INDEX

close-grip bench press, 54–55 fine-tuning, 80–8

decline bench press, 82–83 general factors, 7–2
dumbbell row, 84–85 importance of perfection, 26
incline bench press, 90–93 injury recovery, 8
L-fly, 00–0 joint soreness, 8
overhead lockout, 04–07 mirror, limitations as training aid, 82–83
overhead press, 08–3 progressive poundage increases, 7, 26, 87
parallel bar dip, 4–6 trainer, selection of, 79
prone row, 24–25 video recording, as training aid, 82–87
stretching, ü94ý, ü95ý, ü97ý External rotator exercises, 00–0
Demetriou, Constantinos, 28, 208 Eye control, 8
Dumbbell bench press, 40–4, ü43ý
incline, 92, ü93ý
spotting, 40–4 F
Dumbbell curls Finger extension, ü86ý
supinating, ü63ý Flexibility
technique, 62 affecting exercise routine, 8
Dumbbell overhead press in bent-legged deadlift, 64
control in, 0 importance of, 88
one-handed, üý in squat, 50–5, 60
positioning, , ü2ý in stiff-legged deadlift, 66, 70
spotting, 2 stretching guidelines, 88–90
technique, 0 Flexion imbalances
Dumbbell row and exercise routine, 22
equipment, 84 and stretching, 88–89
muscle groups affected, 84 Foot disorders, affecting exercise, 22
position, ü85ý Footwear
setups, ü85ý for weight training, 8
technique, 84 see also Specific exercises, footwear, e.g., Squat, footwear
Dumbbells Forearm exercises
collar-free Montini rod, 84, ü85ý, 24 curl, 60–63
with kettlebell handles, 84, ü85ý, 24 deadlift
bent-legged, 64–80
partial, 8–9
E stiff-legged, 66–70
Elbow injuries, from barbell curl, 4 dumbbell row, 84–85
Equipment, see Exercise equipment; Specific exercise, equipment, finger extension, 86
e.g., Dumbbell row, equipment grip machine training, 88–89
Erector exercises lever bar work, 98–99
back extensions, 30–33 pinch-grip lifting, 20–22
deadlift prone row, 24–25
bent-legged, 64–80 pulldown, 26–27
partial, 8–9 pullup, 32–35
stiff-legged, 66–70 shrug, 40–45
side bend, 46–49 thick-bar hold, 72–73
squat, 50–65 wrist roller training, 74–76
Exercise equipment Form, see Exercise form
basics for home-gym, 2
free weights, 2
machines, disadvantages of, 2–3 G
safety issues, 2, 8 Gastrocnemius exercises, 48–52
Exercise form Genetics, affecting bodybuilding, 28, 24
basics, 7 Gerard, Al, 69
checklists, 78 Gloves, 2
defects causing injuries, 6 Gluteus exercises
difficulty of reps, 87 back extension, 30–33

27