exercise details as per body parts
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List of weight training exercises 1
List of weight training exercises
This list is incomplete.
Standing barbell curls exercise for biceps
This is a partial list of weight training
exercises organized by muscle group.
Overview
The human body can be broken down
into different muscles and muscle
groups. The muscles can be worked
and strengthened by exercise. This
table shows major muscles and the
exercises used to work and strengthen
that muscle.
Exercise Quad-
riceps
Ham-
strings
Calves Gluteus Hips
other
Trapezius Pectorals Lats Deltoids Triceps Biceps Fore-
arms
Ab-
dominals
Lower
back
Squat Yes Some Some Yes Yes Yes Some
Leg press Yes Some Some Yes
Lunge Yes Yes Yes Yes
Deadlift Yes Yes Yes Yes Some Some Some Yes
Leg extension Yes
Leg curl Yes Some
Standing calf
raiseYes
Seated calf
raiseYes
Hip adductor Yes
Exercise Quad-
riceps
Ham-
strings
Calves Gluteus Hips
other
Trapezius Pectorals Lats Deltoids Triceps Biceps Fore-
arms
Ab-
dominals
Lower
back
Bench press Yes Some Some
Chest fly Yes Some Some Some Some
Pulldown Yes Some Some Some
Pull-up Some Yes Some Some Some
Bent-over row Some Yes Some Some
Upright row Some Yes Some Some Some
Shoulder press Some Yes Some
Shoulder fly Some Yes Some
Shrugs Yes Some Some
Pushdown Yes
Triceps
extension Yes
Biceps curl Yes
http://en.wikipedia.org/w/index.php?title=Biceps_curlhttp://en.wikipedia.org/w/index.php?title=Triceps_extensionhttp://en.wikipedia.org/w/index.php?title=Triceps_extensionhttp://en.wikipedia.org/w/index.php?title=Pushdown_%28exercise%29http://en.wikipedia.org/w/index.php?title=Shrugshttp://en.wikipedia.org/w/index.php?title=Shoulder_flyhttp://en.wikipedia.org/w/index.php?title=Shoulder_presshttp://en.wikipedia.org/w/index.php?title=Upright_rowhttp://en.wikipedia.org/w/index.php?title=Bent-over_rowhttp://en.wikipedia.org/w/index.php?title=Pull-up_%28exercise%29http://en.wikipedia.org/w/index.php?title=Pulldown_exercisehttp://en.wikipedia.org/w/index.php?title=Chest_flyhttp://en.wikipedia.org/w/index.php?title=Bench_presshttp://en.wikipedia.org/w/index.php?title=Hip_adductorhttp://en.wikipedia.org/w/index.php?title=Seated_calf_raisehttp://en.wikipedia.org/w/index.php?title=Seated_calf_raisehttp://en.wikipedia.org/w/index.php?title=Standing_calf_raisehttp://en.wikipedia.org/w/index.php?title=Standing_calf_raisehttp://en.wikipedia.org/w/index.php?title=Leg_curlhttp://en.wikipedia.org/w/index.php?title=Leg_extensionhttp://en.wikipedia.org/w/index.php?title=Deadlifthttp://en.wikipedia.org/w/index.php?title=Lunge_%28exercise%29http://en.wikipedia.org/w/index.php?title=Leg_presshttp://en.wikipedia.org/w/index.php?title=Squat_%28exercise%29http://en.wikipedia.org/w/index.php?title=File%3AStandingBarbellCurl.jpghttp://en.wikipedia.org/w/index.php?title=Biceps_curl -
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List of weight training exercises 2
Crunch Yes
Leg raise Yes Yes
Back extension Some Yes Yes
Lower body[1]
Quadriceps (front of thigh)
Squat
Hack squat machine
The squat is performed by squatting down with a weight held across
the upper back and standing up straight again. This is a compound
exercise that also involves the glutes (buttocks) and, to a lesser extent,
the hamstrings, calves, and the lower back. Lifting belts are sometimes
used to help support the lower back, as are tight-fitting "squat suits"
which compress the lower torso. The freeweight squat is one of 'The
Big Three' powerlifting exercises, along with the deadlift and the bench
press.[2]
Equipment
Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically
used, although the practitioner may instead hold dumbbells, kettlebells, or other weighted objects. Individuals
uncomfortable performing freeweight squats may use a Smith machine or hack squat machine.
Major variants
Common variations include front squats, in which the weight is held across the upper chest, and box squats, in
which the practitioner rests briefly on a box or bench at the bottom of the movement.
Leg press
Leg press machine
The leg press is performed while seated by pushing a weight away
from the body with the feet. It is a compound exercise that also
involves the glutes and, to a lesser extent, the hamstrings and the
calves. Overloading the machine can result in serious injury if the sled
moves uncontrollably towards the trainer.[3]
Equipment
Leg press machine.
http://en.wikipedia.org/w/index.php?title=Leg_press_machinehttp://en.wikipedia.org/w/index.php?title=Leg_presshttp://en.wikipedia.org/w/index.php?title=File%3ALegPressMachineExercise.JPGhttp://en.wikipedia.org/w/index.php?title=Hack_squat_machinehttp://en.wikipedia.org/w/index.php?title=Smith_machinehttp://en.wikipedia.org/w/index.php?title=Kettlebellhttp://en.wikipedia.org/w/index.php?title=Dumbbellhttp://en.wikipedia.org/w/index.php?title=Barbellhttp://en.wikipedia.org/w/index.php?title=Powerliftinghttp://en.wikipedia.org/w/index.php?title=Weight_lifting_belt%23Equipmenthttp://en.wikipedia.org/w/index.php?title=Triceps_surae_musclehttp://en.wikipedia.org/w/index.php?title=Hamstringshttp://en.wikipedia.org/w/index.php?title=Gluteus_maximushttp://en.wikipedia.org/w/index.php?title=Weight_training%23Isolation_exercises_versus_compound_exerciseshttp://en.wikipedia.org/w/index.php?title=Weight_training%23Isolation_exercises_versus_compound_exerciseshttp://en.wikipedia.org/w/index.php?title=Squat_%28exercise%29http://en.wikipedia.org/w/index.php?title=File%3AHackSquatMachineExercise.JPGhttp://en.wikipedia.org/w/index.php?title=Back_extensionhttp://en.wikipedia.org/w/index.php?title=Leg_raisehttp://en.wikipedia.org/w/index.php?title=Crunch_%28exercise%29 -
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List of weight training exercises 3
Deadlift
Dumbbell deadlift.
The deadlift is performed by squatting down and lifting a weight off
the floor with the hand until standing up straight again. Grips can be
face down or opposing with one hand down and one hand up, to
prevent dropping. Face up should not be used because this puts excess
stress on the inner arms. This is a compound exercise that also involvesthe glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the
hamstrings and the calves. Lifting belts are often used to help support
the lower back. The deadlift has two common variants, the Romanian
deadlift and the straight-leg-deadlift. Each target the lower back, glutes
and the hamstrings differently.
Equipment
Dumbbells, barbell, trapbar or Smith machine.
Major variants
Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged
deadlift (emphasizes lower back).
Leg extension
Leg extension machine.
The leg extension is performed while seated by raising a weight out in
front of the body with the feet. It is an isolation exercise for the
quadriceps. Overtraining can cause patellar tendinitis.[4]
The legs
extension serves to also strengthen the muscles around the knees and is
an exercise that is preferred by physical therapists.
EquipmentDumbbell, cable machine or leg extension machine.
Wall Sit
The wall sit, also known as a static squat, is performed by placing one's
back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right
angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps.
Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the
knees bear most of the load, especially when they are held at right angles (90 degrees).
EquipmentBody weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.
http://en.wikipedia.org/w/index.php?title=Quadricepshttp://en.wikipedia.org/w/index.php?title=Wall_sithttp://en.wikipedia.org/w/index.php?title=Leg_extension_machinehttp://en.wikipedia.org/w/index.php?title=Patellar_tendinitishttp://en.wikipedia.org/w/index.php?title=Overtraininghttp://en.wikipedia.org/w/index.php?title=Quadricepshttp://en.wikipedia.org/w/index.php?title=Leg_extensionhttp://en.wikipedia.org/w/index.php?title=File%3ALegExtensionMachineExercise.JPGhttp://en.wikipedia.org/w/index.php?title=Trapbar_deadlifthttp://en.wikipedia.org/w/index.php?title=Trapeziushttp://en.wikipedia.org/w/index.php?title=Deadlifthttp://en.wikipedia.org/w/index.php?title=File%3ADumbbellDeadlift.JPG -
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List of weight training exercises 4
Hamstrings (back of legs)
Leg curl
Leg curl machine.
The leg curl is performed while lying face down on a bench, by raising
a weight with the feet towards the buttocks. This is an isolation
exercise for the hamstrings.
[5]
Equipment
Dumbbell, cable machine or leg curl machine.
Major variants
Seated (using a leg curl machine variant); standing (one leg at a
time).
Snatch
The snatch is one of the two current olympic weightlifting events (the other being the clean and jerk). The essence of
the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. Thebarbell is pulled as high as the lifter can manage (typically to mid [ chest] height) (the pull) at which point the barbell
is flipped overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require
rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter
receive the bar in a squatting position, while at the same time flipping the weight so it moves in an arc directly
overhead to locked arms. When the lifter is secure in this position, he rises (overhead squat), completing the lift.
Calves
Standing calf raise
Dumbbell standing calf raise.
The standing calf raise is performed by plantarflexing the feet to liftthe body. If a weight is used, then it rests upon the shoulders, or is held
in the hand(s). This is an isolation exercise for the calves; it
particularly emphasises the gastrocnemius muscle, and recruits the
soleus muscle.[6]
Equipment
Body weight, dumbbells, barbell, Smith machine or standing calf
raise machine.
Major variants
One leg (the other is held off the ground); donkey calf raise (bentover with a weight or machine pad on the lower back).
http://en.wikipedia.org/w/index.php?title=Soleus_musclehttp://en.wikipedia.org/w/index.php?title=Gastrocnemius_musclehttp://en.wikipedia.org/w/index.php?title=Calf_%28anatomy%29http://en.wikipedia.org/w/index.php?title=Standing_calf_raisehttp://en.wikipedia.org/w/index.php?title=File%3ADumbbellStandingCalfRaise.JPGhttp://en.wikipedia.org/w/index.php?title=Clean_and_jerkhttp://en.wikipedia.org/w/index.php?title=Snatch_%28weightlifting%29http://en.wikipedia.org/w/index.php?title=Leg_curl_machinehttp://en.wikipedia.org/w/index.php?title=Hamstringhttp://en.wikipedia.org/w/index.php?title=Leg_curlhttp://en.wikipedia.org/w/index.php?title=File%3ALyingLegCurlMachineExercise.JPG -
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List of weight training exercises 5
Seated calf raise
Seated calf raise machine
The seated calf raise is performed by flexing the feet to lift a weight
held on the knees. This is an isolation exercise for the calves, and
particularly emphasises the soleus muscle.[7]
Equipment
Barbell or seated calf raise machine; can also be done on a leg
press machine.
Hips
Hip abduction
The hip abduction exercise is performed by opening the legs while sitting, thereby pushing a machine's pads resting
on the outside of the hips apart. This is an isolation exercise for the gluteus muscles of the hip. It is not generally
necessary to exercise the hip abductor muscles in isolation, as they are in use during exercises such as the squat and
lunge.[8]
Equipment
Hip abduction and adduction machine.
Hip adduction
The hip adduction exercise is performed by closing the legs while sitting, thereby pushing a machine's pads resting
on the inside of the hips together. This is an isolation exercise for the adductor muscles of the hip, and is generally
only necessary for people practicing sports that overuse these muscles.[9]
Equipment
Hip abduction and adduction machine.
http://en.wikipedia.org/w/index.php?title=Adductor_muscles_of_the_hiphttp://en.wikipedia.org/w/index.php?title=Hiphttp://en.wikipedia.org/w/index.php?title=Hip_adductionhttp://en.wikipedia.org/w/index.php?title=Hip_abduction_and_adduction_machinehttp://en.wikipedia.org/w/index.php?title=Muscles_of_the_hiphttp://en.wikipedia.org/w/index.php?title=Gluteushttp://en.wikipedia.org/w/index.php?title=Hip_abductionhttp://en.wikipedia.org/w/index.php?title=Soleus_musclehttp://en.wikipedia.org/w/index.php?title=Seated_calf_raisehttp://en.wikipedia.org/w/index.php?title=File%3ASeatedCalfRaiseMachineExercise.JPG -
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List of weight training exercises 6
Upper body
Pectorals (chest)
Smith machine bench press
The bench press is performed while
lying face up on a bench, by pushing a
weight away from the chest. This is a
compound exercise that also involves the
triceps and the front deltoids, also
recruits the upper and lower back
muscles, and traps. The bench press is the
king of all upper body exercises and is
one of the most popular [ chest] exercises
in the world. It is the final exercise in
'The big 3'.
Equipment: dumbbells, barbell, Smithmachine or bench press machine.
Major variants: incline ~ (more
emphasis on the upper pectorals),
decline ~ (more emphasis on the lower
pectorals), narrow grip ~ (more
emphasis on the triceps), push-up
(face down using the body weight),
neck press (with the bar over the neck,
to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms
on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)
Dumbbell flye
The chest fly is performed while lying face up on a
bench or standing up, with arms outspread holding
weights, by bringing the arms together above the
chest. This is a compound exercise for the pectorals.
Other muscles worked include deltoids, triceps, and
forearms.
Equipment: dumbbells, cable machine or "pec
deck" machine.
Major variants: incline ~ (more emphasis on theupper pectorals), decline ~ (more emphasis on the
lower pectorals), cable crossover.
Cable crossovers
Dips
http://en.wikipedia.org/w/index.php?title=Forearmhttp://en.wikipedia.org/w/index.php?title=Tricepshttp://en.wikipedia.org/w/index.php?title=Deltoidshttp://en.wikipedia.org/w/index.php?title=Pectoralis_major_musclehttp://en.wikipedia.org/w/index.php?title=Fly_%28exercise%29%23Chest_flyhttp://en.wikipedia.org/w/index.php?title=File%3ADumbbellFlye.gifhttp://en.wikipedia.org/w/index.php?title=Push-uphttp://en.wikipedia.org/w/index.php?title=Bench_presshttp://en.wikipedia.org/w/index.php?title=File%3ASmithMachineBenchPress.gifhttp://en.wikipedia.org/w/index.php?title=Pectoralis_major_muscle -
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List of weight training exercises 7
Lats (Upper back)
Pulldown machine
The pulldown is performed while seated by pulling
a wide bar down towards the upper [ chest] or
behind the neck. This is a compound exercise that
also involves the biceps, forearms, and the rear
deltoids.
Equipment: cable machine or pulldown machine.
Major variants: chin-up or pullup (using the body
weight while hanging from a high bar), close grip
~ (more emphasis on the lower lats), reverse grip
~ (more emphasis on the biceps).
The Pull-up is performed by hanging from a
chin-up bar above head height with the palms facing
forward (supinated) and pulling the body up so the
chin reaches or passes the bar. The pull-up is a compound exercise that also involves the biceps, forearms, traps,and the rear deltoids. A chin-up (palms facing backwards) places more emphasis on the biceps and a wide grip
pullup places more emphasis on the lats. As beginners of this exercise are often unable to lift their own
bodyweight, a chin-up machine can be used with counterweights to assist them in the lift.
Equipment: chin-up bar or chin-up machine.
Dumbbell bent-over row
The bent-over row is performed while leaning over,
holding a weight hanging down in one hand or both
hands, by pulling it up towards the abdomen. This is
a compound exercise that also involves the biceps,
forearms, traps, and the rear deltoids. The torso is
unsupported in some variants of this exercise, in
which case lifting belts are often used to help
support the lower back.
Equipment: dumbbell, barbell, Smith machine or
T-bar machine.
Major variants: cable row (using a cable machine
while seated).
http://en.wikipedia.org/w/index.php?title=File%3ADumbbellBentOverRow.JPGhttp://en.wikipedia.org/w/index.php?title=Pulldown_exercisehttp://en.wikipedia.org/w/index.php?title=File%3APulldownMachineExercise.JPGhttp://en.wikipedia.org/w/index.php?title=Latissimus_dorsi_muscle -
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List of weight training exercises 8
Deltoids (shoulders)
Cable machine upright row
The upright row is performed while
standing, holding a weight hanging down
in the hands, by lifting it straight up to
the collarbone. This is a compound
exercise that also involves the trapezius,
upper back, forearms, triceps, and the
biceps. The narrower the grip the more
the trapezius muscles are exercised.
Equipment: dumbbells, barbell, Smith
machine or cable machine.
Shoulder press machine
The shoulder press is performed while seated, or
standing by lowering a weight held above the head
to just above the shoulders, and then raising it again.
It can be performed with both arms, or one arm at a
time. This is a compound exercise that also involves
the trapezius and the triceps.
Major variants: 360 Degree Shoulder Press
(wrists are rotated while weights are lifted, then
weights are lowered in front of the head before
being rotated back to the first position).
The military press is similar to the shoulder press
but is performed while standing with the feet
together. (It is named "military" because of the
similarity in appearance to the "at attention" position used in most militaries) Unlike the seated shoulder press, the
military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright,
and is thus a more effective compound exercise.
Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine.
Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards).
Dumbbell lateral raise
The lateral raise (or shoulder fly) is performed while standing
or seated, with hands hanging down holding weights, by lifting
them out to the sides until just below the level of the shoulders.
A slight variation in the lifts can hit the deltoids even harder,
while moving upwards, just turn the hands slightly downwards,
keeping the last finger higher than the thumb. This is an
isolation exercise for the deltoids. Also works the forearms and
traps.
Equipment: dumbbells, cable machine or lateral raise
machine.
http://en.wikipedia.org/w/index.php?title=Fly_%28exercise%29%23Shoulder_flyhttp://en.wikipedia.org/w/index.php?title=File%3ADumbbellLateralRaise.JPGhttp://en.wikipedia.org/w/index.php?title=File%3AShoulderPressMachineExercise.JPGhttp://en.wikipedia.org/w/index.php?title=Upright_rowhttp://en.wikipedia.org/w/index.php?title=File%3ACableMachineUprightRow.JPGhttp://en.wikipedia.org/w/index.php?title=Deltoid_muscle -
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List of weight training exercises 9
Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~
(emphasis is on the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and
lifted over the head in a circular motion).
Triceps (back of arms)
Cable machine pushdown
The pushdown is performed while standing by pushing down on
a bar held at the level of the upper chest. It is important to keep
the elbows at shoulder width and in line with shoulder/legs. In
other words, elbows position should not change while moving the
forearm pushes down the bar. This is an isolation exercise for the
triceps.
Equipment: cable machine or pulldown machine.
Lying dumbbell triceps extension
The triceps extension is performed while standing
or seated, by lowering a weight held above the head
(keeping the upper arms motionless), and then
raising it again. It can be performed with both arms,
or one arm at a time. This is an isolation exercise for
the triceps. It is also known as the french curl.
Equipment: dumbbell(s), barbell, cable machine
or triceps extension machine.
Major variants: lying ~ (lying face up with the
weights over the face), kickback (bent over with
the upper arm parallel to the torso).
http://en.wikipedia.org/w/index.php?title=Lying_triceps_extensionshttp://en.wikipedia.org/w/index.php?title=French_curlhttp://en.wikipedia.org/w/index.php?title=Triceps_extensionhttp://en.wikipedia.org/w/index.php?title=File%3ADumbbellTricepsExtension.JPGhttp://en.wikipedia.org/w/index.php?title=Pushdown_%28exercise%29http://en.wikipedia.org/w/index.php?title=File%3ACableMachinePushdown.JPGhttp://en.wikipedia.org/w/index.php?title=Triceps_brachii_muscle -
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List of weight training exercises 10
Biceps (front of arms)
Dumbbell biceps curl on the preacher bench
The Preacher curl is performed while standing or seated, with
hands hanging down holding weights (palms facing forwards),
by curling them up to the shoulders. It can be performed with
both arms, or one arm at a time.
Standing barbell curl
Alternating rotating dumbbell curl
Hammer curl
The Zottmann curl gives a stronger focus to forearm training
compared to the traditional curl.
Waist
Abdominals
Crunch
Crunch
Main article Abdominal exercise
The crunch is performed while lying
face up on the floor with knees bent, bycurling the shoulders up towards the
pelvis. This is an isolation exercise for
the abdominals.
Equipment: body weight, dumbbell or
crunch machine.
Major variants: reverse ~ (curling the
pelvis towards the shoulders), twisting
~ or side ~ (lifting one shoulder at a
time; emphasis is on the obliques),
cable ~ (pulling down on a cable
machine while kneeling), sit-up ~
(have [ chest] touch your knees),
vertical crunch (propping up to dangle
legs and pulling knees to the [ chest]
or keeping legs straight and pulling up
legs to a 90 degree position). Reverse
hanging crunch (using gravity boots or
slings to hang head down and pulling
to a 90 or 180 degree form)
http://en.wikipedia.org/w/index.php?title=Obliquus_externus_abdominis_musclehttp://en.wikipedia.org/w/index.php?title=Crunch_%28exercise%29http://en.wikipedia.org/w/index.php?title=Abdominal_exercisehttp://en.wikipedia.org/w/index.php?title=File%3AFloorCrunch.JPGhttp://en.wikipedia.org/w/index.php?title=File%3ACrunch.gifhttp://en.wikipedia.org/w/index.php?title=Abdominal_muscleshttp://en.wikipedia.org/w/index.php?title=Preacher_curlhttp://en.wikipedia.org/w/index.php?title=File%3APreacherBenchBicepsCurl.gifhttp://en.wikipedia.org/w/index.php?title=Biceps_brachii_muscle -
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List of weight training exercises 11
Seated leg raise
The leg raise is performed while
sitting on a bench or flat on the
floor by raising the knees towards
the shoulders, or legs to a vertical
upright position. This is a
compound exercise that alsoinvolves the hip flexors.
Equipment: body weight or
dumbbell.
Major variants: hanging ~
(hanging from a high bar), side ~
(lying on side), knee raise (lying
on back, drawing knees to chest).
Lower back
Back extension
Back extension on a Roman chair
The back extension is performed while lying face down partway along
a flat or angled bench, so that the hips are supported and the heels
secured, by bending down at the waist and then straightening up again.
This is a compound exercise that also involves the glutes.
Equipment
Body weight, dumbbell or back extension machine.
Major variants
Without bench (lying face down on the floor).
Deadlift
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other
major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or
execution can cause serious injury.[10]
A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up
by contracting the erector spinae (primary lower back muscle). When performed correctly the role of the arms in the
deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift
the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for
this reason focusing on improving one's deadlift will help prevent back injuries.
http://en.wikipedia.org/w/index.php?title=Erector_spinae_muscleshttp://en.wikipedia.org/w/index.php?title=Deadlifthttp://en.wikipedia.org/w/index.php?title=Back_extensionhttp://en.wikipedia.org/w/index.php?title=File%3A800px-RomanChairBackExtension.gifhttp://en.wikipedia.org/w/index.php?title=Hip_flexorshttp://en.wikipedia.org/w/index.php?title=Leg_raisehttp://en.wikipedia.org/w/index.php?title=File%3ASeatedLegRaise.gif -
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List of weight training exercises 12
Good-morning
The Good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the
shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The
good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but
is primarily used to strengthen the lower back; the degree of knee bend used will change the focus nearly
straight-legged involving the hamstrings most.
Further reading
Exercise and Muscle Directory at exrx.net[11]
Weight-training and weight-lifting exercises[12]
References
[1] Johnson-Cane, Deidre; Cane, Jonathan; Glickman, Joe (2000). The Complete Idiot's Guide to Weight Training . Indianapolis: Alpha Books.
pp. 169. ISBN 0-7865-4251-9.
[2][2] Johnson-Cane et al., p. 170
[3][3] Johnson-Cane et al., p. 173.
[4][4] Johnson-Cane et al., p. 175.
[5][5] Johnson-Cane et al., p. 177.
[6][6] Johnson-Cane et al., p. 179.
[7][7] Johnson-Cane et al., p. 180.
[8][8] Johnson-Cane et al., p. 181.
[9][9] Johnson-Cane et al., p. 182.
[10][10] Johnson-Cane et al., p. 187
[11] http://exrx.net/Lists/Directory.html
[12] http://www.realsolutionsmag.com/weight-training/
http://www.realsolutionsmag.com/weight-training/http://exrx.net/Lists/Directory.htmlhttp://www.realsolutionsmag.com/weight-training/http://exrx.net/Lists/Directory.htmlhttp://en.wikipedia.org/w/index.php?title=Good-morning -
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Article Sources and Contributors 13
Article Sources and ContributorsList of weight training exercises Source: http://en.wikipedia.org/w/index.php?oldid=537646840 Contributors: 1234r00t, 8newsky, Abdull, Adrian J. Hunter, Aericanwizard, Aitias,
AllPurposeGamer, Amakuru, Arbitrarily0, Arvindn, Axis of eran, Beetstra, Billymac00, BlinkingBlimey, BrazucaNY, BrokenSegue, CarpalTunnelEx, Chris the speller, Cireshoe, Cmdrjameson,
Corefitnessabs, Darkwind, Dave3141592, Deekayfry, Deli nk, DeusAllatus, Dfrg.msc, Drasstic, Entropicraven, Eric-Wester, EverettColdwell, Excirial, Faisalee, Fama Clamosa, Figgie123, Finlay
McWalter, Foede, Frogular, Fullobeans, GB fan, GeorgeStepanek, Gogo Dodo, GraemeL, Grafen, Halbared, Halcyon209, Hankwang, Heathermaus, Heathert, Honeydoilookfat, Hoo man,
Iceman111111, Insanity Incarnate, Iridescent, Jacobs99, Kalell1983, Kiore, Kubigula, Kuru, LilHelpa, Listor1989, MER-C, Magioladitis, Mandarax, Martothir, Matt Crypto, Mfwnoface, Michael
Hardy, MikeWall, Mikewall, Mohamed Ouda, Momergil, MrVibrating, Muu-karhu, Nikai, Od Mishehu, Ohnoitsjamie, Omicronpersei8, Osarius, OverlordQ, Philip Trueman, Physicalfitnet,
Physicistjedi, Pichpich, Pissant, Prasannavigneshr, Rich Farmbrough, Ripper404, Rmogul, Rockin291, Ronz, Rror, S1ammage, Sallypursell, Samwb123, Sandstein, Scottalter, Skyfoxydelta,Stephan Leeds, Stwalkerster, The Fat Man Who Never Came Back, The Master of Mayhem, Tide rolls, Tlpierce, Traintogain, Trusilver, TylerDurden8823, Vipinhari, WLU, West Brom 4ever,
William Avery, Woohookitty, Yankees76, Yaris678, 210 anonymous edits
Image Sources, Licenses and ContributorsImage:StandingBarbellCurl.jpg Source: http://en.wikipedia.org/w/index.php?title=File:StandingBarbellCurl.jpg License: Creative Commons Attribution-ShareAlike 3.0 Unported
Contributors: Mindmatrix, Scoobytrash, 1 anonymous edits
Image:HackSquatMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:HackSquatMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek
Image:LegPressMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:LegPressMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek
Image:DumbbellDeadlift.JPG Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellDeadlift.JPG License: Creative Commons Attribution-ShareAlike 3.0 Unported Contributors:
GeorgeStepanek, 1 anonymous edits
Image:LegExtensionMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:LegExtensionMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek, Glenn
Image:LyingLegCurlMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:LyingLegCurlMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike
3.0 Unported Contributors: GeorgeStepanek, Glenn
Image:DumbbellStandingCalfRaise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellStandingCalfRaise.JPGLicense: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek
Image:SeatedCalfRaiseMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:SeatedCalfRaiseMachineExercise.JPGLicense: Creative Commons
Attribution-ShareAlike 3.0 Unported Contributors: GeorgeStepanek
Image:SmithMachineBenchPress.gif Source: http://en.wikipedia.org/w/index.php?title=File:SmithMachineBenchPress.gifLicense: Creative Commons Attribution-Sharealike 3.0
Contributors: Mohamed Ouda
Image:DumbbellFlye.gif Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellFlye.gifLicense: Creative Commons Attribution-Sharealike 3.0 Contributors: Mohamed Ouda
Image:PulldownMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:PulldownMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek, Glenn
Image:DumbbellBentOverRow.JPG Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellBentOverRow.JPGLicense: Creative Commons Attribution-ShareAlike 3.0 Unported
Contributors: GeorgeStepanek, 1 anonymous edits
Image:CableMachineUprightRow.JPG Source: http://en.wikipedia.org/w/index.php?title=File:CableMachineUprightRow.JPG License: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek, Glenn
Image:ShoulderPressMachineExercise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:ShoulderPressMachineExercise.JPGLicense: Creative Commons Attribution-ShareAlike
3.0 Unported Contributors: GeorgeStepanek, Glenn
Image:DumbbellLateralRaise.JPG Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellLateralRaise.JPG License: Creative Commons Attribution-ShareAlike 3.0 Unported
Contributors: GeorgeStepanek, Was a bee
Image:CableMachinePushdown.JPG Source: http://en.wikipedia.org/w/index.php?title=File:CableMachinePushdown.JPG License: Creative Commons Attribution-ShareAlike 3.0 Unported
Contributors: GeorgeStepanek, Glenn
Image:DumbbellTricepsExtension.JPG Source: http://en.wikipedia.org/w/index.php?title=File:DumbbellTricepsExtension.JPG License: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek
Image:PreacherBenchBicepsCurl.gif Source: http://en.wikipedia.org/w/index.php?title=File:PreacherBenchBicepsCurl.gifLicense: Creative Commons Attribution-Sharealike 3.0
Contributors: Mohamed Ouda
Image:Crunch.gif Source: http://en.wikipedia.org/w/index.php?title=File:Crunch.gifLicense: Creative Commons Attribution-Sharealike 3.0 Contributors: Mohamed Ouda
Image:FloorCrunch.JPG Source: http://en.wikipedia.org/w/index.php?title=File:FloorCrunch.JPG License: Creative Commons Attribution-ShareAlike 3.0 Unported Contributors:
GeorgeStepanek, Mindmatrix
Image:SeatedLegRaise.gif Source: http://en.wikipedia.org/w/index.php?title=File:SeatedLegRaise.gifLicense: Creative Commons Attribution-Sharealike 3.0 Contributors: Mohamed Ouda
Image:800px-RomanChairBackExtension.gif Source: http://en.wikipedia.org/w/index.php?title=File:800px-RomanChairBackExtension.gifLicense: Creative Commons Attribution-Sharealike
3.0 Contributors: Mohamed Ouda
License
Creative Commons Attribution-Share Alike 3.0 Unported//creativecommons.org/licenses/by-sa/3.0/
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