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Avant Bras

Avant Bras

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).

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).

Upper chest and shoulders workout.

Upper chest and shoulders 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.

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.

Seated dumbbell overhead press exercise

Seated dumbbell overhead press exercise

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.

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.

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

Alternating dumbbell front raise. 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. 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.

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.

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.

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