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How To Do Dumbbell Squats

Jun 162013

Dumbbell squats might seem like a beginner’s exercise to some but if you’re looking for another way to work your legs, something to superset that doesn’t involve machines, or want to train outside the gym they can be very effective. And if you think you’re too strong for them, a couple of simple changes will change your mind. Dumbbell squats are intended to target the quadriceps muscles of the thigh, but also involve the gluteus maximus (buttocks), the hamstrings at the back of the legs and also the calves and lower back. Unlike squatting with a barbell the amount of weight that can be used is limited by grip strength and access to heavy dumbbells, but not only are dumbbells squats a good introduction for beginners, even experienced lifters can benefit. The most obvious benefit of dumbbell squats over traditional barbell squats is that, due to the weight being held [...]

How To Do A Leg Press

Jun 102013

The leg press is great for anyone new to exercise but it is often looked down on by more experienced lifters. This is often down to the limited range of movement and lack of resistance available, but with the right techniques it can always good be a way to train the legs, especially in a multi-exercise workout. The leg press machine can vary a little in design but the general function is always the same, as is the target area which is the quadriceps (thigh) and the gluteus maximus (butt), along with the hamstrings at the back of the leg. It’s a very simple exercise to do, but there are a number of ways to make it more effective, give better results and avoid causing injuries, especially to the knees. The main cause of problems is adding too much weight resulting in a poor technique, which includes locking knees between [...]

How To Do The Leg Extension

May 282013

While the leg extension might seem fairly simple there are a few things to be aware of to be sure of getting the most from the exercise. Full contraction and maximum lengthening of the muscles is necessary. But this can only be achieved by setting up the leg extension machine correctly, not by just loading more and more weight until you develop knee problems and can’t train your legs at all. The leg extension is an isolation exercise for the quadriceps muscles of the thigh (rectus femoris and vastus). It is best done at the start or end of leg workout for pre- or post- exhaustion. The leg extension machine looks pretty straightforward. Adjust the backrest and the pad for the legs and that’s all there is to it. At least that’s what many people think. In reality there a few key points to be aware of to get the [...]

How To Do Rear Flys

May 092013

The rear fly can be done just with the posterior (rear) deltoids in mind, but it can also involve the trapezius and rhomboids (the muscles that move the shoulder blades closer together) to varying degrees depending on technique. As it is an isolation exercise there are others that work the shoulders and upper back more generally, but it is excellent to develop and “shape” this area. The main issue with the rear fly is trying to lift too much weight which results in poor technique, which in turn reduces the effectiveness of the exercise. In some cases this can also mean more chances of shoulder or upper back problems. The first way to prevent this is to make sure the arms are kept almost straight, with just a slight bend at the elbow, otherwise the emphasis shifts away from the rear deltoids and more onto the trapezius which is not [...]

How To Do A Front Raise

May 032013

The front raise is intended to work the shoulders, particularly the front (anterior) part, but done incorrectly or with too much weight it can result in injury to the rotator cuff muscles. The front raise is an isolation exercise which targets the anterior deltoid of the shoulder. Its purpose when flexed is to abduct the arm, in other words lift it away from the body. It is different to the lateral raise in that it moves to the front instead of the side. The main issues with the front raise is poor technique that leads to attempting to lift weights that are too heavy, which can result in serious damage to the rotator cuff muscles that potentially take months to properly heal. Good technique not only avoids this but gives better results. The start position of the front raise is to have the hands spaced shoulder-width apart, which if holding [...]

How To Do Dumbbell Shrugs

Apr 282013

Dumbbell shrugs are an isolation exercise for the upper part of the trapezius, but doing them incorrectly can allow you to cheat and use heavier weights than necessary, which actually takes the focus off the intended area and can cause damage to the shoulders and rotator cuff muscles. Dumbbell shrugs really only work the upper part of the trapezius, which is the muscle that when developed gives the shoulders a more rounded appearance up to the neck. Its purpose is to shrug the shoulders, or to keep the shoulder joint in position when a weight is acting upon them. A good example of this is carrying suitcases. As a secondary muscle the forearms are also involved keeping hold of the dumbbells, plus the muscles of the upper back are required to keep the posture upright, which you might feel if you have tight shoulders. There a few common errors I [...]

How To Do A Lateral Raise

Apr 172013

The lateral raise can be done with dumbbells or a cable machine, but in either case it is an exercise intended to work the deltoid muscles of the shoulder. Do it wrong however, and not only could you be transferring the effort away from this area, you could be doing long-term damage to the numerous muscles of the shoulder. The lateral raise works the deltoid muscle of the shoulder but the effort is focussed on the lateral area, which is in-between the anterior (front) and posterior (rear) deltoid. Its purpose is to raise the arm away from the body to the side (abduction). Also involved, even with correct technique, are the trapezius and anterior deltoid muscles. The lateral raise sounds like a pretty straightforward technique – simply raise your arms to shoulder height and then lower back to the sides, but while there are a couple of slightly different ways [...]

How To Do An Upright Row (cable)

Mar 222013

The upright row is an excellent exercise for working the shoulders, but done incorrectly it can cause rotator cuff problems and trapped nerves. With good technique however, the upright row can be a beneficial, multi-joint movement useful for strength training and muscle building. The upright row exercise primarily works the trapezius muscle of the upper back and the deltoids of the shoulder, as well as the biceps as a secondary muscle. It can be adjusted in several ways, varying the grip width to concentrate more on the trapezius or the deltoids, or done with a cable machine, barbell or dumbbells. Whichever piece of equipment is used to do an upright row, having a narrow grip shifts the effort from the deltoids to the trapezius, which done with correct technique and providing there are no existing rotator cuff issues is an excellent exercise. If there are then this can be solved [...]

How To Do A Triceps Extension

Mar 032013

The triceps extension exercise can work the whole muscle but do it wrong and you could be getting your shoulders involved and decreasing the range of movement, greatly affecting the results you get. The triceps muscle (otherwise known as the triceps brachii) is mainly responsible for extending the arm. It originates at the shoulder blade (scapula) and inserts at the tip of the ulna, which is one of the bones in the forearm. The triceps extension is done using a cable machine and because of the position your arms for this exercise, it works the muscle in the mid-range. For this reason it is best done later on in your triceps workout after shortest and longest position exercises. One of the two most common mistakes with the triceps extension is not having a full range of movement. When the arm is straight the elbows should be almost locked, which is [...]

How To Do A Close Hands Push Up

Feb 262013

A close hands push up has little to do with exercising the chest muscles and is instead done to work the triceps. Knowing when a push up changes from focussing on the chest, to triceps as well as chest, and then finally to concentrating on the triceps, will allow you to use one simple exercise to achieve three different results. The triceps muscle (otherwise known as the triceps brachii) is mainly responsible for extending the arm. It originates at the shoulder blade (scapula) and inserts at the tip of the ulna, which is one of the bones in the forearm. The close hands push up is very similar to a standard push up except the hands are a lot closer together, taking the effort off the pectorals because of the lack of adduction (inward movement) at the shoulder. In a standard push up the hands are about shoulder-width apart, similar [...]

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