More ideas from serdar3113
Bent over one arm cable pull. A unilateral (one-sided) compound exercise. Target muscle: Latissimus Dorsi. Synergistic muscles: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Lower Pectoralis Major, Pectoralis Minor, Obliques, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, and Iliocastalis Thoracis. Dynamic stabilizers: Biceps Brachii and Triceps Brachii (long head only).

The bent-over one-arm cable pull is great for developing unilateral upper-body strength and warming up your latissimus dorsi at the start of a back workout.

Arnold press. A compound push exercise, invented by Arnold Schwarzenneger. Main muscles worked: Anterior Deltoid, Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezii, and Serratus Anterior. Visit site to learn how to perform this exercise properly, as most people get it wrong.

Invented by Arnold Schwarzenegger, the Arnold press combines the lateral raise and shoulder press into a single and effective shoulder exercise.

Seated dumbbell overhead press exercise

Target your anterior deltoids with the seated dumbbell overhead press, a primary compound exercise that synergistically works your triceps and upper pecs.

Dumbbell armpit row. A compound pull exercise. Muscles worked: Lateral deltoid, Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezii, Serratus Anterior, Infraspinatus, and Teres Minor. Also known as the dumbbell raise.

The dumbbell armpit row is a rare exercise that targets your lateral deltoid. Your posterior deltoid and various arm and back muscles act as synergists.

Alternating dumbbell front raise. Main muscles worked: Anterior deltoid, Lateral Deltoid, Clavicular Pectoralis Major, Middle and Lower Trapezii, and Serratus Anterior.

Main muscles worked: Anterior deltoid, Lateral Deltoid, Clavicular Pectoralis Major, Middle and Lower Trapezii, and Serratus Anterior.

Bent over two arm dumbbell row. A major compound exercise! Target muscle: None. Multiple back, arm, and shoulder muscles work synergistically. Synergistic muscles: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, and Sternal (Lower) Pectoralis Major. The Biceps Brachii and the Long Head of the Triceps Brachii act as dynamic stabilizers.

Bent over two arm dumbbell row. A major compound exercise! Target muscle: None. Multiple back, arm, and shoulder muscles work synergistically.

Lying side hip raise. An isolation push exercise that works many muscles! Muscles worked: Internal and External Obliques, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. See website for benefits of this exercise.

The lying side hip raise targets your internal and external obliques, while synergistically working many other muscles throughout your legs, back, and core.