lrerlel sderl a;pplLu aql
pu"e sreplnoqs eql
lstss"e o1e;ndels eq] el4or
Snrqs ol elnders eq1 ele^ala sderl raddn aql
06 """ UllbututotuPoog '(epplq replnoL{s) elnders eq} o} Lpeil? (>llec
88 "'
""'ullPeao reddn eql ul) sntzadetl eql ,to sraqLt lsMc
98'''' " uolsualxalequnl pup alpptLu aq1 'elndels pue 'uolLuo'tl:
)peg JaiAo-l 'ellr^pll eql uo raplnoqs eql ,to dtl ralno a;-
,9 "' 'Mu aulpehl o1 qtpne ()reu aqi ul) sntzaderl aql +o slac -
Z8'" /v\u llaqqunQ raddn eql '(aerqe1l e^ llleloql pue l"ellru:-
"/v\olllaqlPg eq+ llP's!leq+) qrr ]sel eq+ ol u^ op lln)s a--
08 "'
gL' '" 'urvropllnd du6-aso13 ruorrt eulds reddn aq13uo;e saleut8tlo +l s- -
gL ''" ' ur*oP11nd du5-aPtg -ader1 aql palP) al)snul padeqs-relnFu: --
qrsg alpplhl aSre; e 1o dn apeu sl lleq raddn au-
']a)uelq pellrnb P +o sluau8es re1n3;= .-
,1""'''^01alqe)palPas Surgquuasal 'suol1f,es aerql ul perapls- -:
ZL " "' r*ol lqbudn llaqlPg .-
lsaq sl )req eq]'sasodtnd Surplrnq'ipc: '
OL'' "''''6nlqs llaqqLunq 'qllMpuPs P e)ll p3\- :.
"' '0nlqs1;aqleg
pue
89 "{;;euol}lunl
'el)snu ,to sra{e1 lelenas_+o slslsucl
qreg laddP
()tPq) osro+ rear eql 'A;1ertuuo1: -
9;,
-c a 1f,
66 BODYBUILDING ANATOMY

The middle back consists of the latissimus dorsi, a large fan-shaped Anatomy ol
muscle that arises from the lower half of the spinal column and the rear
ridge of the pelvic bone (posterior iliac crest). From its large origin, the Superf icial
latissimus converges into a bandlike tendon that attaches to the upper
humerus (next to the tendon of the pectoralis majofl. When the latis-
simus dorsi contracts, movement takes place at the shoulder joint. The
latissimus dorsi pulls the upper arm downward and backward (shoulder
extension); hence this muscle is targeted by pulldowns, pull-ups, and
rows. The latissimus also pulls the arm in against the side of the body
(adduction).
The lower back is made up of the erector spinae (or sacrospinalis) Scapu la

muscles that run alongside the entire length of the spinal column. In the
lumbar region, the erector spinae split into three columns: the iliocos-
talis, longissimus, and spinalis. These muscles are the pillars of strength
in the lower back that stabilize the spine and extend the torso, arching
the spine backward.
The trapezius and latissimus dorsi are concerned primarily with move-
ments of the shoulder and arm. lt is the sacrospinalis muscles that cause
movements of the spine and torso. Exercises that target the back muscles
include shrugs, pulldowns, pull-ups, rows, and lumbar extensions. The
deadlift is a compound, multijoint exercise that utilizes all of the back
muscles (see page 88). :: - < ^^.-
L9
unrces
...
.":
(untlt) stn1a6
eelqouaA lo
sossecord snoulds
snurssrle-
\. /lso9 )tPq eqt +o
eql 'suotsue
/i sellsnut )lP
asnPf +Pq] se
1
-anoru qllm
:3*--,*--:.;-
/ n 11;,,:
"nr"-ny1 ''. Surql;e'oslo
q13uat1s;o s
roleu setel
-sotorlt eql i
:j\
alli ul 'uLunlo
--
''\ ElllUg--
(srJeurdsoltes
,{poq aq1 yo
\ snlzede4 pue 'sdn-1Jnd
replnoqs) prP
aq1 'lurolrep
I-"" -silPl aql ueq/
reddn eLll o+
salcsnut daeq salcsnu lelSl- -i: - : aq1 'ur8uo aB"
.Per eql puP u
sa!f,snry )PPg aql ;o ,{u ::' -radeqs-uel e
 Barbell Shnug Muscles lr
Primary: Tr
Secondary:

Anatomic
Upper part o{ traPezius Hand spaci
trapeziu
Trajectory:
shou lder
Body positi
muscle c
the uppe
midsectl
Range of n

Execution
an overhand
.1.
Hold a barbell at arms' length in front of the thighs, using
shoulder-width griP.
pulling the b='
2. Keeping arms stiff, shrug your shoulders as high as possible,
verticallY uPward'
trapezius
3. Lower the bar slowly down to the start position, stretching the
59
'Ileq eql ul snlzadPll alpplul eql
sla8rel (ut Sutlutod sqLunql) du3
paleuord p seetaqM ')leu 'snrzadetl aq
eql ul sntzaderl taddn
aq1 sazrseqd Lua (plemlo+ req eql Sur;;nd
Surlurod sqLunql) duF
lerlnau v'(plpMlo+ puPqleAo L
Surlulod sqLunql)
lerlnau pue (ut Surlurod
sqLu n ql) paleuord-sduF
+o elloql P spro#P
srql :8nlqs eutq)pw
:uorl?IJEA lPuo!llPPV
'snrzeoPl+ eql
]|-o sreqlJ
alpp!Lu aL{l ezlsPqdLue
ol prPM>llEq slsplnoqs
aq1 3ur1;nd'uotlf,Prler
relndets sesnef, sdrq tno,{
pulqaq lleqrPq eql LlllM
esrf,raxe aql SuruloPeS
6nrqg reag
's)rom sntzaoel+ eql repleq aql 'paslel sl leq aql laq8rq aqf :uollotu ;o a8uel
'sleplnoqs aql pulqaq allsnu eql,o uolllesplr'!
eql slltl prPMro+,{11q8l1s Suruea; spaleqM'>lleu eql ut sntzaderl laddn aql
''{;;erlual allsnur
tt"Ar'"f lstPM-aql le preM)leq {pq8rls osrol aql Sultltt
eql sllt{ 1q3'udn ,{1;el;pen 3u;pue1s a;rqm Snlqs aql Surrulofed :uolllsod '(pog
'sraplnoL.{s
aL|lelPlollo||olloUoC.u^^oppuednlqSrullslPqeql;tr1:I.ropa[ul-
'lleM sP plollep eql s>lloM duF laptnn y 'sntzader-
aql seztspqoura rpq aq1 uo dus tannoljPu ro qlplM-Jeplnoqs y :Sulruds pur-
snf,oJ )ltrJolE - :
'sulealo+ 'aeutds lopele 'plollep 'aelnders lolP^el :'fiepuo::;
'(sleq14 elpplLU pue
laddn; sntzaderl :'teu' '.
pa^lo^u I
 (<rr(qqqrrq
Dumbbell Shrug Grip: A n
lranez
!l- *
,r c^ l

Body po
u ppe
Levator scapulae
41n,,'
+l-
L C-
Rhomboid minor
R:ngc n
Rhomboid maior

,.{

Execution
l.Standuprightwithadumbbellineachhand,handshangingatyoursides
upward as high as possible
2. Keeping arms straight, shrug your shoulders
3. Lower the dumbbells back down'

Muscles Involved
fibers)'
Primary: Trapezius (upper and middle
erector spinae' forearms'
Secondary: Levator scapulae, deltoid'
\L
'alqtsso0
'saprs;nol
'snlzadP, -
eL.ll Jo uolllas elpplL.l.i aql 3ull.ro "
'(uorllerler re;ndecs) plPM>pPq pue 'sdr'-
raddn aq1 Sutltonn'(uollPnale I'elnd?l:_
HS
prenndn peurl ele sllaqqLUnp eqf d ':
lPrlneu P ul sapls rnor{ 1e sllaqqurnp ;-'
qlrnn Surqsru4 '8nrqs aq1 Suunp raqla:::
sapelq leplnoqs azaanb5
'drt8 peleuo ; :
Sutsn '1uot; ul slleqqulnp aql qllM u := '
Snrqg 6u;trre,llag
'LUOilOq - --
raqUP+ eLl-l 's>j;:"
lp qtlalls aql ralearF eql 'pela^ ol alp slleqqLUnp 9ql roleLu p
'ptt'e, silqBraan aql laqBrq eqf :uollou'l ;o aS-: 3
snrzedpll eql laPlPq
"qi roultu
elfsnru sntzaderl eql lo suollf,as alpplLU puP la00n '--
'4)au eqJ ui" ::
s11t1 TqBydn tr1pc4tert Surpuels eltqnt Sntqs aql Suttutoyad
(11q8r1s Sutueal seaieqM 'sntzaderl taC:-
tor\r\o\ apsn\! oqlr s}\q pl€mro1
i
.q1t1.8rni lsl'em eql le prPmlleq A11qBr1s osrol ino[ Sullltt:uor]rsc: ': "
'llPq eql ul snlzeo?rl : :: * '
sla8rel (urFurlurod squrnql) drrS paleuoid e searaqm'Ireu
eql - :- ::
:--- - - r:
raddn aq1 sazrseqdula (plemlo; Surlurod sqLunql) drrF
Sn3Ot JIL+/:-i - -
 Anatomic
Barbelt UPright Row Hand spac
rrapezt r

I
I

r"-
- --i -_: !

:: a: _
-: -::
.".
. _- - t

..-
ii,-,I: l'-

Execution
l.Holdabarbellatarms,length,usinganoverhandshou|der-widthgrip
,,,rllll'
2.PuIlthebarverticallyupwarduntilitreachesyourchin,raisingtheelb:
as high as Possible'
to the arms' extended position' , L lllr " -
3. Lower the bar slowly down

Muscles Involved
,P-'zza.z- Zsz,oez)us- )d Ld d'
Secondary: Levator scapulae, erector spinae, forearms'

72 fi
TL
'UoJJe lno^ snro+ d;aq {eu }eql uol}oll lelpe^
1o eueld a13urs e saptnord
eulqreL! qtlLUS e 3ursl :anor 1q31ldn aulqlew
.luelue^oLu eql
lnoqSnojql eluelsrsal {pea1s P sepl^old eulqlPul
elqpt P lo ,{a11nd
Mol eq} ol peqlPilP req lqFrerls e 3uls1'1 :rvrol 1qt;ldn alqPf sMoqle eql
'duF q1
ured luaua8urduur-laplnoqs jo >lslr eql ralear8 eql lnq
s)roM sntzaderl eqlrepleL.l aql'pesler sllPq eqlraqFrq aql:uollouI;o aSuug
'esnrexe aq1SuunP ,(Poq lno{
olasollreqaqleslel'(plollapeqllou)sntzaderlaqlazrseqdLUaol:Lro1:eferl
')lau eql uMop
aq1
laMol ellsnu aql sllq prpMro+ ripqSlls Surueal sPelaqM ',sntzadell raddn
'{1;ellual sntzaderl
sla8rel lsrpM eql ln prn^1rnq ,{pq8ils oslol rno{ Suttllt-
r{pog
aqt sllq lq8ud'n ,{;;eclpan Surpuels ellqM Mor eLll SurLuropa6 :uorlrsod
dgr$ apy6 dgr6 r*rorre6;
l-*-,-'t
/
.-i-=
'llaM se plollep eql s)roM duB raprm V 's- :. -
aq1 sazrseqdLUe rpq aql uo duF ramorleu jo LllplA -leplnoqs y :3utr::.
snfoJ l *
 Seated Cable Row Anatomic
Hand spac
farther
outer tr
your ha
focus or
trapezi L

Crip: A prc
tends tc
Trapezius
middle
FINISH neutral
Deltoid the mid
Inf raspinatus A supin,
Teres minor gflp swl
Teres major latissim L

START

-;*g

"!
A
'\,:-':raI grip

Latissimus dorsi

Execution
1. Crab the handles with arms extended in front'
2. Pull the handles high toward your chest, keeping your spine straight'
3. Return the handles to the start position'
Muscles lnvolved
Primary: Trapezius (middle and lower fibers), latissimus dorsi. Machine ror
Secondary: Rhomboids, rear deltoid.
9L
tB e8ed uo oslllexa slql +o uolldlllsap eas :/vlol eulqlEw
'1qFrer1s
.uotltplluol ellsnul eztulxeul ol laqleSol sapplq leplnoqs eLll azeenbs
pue 'elqlssod se re,|. sE qSlq puP )leq sMoqla rno^ llnd :uollotu eSuPu
'lq8udn oslol puu lqSrells )lPq lno^ daa; :uol1rsod 'o
'{Pog
'lsrop snullssllPl eql
s)roM ueruopqp aql pleMol fuo1rafer1 Mol P :lseLl) eql plelv\ol r{.ropa[el1
qSlq e q8notql leq lo
selpuPq aq1 1|nd 'sntzedetl aq11a8le1 o1 :{'ro1ra[ul1
!)
'lsiop snullssll:
aql ol snlo+ eql saLl)JIMS 0 ,:-
(pueqrePun; Paleurdns :
'snrzadell lemol PUP alPPlLU =--
slrq du8 (dn squunql) 1er1r;- HSINIJ
P sealaqM 'sntzade;1 e P: .-
pue laddn aql laSlel ol s:'--
du8 lpueqle^o) PelPuold : : :
'Sl^ :=: ,
aql +o uotljod Jeuul aql uo s-- - -
-
llrM reqlaSol lasoll spuP- - -
Surreld seareqM 'sntzedP"- .;--
aql laSrPl |1tm ped: -= - -
spueq lno{ Surred5 :3ut:::: : - - '.
SnloJ 3,*: '' "1
 Anatomic F

Wide-GriP Pulldown Hand spacin

outermo:
the musc
Grip: An ove
Crasping
better co
Trajectory: !
us\ng sh<
torso ba
that user
Range of m
position
and bacl

, | ^--l
- -- -- - vil<l|

-: - 3 eDar

Execution
l.Takeanoverhandgriponthebarwithhands6inches(,l5cm)widerthar
shoulder width.
squeezing your lats.
2. Pull the bar down to the upper chest'
overhead'
3. Return the bar to the start position

Muscles Involved
(outer section).
Primary: Latissimus dorsi
rhom boids'
Secondary: Rear deltoid, ow e r traPezius,
I

76
LL
'lurof replnolls
alll ol fun[ut esnBr uer leql
fuolra[er1 elqero^P+ ssel
P sl )feu eql purqaq uMop req eql
Tfu 3ur11n6 :urvropl;nd llau-aql-pu!qeg
'lseql aql selllnol rPq eql erolaq u€ql leptM (Lr-rl
uollotu ]o seqlul Pllxa Ma]|' P puE
'1utol1strm aq1 q8nolql sserls sse
'Arolra[er1 penotdr-ur :req lq8tetls
e lano sa8eluenPe lelenas re#c
rPq umopllnd du8-aPtnn P +o sPua
pa13ue aqI :suol.l€UE^ IPqalPuP H
:suollElrEA lEuolll PPY
ssorlp qlplm Surleraue8 's1e1 ta-- -
eq+ >po^ 01 pusl aro+alaql p-:
uorlrnppe raplnoqs asn {;ueuurtc
sdn-11n6 'lq8ranr {poq unno rno{ ,{c
peprno.rd st alu€lslsel 1€t{l ldalx:
'su,rnop;1nd 01 lPlltuls eie sdn-11- .
dn-ltna dpg-aPy6
I
't
'elqlssod sP lP+ sE >llPq pL: g
umop smoqla aq13ur11nd {q uuolloq aql-1P slel eql azaanbs puP'uol}rsc: HSI
luo'1o,
dol aqi le slel .q1 qr1.r1t ;o aFuer ezlLUlx'LU oI :uollolu 1o aF-:'
'slel remol reuul eql sazrseqdua qllLlM 'uotsualxa leplnoqs sasn l: --
os- : -
fuo1rater1 e selpe;l aueld ;u:rpa^ eql uol+ saar8ap O€ lnoqe IlEq
rno,{ Sutueal 'slPl lelno eq} saztseqdtua qrlqM 'uolllnppe-laplnoqs
3- ' -
prpmuMop,illerip'an pa11nd sllPq aql'lqFtldn sl oslo+rno{ uaqry1:Alo::; -
r
'nel aql ul uolllerluol ,=-
p spro#e rpqalpueq aql +o se8pa lelno eql le uollles pa18ue aq13u c;=
lr^op|1na ditS-apr,rn eql lo+ ]saq s)rom du8 lpaleuord; pueqtaAo ':
'>llEq oL{} ssorf,€ qlplM sal€elf ells- * =
1o uoryod srql 'lrdrute aql lapun lsiop snLulssllel aLll +o uolllos JSC *. ='
aql ol sulqs snrorl aql laprnn sla8 Surleds pueq eql sV :3utr::=
snf,o{ I *
 Close-Grip Pulldown Anatomic Fr
Hand spacinl
rnnermost
the middle
Grip: The clos
The arms ;
lower secti
Trajectory: Le;
improves tr
lean back t
Range of moti
bottom by I

Rear deltoid Trapezius

-andlebar attac
Latissimus dorsi
i'D (palms facir
::sition is midw
_ " erhand) grip
_ -:ernand) grip
,.":ets the outer
, _ a:es the inner
- j :^e muscle
cr

.r :: iional variati
- :se-grip pull-u
:_. ,,, -5 exceol
: ---:,',,nboc,,
- -:.::
Execution
1 . Take an underhand (reverse) grip on the bat with hands spaced 6 to 12
inches (15 to 30 cm) apart.
2. Pull the bar down to the upper chest, squeezing your lats.
3. Return the bar to the start position, arms extended overhead.
Muscles Involved
Primary: Latissimus dorsi (inner section).
Secondary: Lower trapezius, rhomboids, rear deltoid, biceps.

78
 zL ol9 pa)
'paFnlp?
{1rsea 1ou sr lq8ram {poq unno rnoA
Iq
paprnord aluelslser leqlldalxa su^ opllnc
'o+'relrurls
ale sdn-11n6 :dn-1;nd du3'aso11
:uoll?ue^ leuolllppv
',{1;ellual ellsnu aq} slL-
duB letlnau P pue 'slPl reuul eql salelo!
du8 pueqrapun ue 'slel lelno aql slad'r:-
duF Pueqra^o uV'duB lPueqtaPu-
paleurdns P PUe du8 lPueqrar -
paleuord e uaaMleq '(eanptu s! uollrs -
pueq srql 'Qaq1a3o1 3urre1 suuled; c '
lellnau e MollP queuqleil€ rPqalp-: -
u6!*€r"*eA reqalpuEH
'alqrssod sE lel sP >pPq pue uMop sMoqle aq13urllnd '{q Luo11o-c
aq+ +e s+el aq+ pue"dol eLille q?l aql qllerls :uollotu;o aFu;'.
"r.thb,
'unlueuoL! qllM umop lq8rann aq1 11nd ro rej ool )3Pq uea
sanord--
lou oC 'ellsnu lsrop snulssllpl eql elPlosl sdlaq pue 'fuolrefell :fuopa
aueld letrpan .q1 toil saelSap of lnoqe >lleq osrol lno[ Sutueal '-
'slPl al{l +o suolpes ra , '
rauut eql saztseqduua L{rlLiM'ple/v\>lleq puP uMop pallnd ere sulrE
:'-
'uorllnppP uPql laLllPr uolsualxe raplnoqs sasn u/v\opllnd du8-asol3 au- : -
'>lrPq elpplLL - -
lr qldap puP ssaulllql SurlerauaF 'rslop snullssllel eql,o uolpes lsoLL'=-
:-' -
aq] ol rryqt tnto,,- aql laMollPu sle8 Surreds pueq eql sy:Sutreds
snfol f ltL:"'
 Grip: An ur
Barbell Row on the b
spacing,
extensio
inner sec
contribu
an under
strength
Trajectory: F
Trapezius
toward tf
Teres major latissimus
Rear deltoid bar throu
the abdo
Latissimus dorsi
Body positic
The lowe
roun0ed
bar farthr
tn)ury.

Execution
1. Taking an overhand shoulder-width grip on the barbell, bend your torso
forward at an angle of 45 degrees to the floor'
2. Pull the bar vertically upward to touch the lower chest, keeping your spine
straight and knees slightlY bent.
3. Lower the bar down to the arms' extended position'
Muscles lnvolved
Primary: Latissimus dorsi.
Secondary: Erector spinae, trapezius, rhomboids, rear deltoid'

Anatomic Focus
Hand spacing: Spacing your hands shoulder-width apart or closer targets ti.
ceniral inner section of the lats, whereas a wider grip targets the outer :-'

80
l8
'slPl lelno e
^,,.
dL]+ -.^Q,*-
>+do)c+
'aul0s leMol
aql ssollP pPol azlulull'll
pue osjol eq1 Poddns
o1 ped lsaql Peulllul uP
aprnord snleredde nno.t
aLUOS'lUaLU qTPllP lPq -1
aql Sursn Pua PePPol aql
l+ll '1,ueq {PqBtls seeu>1 aurds;no{
pue 1q3rc4s auds )noA "
qllM 'req eql jo epls raqlla
uo peuolllsoo lea+ LlllM oslol Jno
pua pepPol aql Surre,L
puels rool+ aq1 uo lurod
paxu P 1e slontd req aql
+o pue auo asnPfaq 'Mol
aql Suunp uorlrsod {poq
ezrlrqPls ol uo#e ssa
salnoal uollPllP^ slql IH
nfr{}$ regil
t
'{.r n fu
alonord lllM slqt asneleq 'reqye+ leq
-/ eql reMol ol ldLrelle ue ul pepunor
eq )a\eu nnoLls 4)eq )eMolel4f
i:*r'!i '1q8rer1s aurds rno{ daa;1 :uoglrsod Ipog
rsJop s
i tt 'slel remol aq1 sla8rel ueLUopqP al.ll
pl
.1 / Lllnol o1 {rolcalerl loMol e q8norql req
Y aqi 3ur;;n6 snlzade;1 puP snutsstlel ro
raddn aq1 s1a3.re1lsallr eql prpMo]
raq8rq dn req aq13ur;;n6 :Lrolrafer-
'A or elll Suunp q13uar1s
peppe saplnord duF pueqrapun ue
qlrM sdellq aql LUol+ uollnqlrluol
ralear8 V slel eql ]o uorlfes rauu
lprlual aq1 Surla8re+ puP uolsualx;
raplnoqs SulzrseqdLua'3ut:eds
puPr-.| resoll P selPlllllP+ req eLll uc
drr8 lpaleuldns) pueqrapun uy :dr,1
 Anatomic
Dumbbell Row l

Grip: A neu
Trapezius
dumbbe
Latissimus dorsi grip is al
Trajectory:
and lowr
toward t
Range of m
Rear deltoid
at the bc

Body positi
spine is r

-:-Cfm a Se
-=^d at a tin
-.:< farther.

Execution
l.Craspadumbbellwithpa|mfacingin.Restthe,oppositehandandkneeo.
just above parallel to the floor'
a bench, t..pt! your spine straigit and
your torso, raising the elbov'
2. Pull the dumbbell vertically upward alongside
as high as Possible'
3. Lower the dumbbell down to the start
position' (
Muscles Involved =
Primary: Latissim us dorsi.
Secondary: TraPezius, rhombo(ds, rear deftoid, erector spinae, btteps'
 t8
I
Moqla aql Fur
loolj eql o
uo aeu) puP p
.slpl
, aqi u! uotllpr+uol elrsnLu Buyzlwyew{qateql
pallnd aq ol Moqra eqr s^^ore
lequp} )lpq
eLurl p t"
euo Lill^ elpueq aql Furqqei8 y_" auo Surnnog .e*irl e te pupq
r{q ,rnor'alqeo {a;;nd_roy pa1"as
e w)o})ad
,nou afgef palPas urv_auo
aq1 q'norq+ ssarrs ,qrueq
eql uo papoddns os.rol rno{
,iiii::ili#,1;", sdactg
'do1 aq1 alqrssod
1e se q8rq sp MoSla aq1 Fursrer pup
snLlrssrrpr aq13urqr1ar1s r.rroiloq eqi lp
,{q ,oilor 40 ,8rn,
eqr ezrurxpw :uorlour;o
atueg plollep.,lEe
e4';n^or.n"lt^::ill',i:'r;'#'"liY,i?iii:tTH,"irT-',x'#iil,"J
s--urssrlpl
!o;refraddn
eL{} s>l.io^ t!
pnq, ,q1 prn^oi
;1eqq.rnp eq1Fur11n6 :{.lopa[e4
.*#€'*
::::u dns ro pelp?g p,r osrot rno{ |b
:,_ _s3q s)roM osjol eLll ol lel;ered
*::j:: e_we["* O,ljiiilifr;jl;
ltaqqurnp eqt qllm du8 Je.rlnau y:du9 EE;
q
snf,oJ t!tuolPuv
 Muscles Inr
Machine Row Primary: Lat
Secondary: T

Anatomic F
Rear deltoid
Hand spacin
Lower traPezius whereas
Grip: A pror
FINISH a neutral
suprnate(
pro natio r
START the sides

$4
\-.1
Fronat

Execution torso
the handles with arms extended in front' supporting Your
1. Crab
against the chest Pad' sPine straig-
putt handles toward your upper abdomen' keeping Your
Z. the
start position'
3. Return the weight to the
98
'1q8re.r1s aurds
'VLe?ed uo eslsraxe slql io uolldlllsap ees :A ol alqPl Pelees
::..:::
,,:: ::.' osjol Jn
:;' ,, .: .:::'..'',.':..' -:.,.':
'palnpel sl aulos
aLll ssorr€ peol 'peo lseql P lsure8e papoddns osiol aql
qllM :uolllsod {pog
'uol+lelluol ellsnu ezlLulxeLu o1 laq1a3o1 sapPlq laplnoqs
aq1 azaanbs pue elqlssod sP )lPq )e+se smoqle rno'{ 1;n6
:uollotu ;o atueg
'fuo1rafel1 q8lq P sapl^old leas aql
''to1ra[ella8ueqr
Suuamo; pue 'Ilolrefel1ano1 e selPelf lPes eqlSursleg
's]Pl iamol aq1 sla8rel ueLuop,q€ elll preMol
o11qH,aq lees eql Fn[pV
,fio1:afulllaMo|Psealaq^^,sntzadellpuPSnL!|Ss|1e1laddnaq1s1a3le1.
alpuPt] aq13ur11n6 :{'rolreferl
lseqr aqt prPMol r{lo1ra[e.r1 qstq e qSnolql
dp6 paleu;dng d1r6 lerlnaP d;r6 paleuor6
k
e
'r{Poq lnor{
+o saPls =--
01 rssoll ,{lanlssa;3o.td anou sMoqla aql 'uol}euldns o1 P4nAu
ol uotJPuotc
uuor; saSueqt du8 eql sv 'slplraMol aLll s)loM du8 (pueqlapun) peleuldns
'e pup 'puq aql +o uollles lelluel eql slltl dUF (dn squnql) l€rlnau e
,slpl ra+no pue laddn eq11a3re1 ol spuel du8 lpueqle^o) pelpuord y :dlr9
.slpl leuut eql elplost laqlaSo+ resolt spueq lno{ Surrpds sPereqM snrzedell rcuro1/
11rnn
'l?ulrtds puep
'slel lelno aq1 1a8re1 11i,r,r pede requ€] spuetl inofi ?urred5
ptollep le
snf,ol 3ltuolEU;
' p\o}\ep )33I' sp\oquloqr' snuedtll :futpuo:; i
'rsrop snL!lssllPl
:ru2* ':
pe^lo^ul se ll s "
 Anatomic
Lumbar Extension
Hand posi
Hamstrings
FINISH Gluteus maxlmus across \

Erector sPinae Resistance

chest.
Trajectory:
section.
Range of r
about 9
WOrK tC
generat

) ar{nrmin n
-rrvrItlilr5
-:rine with
- --h :nei th
START - - ^. ft^|.^.
rrldnc:
- --r /^6t-_ rLC<
-::-JCr
- _-_ - ct -
,:.
^a

Execution
1'Liefacedownwithhipssupporiedonthebenchandanklessecuredunder
the Pads.
2.Beginwithyourtorsohangingdown'bentg0degreesatthewaist'
3'RaiseyourbodyupuntiIyourtorsoisjustabovepara||e|tothef|oor.
Muscles Involved
Primary: Erector sPinae'
Secondary: Latissimus dorsi, gluteals' hamstrings'

86
L8
l,!CI!9UAlx3
'preM>llPq rsquln!
"ult|)PW
ool pualxe )o p)ew)o+ )e+
rP+
oot aurds aql xal+ lou oP '{rn[ut
plo^P OI'eluPlslsal elqellP^
saprnord lPql eulqleur uolsuelxa
lPqulnle uo paleas ellLlM
noA t l-'=;'-'-;1-
asDlaxe aql ullo+Jad oslP uPl
uo!suaxl #.,
requnl aulqlEhl
rool+ aq.
']srPM
rapun psrnlss
'sFuulsuueq Pu€ s1lo11nc
Luor-
aql' oluo sellsnLu lPqLUnl aql
|; {Bme snro} aql s}+lL'ls uolllsoc
paulllul aql leql sr aSeluenpelp
aql lalsea aslllaxa aull sal".lr,?"o'
aql ol lasoll selluP eql puP
q; -
palroddns sdrq aq1 qllM eulp-
uolsualxa aql SutuuloP;'
uP lP luaLuenoul
raqunl aulpul
uo!suarxl rPqunl aulpul
suo\]p\I€NAas)a\3u3aul\luluel€luaua^oLuaqluuloyaduesno^:rtopa[='-
'l.s: - -
l
{q atuelsrsal PPV :3luE'"i ' I
a1e1d lq8ra'r'r e Sutploq
rno{ 1o }uor} aql pure8e 'lsaql ;no{ s' - :
: -i -
aq ,{eru spueH :uol}lsc:
paplo+ ro >lleqraMolrno{ purqaq papopalul
SntrOl ll[L]'l ' I
 Anatomic F
Deadlift Hand spacin
hang verl
Grip: An ove
back prer

Trapeztus

Latissimus dorsi

Erector splnae

Gluteus maxlmus

Hamstrings

,,..,
1

START

'-#

Execution with arms exter::-

shoulder-width overhand grip on the barbell
'
1. Take a
knees and hips. : - --
unJrqrut down' bending the lifting th: :
and elbows stiff, stand uPright,
2. Keeping your spine. straight
uPward to hiP level' ll'-
r :
to the floor'
Ll

3. Slowly lower the bar back

Muscles Involved rli "'

gluteals' hamstrings'
Primary: Erector spinae'
dorsi' quadriceps' forearms'
Secondary: Trapezius, latissimus

aa
68
'sFaJ lno{ ueamlaq Surssed alqer aql qllm leq poqs e 3ulsn
Mole wcl"+ Aene SupeJ puPls :q8no'rq1-1;nd a1qe3
Ull aql ruro,uad puu ,{a1;nd
'sellsnul qFIq+ aW uo slsuqdule
a1I1s-oun5
aql seleld eluP+s apr^^ P qllm iill aql Suruulollad :illlPuep
'1ggY a?ed uo ++rlPPeP
eql ol lamol eql Luol+ req eqi 3utU1 '
8a1-grp aql aes) s8uulsu'req pue slloilnq lreq
aql Surrulofad :lillpPap 8e1-9115
snlo+ eql q;,q, g,1, s8al aq1 qlrM l+llpeap
'pepualxe sLU
sffi
'Pi€irn>\treq l€+ ool eurds aq1 Puelxe
:1ue''ai:: aq1lnoq8nolql
ro prPMro] )req ramol eql Punor lou op lluauanot-tl
uo d
:11:Y:,i"ill
rqs re.,r' 5ffi;;i;';..; ;i' :::j::::i, l^T :?1: 11 :li
"vn 1!'l:1: ii: j^"1?:::"':
iil;*'i il I J.*ut'n,1, p,n az tltqP+s
ui :',f i:il?f r
sqa ql
liiffiiil'luiH;;"o "1 t :: qlrnn' ;li
gns 1d a1'^oq 1t puP pepualxa sur'
" a9l
r,".'tr,l tn aeues
i'it:,l;iffii't ioos aq1 Luor+ paurl ti 11tq,'nq aqr:uorlotu ;o
l€q aql:fuo1rafer1
',{poq aql ol asoll 'u^ op pue dn lq8rerls le^el+ plnoqs
'peeqP
:alu€is \r,
--r'-".---...-I
qllm 'sdrq aq1 Moleq '{11ralrp lea+ uol}lsod
lq8tells Sutlutod seol ! ,\
,!:
'Sutttoi Luol+ lPq oLlJ si-= '"
qlrnn du8 rapu---;
prpMro+ Surre,r ruled auo
Surtel laqlo aqt PUL
l r llr
lrqgtw ralno aql 3uo1e ssed spueq l'l =t.-'
plnoqs spu:- ::-
sule eql lPql os uPoP q1p'^rtplnoqs paleds aq
SI1]C:
 Execution
Good Morning Litt 1. Stand up
resting a
2. Keeping
Erector splnae group
knees sti
START
bent), br
waist un
aDove pi
3. Raise yo
rrnri ohf r
"r"b"' I
Muscles ln
Primary: Ert

Secondary:
gluteals.

Gluteus maxlmus

t--,,'t ;>'

Hamstrings

M;
I6
'>llEq leddn aql ssorlP
pPd E qllM
PaPl^old elue+slsel
ellqM slql iuloYad uel no1
peleas ^q
lJIl aulq)ehl
'uotsuelxa drq alelauaS sSutllsueq pue sa1n13
aq+ elrqA aurds aq1 ualq8rells pue ezlllqels 01 >UoM
salfsnu ePulds lollere
eql 'lueue^oLu slql Surln6 )ool+ eql o11al1ered Moleq osrol
rno{ Sutpuaq
'saelSep 05 }noqe +o
- pto^P pue 'dn peaq pup lq8re4s autds lno{ daa;1
'flPuPq8nolqlr*oppu"dna^oLuplnoL{soslollno^:uollotu;oa8uex
'uorlnf,exa sd;aq saaul aql ul puaq 1q8r1s y :{ro1re[er1
'sleplnoqs lno{ ssolre llaqruq eql alnlas o1 duF pueqreno ue Sutsn
pede qlPtan-rePlnoqs uPq]
repl^^,i11q3t1s spuPtlelPld :dll!
Snf,OJ SltllolE - I
'sButllst-ueq's1ea:- :
-
'tslop snullsstlel :fuePu::;
'aeutds rolle'll ": '
"i-='
Penlo^ul se:;-
'uotltsoc --: '
aql ol >llPq oslol l': ' ; ' '7---
lool} eql ol lellP'r:: = *'
lsnlsr oslol lno,{ I --- - -
{>-
.J-
aql 13 plPMio+ p -=:
f.nqB\\s ro1q3'er-= Y.
pue 743re4s autds -tnc" : - -
'sreplnoqs rno{ ssorrP 3- -':
:
lleqreq? qllMlq8ud- -t
U c I -:;l;:
8ZI" ' Fm lauulPH 'puPq et-
gzl' '" un) llaqPq asa^au ulr"ero+ aul
'" ' ]suM asla^au ut seuoq llPLus eq] pue sauoq ':
vzT' un) aq1 st 1u :
" Um ls!1\'\ oue JeMol eq] uaaMleq uollfun[
ZZt"' :s1uro[rPulnolpel eq] uae^]eq al: r
surParol lr,r^ ,qI
'" ')peq)H llaqqun0 1r^oP ruled; uotleuord Pi:-li::::
ol.J' "1"1
uolleurdn5 'Puln eql punorP
selelol sn :
8II' 'ssald q:uaq du6-asoP eqt ueqm I'ureero+, aq+ ul t1"!1-t.11".'^:
9II' ' ' 'ssald sdarul Paleas 1rnr.no1r1
'uutB raddn aLll l'Ilor+ {BmB sa' -- "-
'uolsuaYa sda:u1 butr{-1
tII'
z["' " " "'dtc uilParo+ eql 'uolsualxa Sutrna 'ln ',: -
,," :
sdarul aql plPMOl SaAoLu ujealo+ eql'uoxel+
urvropqsnd :1uro[Moc =
0II'' "'
sda)UI euirn6 'uolsuelxe pue uolxel;'PUln
oMI pu? :-
}P Jnllo sluaueAoul
80I"' Fn)aurPPN eq11e := '-
'snrounq aql uaaMloq uolllunf
90I"' lln)lapeald
lurof a8urq P sl Moqle
aqt '(aprs ra3--'''
"Fn)alqe) uo :=''
?0I"' uol Puln pue (epls qLunql eq+
z0l' '" ' un) uolle4ua)uo] "q1 SlSlSUOl L!J:=' - -
snlpPJ aql 'sauoq oMl +O
;-'
00I'''''''' um llaqquno ,""rrq^ 'snleunq eql 'auoq euo +c:
'pn) llaqlP8 reMC -
86"'' ure reddn aq1 '(uurearo+) ure [
sdarlg
uuretaddn eql olul papl^lp sl Lr'l': '- ' /r\