9.3 The Must-Know Exercises

Globally, fitness enthusiasts and Personal Trainers utilize thousands of diverse exercises and their variations in gyms and fitness centers daily. Capturing all these within a single book would be a daunting, near-impossible task. However, personal trainers with sound knowledge of human anatomy can identify the prime mover muscles and their origin and insertion points, the muscle actions, and the anatomical directions of the movement performed by these actions. This understanding enables them to grasp how these muscles exert force on our bones to facilitate body movements and name them appropriately.

Take, for instance, the chest fly. This exercise could be described as a horizontal or transverse adduction of the humerus in the shoulder joint. This explanation signifies that the movement occurs in the transverse plane within the shoulder joint, where the humerus is drawn towards the body’s midline.

Due to the vast array of exercises available, personal trainers may need to use descriptive forms to understand and incorporate them into their training programs.

In this book, we’ve included a selection of more common exercises along with key teaching points to guide you through the training basics. As your career as a personal trainer evolves, you’ll undoubtedly discover and experiment with more exercises, both on your own and with your clients.

The Squat

Often hailed as the “King” of all exercises, the squat tops the list of the big three lifts, including the deadlift and bench press. The barbell back squat, for example, is a predominant variant in fitness circles, often considered one of the most essential and effective exercises. However, not every client, especially beginners, may have the technique to perform a barbell back squat without potential negative impacts.

Many fitness professionals hold a common misconception that every client should reach a level where they can execute a solid back squat. However, this belief is far from accurate.

While the squat represents a fundamental human movement pattern, the back squat isn’t as critical as one might think. Every day, we perform various forms of squats, from full range-of-motion (full ROM) squats when picking up an object to half squats when sitting down on the toilet, fulfilling Maslow’s hierarchy of human needs.

Given its essential nature, trainers should aim to help their clients master a squat, at least with their body weight.

Like any other exercise, squats have a progression that trainers should follow with beginner clients. Start with sit-to-stand movements from a bench, progressing to suspension-assisted squats, full range-of-motion bodyweight squats, and then goblet squats with resistance, using tools like a dumbbell or kettlebell. After mastering the goblet squat, the progression continues to trap bar squats, front squats, and, ultimately, the pinnacle of the progression pyramid—the revered barbell back squat.

For many years, there has been a common belief that squatting below a 90-degree angle in the knee, or allowing the knee to travel past your toes, could cause injury. However, we don’t subscribe to this viewpoint at the PT Business Academy when teaching our trainers to coach squats.

This belief in the ‘safest’ squat technique originates from a study by Dr. Klein in the early 1960s (Klein, K. 1961), who researched the shear forces on the knee. However, none of the subsequent studies have replicated his findings.

Instead, these later studies discovered that the highest shear forces on the ACL (Anterior Cruciate Ligament) and the Collateral Ligaments in the knee occur from the first 30 to a 60-degree angle in the knee, decreasing past the 60-degree angle. Meanwhile, the greatest shear forces on the PCL (Posterior Cruciate Ligament) occur at the 90-degree angle of the knee during a squat, decreasing past that angle.

While analyzing these data, it’s unclear why the advice was to squat exactly to a 90-degree angle for so many years, where the shear forces on the PCL were the greatest. Therefore, performing squats deeper than a 90-degree angle in the knee seems safer.

A common misconception is that a squat to parallel equates to a 90-degree angle squat from the knee’s perspective. This is inaccurate. A squat to parallel usually involves approximately a 110-degree angle or slightly more at the knee joint due to the knee’s forward travel, thus increasing the angle while squatting to parallel.

Another myth is debunked in the study by Fry et al., 2003 (Fry, A.C., Smith, J.C., Schilling, B.K. 2003). They researched the torque at the knee and hip in restricted squats (where the knee is prevented from traveling past the toes) and unrestricted squats. The findings showed an increase in knee torque from approximately 117 to approximately 150 Nm in unrestricted squats. In contrast, hip torque increased from approximately 28 Nm to over 300 Nm in restricted squats, causing a greater forward lean and placing higher shear forces on the lumbar spine. This adjustment occurs naturally to prevent the center of mass from shifting backward to such a degree that it would cause the person to fall.

When thinking of defining a general rule for squatting, it is urgent to understand that despite our genetic makeup being 99.8% identical, the 0.2% difference means we are built very differently—different hip structures, varying limb lengths, different length ratios between bones (femur vs. tibia and fibula), different thoracic lengths, etc. All these factors significantly affect how we squat.

Thus, our teaching philosophy emphasizes carefully assessing each client and adjusting the squat technique to their individual abilities. 

Nonetheless, there are guidelines you should follow to teach your clients how to perform squats safely and effectively.

Guidelines for performing the squat:

  1. Head in a neutral position and look forward (not up or down).
  2. Scapula retracted (regardless of the squat variance).
  3. For the BB Back Squat: Barbell placed on the Trapezius.
  4. Elbows, as much as possible, are drawn to the body and under the bar.
  5. Maintain a neutral position of the spine with contracted back muscles for stability.
  6. With lighter loads, inhale in the eccentric phase (going down), or use the Valsalva maneuver for heavier loads to increase core stability.
  7. Controlled descent (eccentric phase of the lift) 2-3 seconds.
  8. Knees should be tracking the toes and be allowed for natural travel.
  9. Depth is as far as the spine stays rigid, and the lumbar spine stays neutral without elongating.
  10. No pelvis tilt should be allowed (aka. Butt-wing).
  11. Do not bounce at the bottom.
  12. A controlled shift of direction with a slight pause at the bottom.
  13. Faster but controlled lift (concentric phase) 1-2 seconds and exhaling or holding on to the Valsalva maneuver.
  14. Do not lock your knees.
Other squat variations

Variations of the squat can serve different purposes and be adapted to various fitness levels. They allow individuals to progress at their own pace and target specific aspects of strength and mobility. We’ll start with a beginner-friendly variant.

Bodyweight Box Squat

The Bodyweight Box Squat is an excellent starting point for those new to fitness training who has yet to learn the squat technique or have poor execution or those looking to perfect their form. This variation uses a box, bench, or any other sturdy, elevated surface to help guide the movement and ensure proper form.

How to perform a Bodyweight Box Squat:

  1. Positioning: Start by standing in front of a box or bench at a height where your thighs would be parallel to the floor when you’re sitting. Your feet should be shoulder-width apart but may be adjusted according to individual differences (hip joint structure, current mobility, etc.), with toes pointing slightly outwards.
  2. Initiate the Movement: Begin the squat by hinging at your hips, pushing them back as if you’re about to sit down on the box. At the same time, start bending your knees while keeping your chest up and back straight, head in the neutral position.
  3. Sitting: Lower your body until you’re sitting on the box. You can lightly touch the box with your buttocks or sit fully, depending on your comfort level and strength. Ensure your knees align with your feet and not caving inwards.
  4. Standing Up: Press through your mid-foot and heels to stand back up, straightening your hips and knees. Ensure to maintain the natural arch in your lower back and keep your chest up throughout the movement.
  5. Repeat: Perform the desired number of repetitions.

The Bodyweight Box Squat helps learn the proper squat movement pattern, develop lower body strength, and improve balance and body awareness. You can progress to more challenging squat variations as you gain strength and confidence in your form. Always remember to engage your core throughout the exercise and move in a controlled manner to maximize benefits and minimize the risk of injury.

Suspension Squat

Let’s move to the Suspension Squat, often performed with tools like the TRX (Total Resistance Exercise) system or other brands of suspension training equipment. This variation offers a unique blend of support and challenge, making it a valuable tool for beginners and more advanced trainees.

The Suspension Squat uses a suspension training system to assist with the squatting movement. The system provides a counterbalance that can help maintain stability and control throughout the movement, especially for those who are still working on their balance, mobility, and lower body strength.

How to perform a Suspension Squat:

  1. Setup: Start by adjusting the suspension straps so that the handles are at waist height. Stand facing the anchor point with feet shoulder-width apart (may be adjusted to individual differences), and hold onto the handles with your arms fully extended in front of you.
  2. Initiate the Movement: Begin the squat by pushing your hips back and bending your knees, just as you would in a standard squat. As you lower your body, allow your arms to bend and the suspension trainer to take some of your body weight.
  3. Bottom Position: Go as low as your hip mobility allows, ideally until your thighs are slightly below parallel to the ground. Ensure your knees are in line with your toes and not collapsing inward. Your chest should remain lifted and your core engaged.
  4. Standing Up: Push through your mid-foot and heels to rise back up to the starting position, extending your arms as you do so.
  5. Repeat: Perform the desired number of repetitions.

The Suspension Squat offers an excellent way to focus on form and depth in the squatting movement while providing a degree of support. As you become more comfortable and stronger, you can rely less on the suspension system and more on your own strength, gradually progressing to more traditional squat variations.

The Goblet Squat

Next up is the Goblet Squat, a squat variation that involves holding a weight, such as a dumbbell or a kettlebell, close to your chest. This squat variation can help improve your form, balance, and mobility, making it a perfect addition to your training routine as you progress in your squat journey.

The Goblet Squat is named so because of the way you hold the weight in front of you, much like you would hold a large goblet. The weight’s position can help you maintain a more upright torso, which benefits those struggling with forward lean in their squats.

How to perform a Goblet Squat:

  1. Setup: Stand with your feet slightly wider than hip-width apart or adjust according to individual differences. Hold a dumbbell or kettlebell by one end, cupping it in both hands at chest level. Ensure that your elbows are pointed downwards.
  2. Initiate the Movement: Start by pushing your hips back and bending your knees to lower your body. Your elbows should come inside your knees at the bottom of the squat, helping to push them outwards.
  3. Bottom Position: Lower yourself as far as comfortable, ideally until your thighs are at least parallel to the floor or slightly below parallel, depending on your hip mobility. Keep your chest lifted, your back straight, and your core engaged.
  4. Standing Up: Press through your mid-foot and heels to stand back up, maintaining the weight at your chest.

Repeat: Perform the desired number of repetitions.

The Goblet Squat is a versatile exercise that can be used with various weights and can be performed by individuals of different fitness levels. As you get stronger and more comfortable with the movement, you can increase the weight of the dumbbell or kettlebell to continue challenging your body and promoting strength gains.

Trap bar or Hex bar squat

The next progression is the Trap Bar Squat, also known as the Hex Bar Squat. This squat variant uses a trap or hex bar, which allows you to stand inside the bar, making the weight distribution different from a regular barbell squat and allowing for a more upright torso.

The Trap Bar Squat offers a unique blend of the squat and deadlift movements, providing a more balanced load on your muscles and joints, and can be easier on the lower back due to the upright torso position. This makes it an excellent choice for those who may have issues with traditional barbell squats or those looking to mix up their training regimen.

How to perform a Trap Bar Squat:

  1. Setup: Step inside the trap bar with your feet hip-width apart (may be adjusted to individual differences). Squat down and grab the handles of the trap bar. Your grip should be firm, and your arms should be fully extended.
  2. Positioning: Keep your chest up, your back straight, and your core engaged. Your shoulders should be slightly in front of your hips, and your center of mass should be distributed over your mid-foot. This is your starting position. Your knees may be passing your toes, which will depend on your hip and ankle mobility as well as your femur and tibia ratio.
  3. Initiate the Movement: Begin the movement by pushing through your mid-foot and heels to stand up. Maintain the tension in your core, and keep your chest up and back straight as you lift the weight.
  4. Top Position: Stand tall with your knees close to full extension (full extension might be necessary with heavier loads – lockout position) and hips fully extended. The trap bar should be close to your body, hanging straight down.
  5. Lowering the Weight: Reverse the movement by pushing your hips back and bending your knees to lower the weight to the starting position.
  6. Repeat: Perform the desired number of repetitions.

The Trap Bar Squat is a great exercise for building total body strength, particularly in your legs, back, and core. It can be useful for those new to lifting weights or working on improving their squat form. As always, prioritize technique over weight to ensure you perform the exercise safely and effectively. As you get more comfortable with the movement, you can gradually increase the weight to continue challenging yourself and promoting muscle growth.

The Front Squat

The Front Squat is a pivotal variation that emphasizes the quadriceps and the upper back, engaging the glutes and hamstrings. It entails carrying the weight in front of your body, across your shoulders, making it a greater test of balance and form. Crucially, the front squat is a key component of Olympic weightlifting, forming the clean portion of the clean and jerk movement, one of the two lifts contested in the sport.

Apart from its direct application to Olympic weightlifting, the front squat can significantly augment core strength and stability. It also enhances flexibility and posture and is particularly beneficial for athletes due to its resemblance to the body position in numerous sports.

How to perform a Front Squat:

  1. Setup: Begin by setting the bar on a squat rack at about chest level. Stand facing the bar, feet shoulder-width apart.
  2. Positioning: Step under the bar with your elbows high, allowing it to rest across the front of your shoulders. Cross your arms to hold the bar in place if your wrist mobility doesn’t allow for the usual front squat hold of the bar, and lift it off the rack. Take a step back and position your feet hip-width apart or adjust according o individual differences. This is your starting position.
  3. Initiate the Movement: Initiate the squat by pushing your hips back and bending your knees as if sitting back in a chair.
  4. Bottom Position: Descend as low as you can and as deep as your hip and ankle mobility allow you while keeping your back flat, your chest up, and your knees tracking over your toes. Your elbows should remain high throughout the movement to keep the bar stable.
  5. Rising Up: Drive through your mid-foot and heels to return to the starting position, maintaining your chest elevated and back straight.
  6. Repeat: Execute the desired number of repetitions.

The Front Squat is a demanding exercise necessitating flexibility, balance, and strength. Starting with a lighter weight is crucial until you’ve mastered the form.

Deadlift

Like the squat, the Deadlift is a fundamental component of our everyday movements. The Deadlift’s hip hinge, a crucial element, is embedded in numerous daily activities. For instance, you perform a deadlift when you’re grocery shopping and need to place filled bags on the floor before lifting them up again.

Given its omnipresent nature, we believe the Deadlift or one of its variations should be incorporated into our training programs. This inclusion extends beyond the scope of being part of the big three lifts. The multitude of benefits a deadlift brings to our lives makes it a compelling case for regular practice.

It’s undeniable that the Deadlift can yield impressive results. However, many people tend to avoid it due to the increased risk of injury associated with improper lifting techniques. Although the Deadlift appears straightforward, it presents a unique challenge. The lower back discs can be exposed to extreme compression forces during maximum effort lifts.

It’s vital to understand that there aren’t inherently bad exercises; there are only poorly executed techniques.

When performed correctly, the Deadlift engages all the muscles of the posterior kinetic chain (muscles you can’t see in the mirror), including the calves, hamstrings, glutes, lumbar spine, upper back, and trapezius. The demand on these muscles bestows great responsibility on the individual performing the Deadlift. Ensuring the exercise’s safety and effectiveness necessitates a harmonious blend of control and grit.

The primary appeal of the Deadlift is its utility. In addition, it can aid in the development of numerous other exercises (e.g., cleans or snatches for athletes), movement patterns (e.g., squatting, lunging, bracing, pulling), and sport-specific skills or actions (e.g., jumping and sprinting).

Unlike the squat and bench press, the Deadlift is unique among lifts as there is no eccentric (lowering) muscle action preceding the concentric (upward) lifting motion. This absence of an eccentric phase implies that there is no use of stored elastic energy provided by the stretch-shortening cycle—a mechanism akin to a spring, where muscles and tendons compress before quickly releasing, thereby enhancing strength capabilities.

The term ‘deadlift’ stems from this unique attribute: lifting the weight from a dead stop position. This is why it’s so functional for both everyday life and sport. It directly translates to lifting heavy objects off the ground or explosively launching from a stationary position, making it an essential movement for us to master, regardless of our fitness goals.

The importance of the Deadlift cannot be overstated. Research conducted by Escamilla et al., 2001, showed that the Deadlift’s biomechanics align closely with our everyday movements, emphasizing its significance in training programs. Another study by McGill et al., 2009, further underscores the importance of proper technique to maximize the benefits and minimize the risk of injury.

Execution: Technique is critical

To truly harness the benefits of the Deadlift, a thorough understanding and mastery of its proper technique are vital. Initially, one must be aware of the essential principles of deadlifting. These core tenets revolve around safety, simplicity, and consistency.

The journey to a successful deadlift commences with an appropriate setup:

  1. Stance: Position your feet at hip-width distance, with toes directed straight forward.
  2. Grip: Place your hands shoulder-width apart, with your arms hanging directly above them. Essential to the Deadlift are a firm grip on the bar, thumb encircling the bar, and knuckles facing downwards. This wider grip, paired with a narrower stance, ensures that the knees and knuckles do not interfere with each other during the lift.
  3. Body Position: Ensure a flat back, with hips higher than your knees and shoulders elevated above your hips. The direction of the head, neck, and chest should be congruent – where the chest faces, the eyes follow. It can be useful to select a point on the ground about three meters ahead and maintain focus on it, ensuring head stability throughout.

Remember, these positions serve as initial guidelines, and adjustments are always permissible based on individual capabilities.

With a proper setup in place, we can delve into the specifics of how to maneuver the bar:

  1. Bar Path: The bar should move straight up and down, remaining in contact with your body or only slightly away from it throughout the lift. This is usually easy to grasp and quick to master.
  2. Bracing: Engage your torso, sustaining pressure through the core to bolster the spine. A simple way to do this is by tensing the abs as if preparing to take a punch. Practicing front planks can help experience the required engagement if this is ineffective. In case of continued difficulty, a lifting belt can be used to provide a physical structure against which the abdomen can push, aiding in core bracing.
  3. Take the slack out of the bar: This follows Bracing, where you create tension throughout the body and tighten up your muscles before the lift. As you stiffen up, you will hear a clicking sound of the bar, creating tension on the bar against the weight plates. This prevents an explosive pull that would place unnecessary stress on the joints and connective tissue.

Foot Pressure: Maintain a ‘tripod’ foot contact that is evenly distributed, from the mid-foot to heel, with an active arch ensuring complete foot contact with the ground. There are various ways to learn this – you might try gripping the ground with your toes to engage the arch or prefer the ball of the foot and the outer rim of the shoe. The critical factor is that the foot remains stable, and the arch does not collapse.

The Art of Deadlifting: A Step-By-Step Guide

From the Top

One useful strategy when striving for success in deadlifting is learning the movement from the top down.

  1. Begin with the standing lockout position: With a solid hold on the weight through your shoulders and upper back, chest out, eyes forward, abdominals braced, and glutes engaged (referred to as ‘stacked and packed’). This is a critical position to master and familiarize yourself with.
  2. It’s well-known that we’re stronger when lowering weights to the ground than lifting them up (eccentric vs. concentric). You can feel the muscular tension required to deadlift off the ground by controlling the bar’s descent. Starting from the lockout position, push your hips back. Once the hips stop moving backward and the bar has cleared the knee, lower your hips until the plates touch the ground. At this point, adhering to the proper bar path, bracing, and foot pressure is crucial. This is the moment in the lift when the back is most prone to rounding, increasing the risk of injury.

Taking Off from the Floor

Using the above principles, we can establish a consistent setup routine for approaching the bar and initiating a deadlift.

Here’s a proposed process:

Stand with the bar directly over your shoelaces (ball of the foot), about 4cm away from your shins. This helps ensure that when you load your legs into position, your shins make slight contact with the bar without causing the plates to shift or roll on the floor, keeping the bar directly under your shoulders. Firmly grip the bar, maintaining tension through your arms and upper back. Take a deep breath to brace and hold. Position your hips between your knees and shoulders. Elevate your chest, align your neck and head, elongate the spine by pushing the crown of your head toward the ceiling, and fix your gaze on a point 3m in front of you. Sense the ‘tripod’ foot pressure and maintain tension throughout your body.

Launch Sequence

As you begin lifting the bar off the ground, visualize pushing your legs into the floor – push the world away from you. Remember, that initial push is the most challenging part of the lift, so stay braced and have confidence in your grip. As your legs extend, your knees and hips should shift back slightly. Your head and chest should rise together, and the bar path should remain vertical and close to your shins.

Once the bar clears your knees, thrust your hips forward (push your hips through) and continue lifting your chest into the upright, lockout position (shoulders back, chest out, torso stacked with hips engaged). This is the final phase of a successful deadlift, marking the completion of a full and correct execution of this powerful, functional exercise.

Romanian Deadlift & Stiff-Legged Deadlift

Low-back pain is a common issue, and while it’s not within the scope of fitness professionals to diagnose the cause, they can assist in reducing the risk of developing such pain. They can do so by teaching proper movement sequencing, including how to safely utilize the hips and stabilize the spine when lifting heavy objects. One such exercise that can help enhance these skills is the Romanian Deadlift (RDL).

The RDL is a conventional barbell exercise designed to develop the strength of the posterior chain muscles, such as the erector spinae, gluteus maximus, hamstrings, and adductors. It’s an efficient exercise, simultaneously reinforcing the core and lower body. Contrary to the traditional barbell deadlift and other quad-dominant exercises like leg presses, which place considerable loads on the anterior part of the knees, the RDL primarily works the muscles responsible for hip and knee extension from the posterior.

A significant advantage of the RDL is that it instructs trainees to lift from the hips, not the lower back. This movement is vital for learning how to squat correctly. Back pain often results from improper hip use when squatting or bending over to pick up an object. Educating clients on safe lifting techniques in the gym can help them avoid potential injury when lifting heavy objects in their everyday lives.

Execution Guidelines:

  1. Starting Position: Using a pronated (palms-down) grip, firmly hold a barbell with your hands approximately shoulder-width apart. Maintain a slight bend in the knees, place your feet hip-width apart, and allow the bar to rest along the front of your thighs. Alternatively, you can use dumbbells; just adjust the instructions to reflect holding one dumbbell in each hand.
  2. Preparation: Lift your chest and pull your shoulder blades down toward your back pockets to maintain the spinal extension. Initiate the movement by pushing your tailbone posteriorly to hinge at the hips. Keep your chin tucked into your neck as if you were cradling an egg. This positioning will help the cervical spine maintain a safe posture during the movement.
  3. Movement: Allow the weight to lower toward the floor while maintaining length through your spine. Do NOT round your back or extend your knees while lowering the weight.
  4. Hamstring Stretch: Lower the weight until you feel the tension in the back of your thighs—likely when the bar reaches about knee height or, if you have more hamstring flexibility, around mid-shin. Aim your gaze toward the floor, as looking at a mirror can strain the cervical spine.
  5. Lifting Phase: To return to a standing position, push both heels into the floor, press your hips forward, and pull back on your knees while keeping a long spine. Let the barbell return to the front of your thighs. This movement will engage the distal attachments of your hamstring and adductor muscles, which assist in extending the knee when your foot is planted on the ground.
  6. Repetition: Keep your spine long and maintain a slight knee bend throughout the movement. Repeat for the desired number of repetitions, ensuring maintained form throughout.

Ideally, you should use a squat rack to rest the barbell at thigh-to-waist height when starting instead of lifting the weight from the floor. Beginning with the weight at an appropriate height can help you maintain a good starting position.

Note that a version of the RDL emphasizes keeping the legs straight with the knees fully extended. This advanced variation is designed to place more load directly into the hamstrings, as opposed to utilizing the hamstrings and glutes together. Therefore, it should only be practiced by experienced lifters with excellent body control.

Before attempting the barbell version of the RDL, it’s important to master foundational exercises that teach hip extension movement while also strengthening the posterior extensor muscles. Exercises like the hip bridge and hip thrust, which focus on hip extension and flexion from a supine position, are excellent starting points.

Once you demonstrate good control of hip flexion and extension, you can progress to performing a standing hip hinge without weight. When you can perform 10 to 15 good hip hinges while maintaining a stable spine and demonstrating an appropriate range of motion through the hips, you’ll be ready to perform the RDL with external resistance.

We emphasize the importance of keeping the bar against the body throughout the exercise. The farther the bar moves away from the body, the greater the stress on the lower back. We initially advise pulling the bar into the body and gliding it down the thighs to correct this.

One of the most common mistakes while performing the RDL is allowing the spine to bend and round. When the RDL is performed incorrectly, people often flex and extend from the lumbar spine rather than the hips, which could lead to significant low-back pain and possible injury.

If you’re having a hard time focusing on hinging from the hips, hold a dowel rod along your spine. The right hand should hold the rod in the small of the back, and the left hand should stabilize the rod along the upper thoracic spine (between the shoulder blades). This technique provides kinesthetic feedback to prevent lower back bending, allowing you to emphasize movement through the hips.

Another common mistake is watching oneself in the mirror when performing the lift. Looking directly at the mirror strains the cervical spine, and looking from the side causes the spine to bend in the direction of the mirror. So, focus on keeping your neck neutral and gaze toward the floor while hinging forward at the hips.

Finally, remember that RDLs aren’t squats. Beginners often bend their knees during the RDL. A simple correction for this is to push back into the hips without letting the knees bend forward and trying to pull your buttocks toward the ceiling.

Beginners should start with weighted hip thrusts in the supine position to improve the hip extensors’ strength before progressing to the standing version. Learning how to perform a standing hip hinge without weight is also beneficial before using external resistance. Next, start with lighter weights, such as a medicine ball or dumbbells, before progressing to a standard Olympic bar weighing 45 pounds and adding additional plates.

The Stiff-Legged Deadlift is, in execution, quite the same as the Romanian Deadlift. The difference between the two is that in the Stiff Legged Deadlift the bar will continue to drive down past the full stretch of the hamstrings, possibly the weights touching the floor. While performing the exercise this way, the ongoing movement will be executed at the lumbar spine (lower back), therefore targeting the lumbar spine more than the Romanian Deadlift.

This can be beneficial in strengthening the lumbar erectors, which then again benefits other exercises and allows for lifting a heavier load more safely.

Leg extension

The seated leg extension is an isolation exercise that primarily targets the quadriceps muscles in the front of your thighs. This exercise, typically performed on a leg extension machine, requires you to extend your knees against resistance, thereby strengthening your quadriceps.

While leg extension is a popular exercise in many workout routines, its safety, particularly for those with knee injuries or following ACL reconstruction, has been a topic of debate.

According to a systematic review and meta-analysis study titled “The Effect of Open- Versus Closed-Kinetic-Chain Exercises on Anterior Tibial Laxity, Strength, and Function Following Anterior Cruciate Ligament Reconstruction,” it is suggested that closed-kinetic-chain exercises (like squats or lunges, where the foot is planted and the body moves) might be more beneficial in the early rehabilitation stages post-ACL reconstruction. This is because these exercises are known to promote co-contraction of the quadriceps and hamstrings, which may provide a protective effect on the graft and joint.

On the other hand, open-kinetic-chain exercises, like the seated leg extension, may place more stress on the anterior cruciate ligament (ACL), potentially contributing to increased anterior tibial laxity. The study, however, also suggests that these exercises can be safely introduced later in the rehabilitation program, usually after 12 weeks post-surgery, when the graft has had sufficient time to heal and strengthen.

A separate study titled “Considerations with Open Kinetic Chain Knee Extension Exercise Following ACL Reconstruction” also supports this notion. It emphasizes that the proper timing of introducing open-kinetic-chain exercises into the rehabilitation program is crucial for optimal recovery.

Execution Guidelines for Seated Leg Extension:

  1. Begin by adjusting the machine to fit your height and leg length. The backrest should support your back while allowing your knees to bend freely over the edge of the seat. The padded bar should rest on your ankles.
  2. Sit on the machine with your back flat against the backrest. Place your ankles under the padded bar, and grip the pads with dorsiflexing at the ankle. Also, grab the handles on the sides of the machine for stability.
  3. Exhale as you slowly extend your legs, lifting the padded bar with your ankles. Your body should remain stationary on the seat, with only your lower legs moving. Extend your legs as far as comfortable but avoid locking your knees at the top of the movement.
  4. Inhale as you slowly lower the weight back to the starting position, controlling the movement rather than letting the weights drop quickly.
  5. Repeat for the desired number of repetitions.

Remember, if there are any knee problems or one has recently undergone ACL reconstruction, consult a healthcare provider or physical therapist before performing leg extension exercises.

Leg extension

The leg curl is a popular exercise focusing primarily on the hamstring muscles in the back of your thighs. This exercise is typically performed using a leg curl machine. It can be done in various positions: lying, standing, or seated. Each variation involves bending your knees to pull the machine’s padded lever, loaded with weights, towards your buttocks, targeting the hamstrings.

Regarding safety, the leg curl is generally considered safe for most people, including those with knee injuries or recovering from ACL reconstruction. According to research published in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT), hamstring strengthening, such as leg curls, is integral to rehabilitation following ACL reconstruction. The hamstring muscles play a crucial role in knee joint stabilization, and their strengthening helps protect the graft and promote recovery.

Execution Guidelines for the Lying Leg Curl:

  1. Start by adjusting the machine to your size. Lie face-down on the machine’s bench so your knees are at the edge, just beyond the end of the bench.
  2. Ensure the padded lever is resting just above your ankles. Your legs should be fully extended at the bottom of the machine.
  3. Grab the handles on the side for stability, and firmly press your hips into the bench. Engage your glutes before you begin the movement.
  4. Exhale as you slowly curl your legs up as far as possible, pulling the padded lever towards your buttocks. Your torso should remain in contact with the bench throughout the movement.
  5. Inhale as you slowly lower the weight back to the starting position, resisting the weight as you return to the starting position.
  6. Repeat for the desired number of repetitions.
Differences between the Lying, Standing, and Seated Leg Curl

While all leg curl variations target the hamstrings, the muscle activation, and intensity can vary depending on the position:

  1. Lying Leg Curl: This is perhaps the most common variation. It involves lying face-down on a bench and curling your legs towards your buttocks against resistance. This variation allows for a good range of motion and intense hamstring activation.
  2. Standing Leg Curl: This variation is performed one leg at a time, standing upright. It’s beneficial for working on imbalances between your left and right hamstring. Still, the range of motion can be somewhat limited compared to the lying version.
  3. Seated Leg Curl: In this variation, you sit upright with your legs straight out in front of you, curling the weight down toward the floor. The seated position can sometimes place less strain on the lower back than the lying version, but the hamstring activation can be slightly less intense.
Standing and seated calf raise

The calf raise, also known as the heel raise, is a popular exercise that primarily targets the muscles in the lower leg, specifically the gastrocnemius and soleus muscles. These muscles are integral to our ability to walk, run, and jump. In addition, they contribute to the stabilization of the ankle joint. Therefore, strengthening these muscles is beneficial for enhancing athletic performance and preventing lower leg injuries.

Regarding safety, the calf raise is generally considered a safe exercise for most people. However, as with any exercise, it should be performed with proper form and a controlled tempo to avoid possible negative effects.

The calf raise can be performed in various positions, most commonly standing or seated.

  1. Standing Calf Raise: This variation is performed from a standing position with body weight only or using added resistance like dumbbells, a barbell, or a calf raise machine. When performed standing, the calf raises target both the gastrocnemius and the soleus. Still, the emphasis is more on the gastrocnemius. According to a study published in the Journal of Strength and Conditioning Research, the standing calf raise elicits approximately 80% activation of the gastrocnemius muscle and 70% activation of the soleus.
  2. Seated Calf Raise: This variation is done from a seated position, typically using a specialized machine that allows you to add resistance across your thighs. The seated calf raises primarily target the soleus muscle. The same study in the Journal of Strength and Conditioning Research found that seated calf raises elicit approximately 90% activation of the soleus but only about 60% activation of the gastrocnemius.

Execution Guidelines for the Standing Calf Raise:

  1. Stand upright with your feet shoulder-width apart. If you’re using weight, hold the dumbbells in your hands by your sides or position the barbell across your upper back.
  2. Push through the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, not forward or backward.
  3. Pause at the top of the contraction (when your calves are as high as they can go), then slowly lower back down to the starting position. Control is key in this exercise: avoid bouncing or using momentum to lift.
  4. Repeat for the desired number of repetitions.
Bench Press

The bench press is a fundamental exercise in strength and conditioning programs. It’s a compound movement engaging multiple muscle groups, primarily targeting the pectoralis major, triceps brachii, and anterior deltoids. By engaging multiple muscle groups simultaneously, the bench press enhances intermuscular coordination and improves overall upper body strength.

From a safety perspective, the bench press is generally safe when performed with the correct technique. However, care should be taken to avoid common mistakes such as lifting the feet off the ground, or bouncing the barbell off the chest, which can lead to negative effects or even injuries.

A study published in the Journal of Strength and Conditioning Research found that the bench press effectively activates the pectoralis major and triceps brachii, with activation levels varying based on grip width. For example, a narrower grip emphasizes the triceps brachii and clavicular head of the pectoralis major, while a wider grip targets the sternocostal head of the pectoralis major more intensely.

Execution Guidelines for the Bench Press:

  1. Start by lying back on a flat bench. Your feet should be flat on the ground, and your back should be in a natural position with a slight arch in your lower back. Your shoulder blades should be retracted and depressed (pulled toward your back pockets).
  2. Grip the barbell with your hands slightly wider than shoulder-width apart. As discussed earlier, this grip can be adjusted to target different muscle groups or different proportions of the pectorals.
  3. Lower the barbell to your chest in a controlled manner. Keep your elbows at about a 45-degree angle to your torso. The bar should be aligned with the middle of your chest.
  4. Push the barbell back up until your arms are fully extended. Make sure to exhale as you perform this movement.
  5. Repeat the movement for your desired number of repetitions. Always ensure to use a spotter for safety when lifting heavy weights.

As with any exercise, starting with a weight you can lift with good form is important. Then, over time, you should gradually increase the weight used as your strength improves.

Chest Fly

The chest fly is an isolation exercise primarily targeting the pectoralis major muscles, specifically the sternal head. It is a valuable addition to any chest workout routine for its focus on the horizontal adduction movement of the shoulder joint, which is not as heavily emphasized in other chest exercises like the bench press.

In terms of safety, it’s generally a safe exercise when performed correctly. However, it’s crucial to avoid overly extending at the bottom of the movement or using excessively heavy weights, both of which can lead to shoulder injuries.

One important factor to consider is the angle of the bench during the chest fly exercise. Variations such as the flat, incline, or decline chest fly can target different areas of the pectoralis major. For example, the incline chest fly targets the clavicular head (upper chest) more. In contrast, the decline version more effectively targets the sternal head (lower chest).

Performing the chest fly on a machine or with cables has its own benefits, too. According to a study in the Journal of Strength and Conditioning Research, performing the chest fly on a machine or with cables can lead to more consistent muscle activation throughout the movement due to the constant tension these tools provide.

Execution Guidelines for the Dumbbell Fly:

  1. Start by lying on a flat bench holding a dumbbell in each hand. Your feet should be flat on the floor.
  2. Extend your arms above you with a slight bend at the elbows while pulling the shoulder blades into retraction.
  3. Lower the weights in a wide arc until you feel a stretch in your chest. Your elbows should remain fixed in a slightly bent position throughout the exercise.
  4. Return the weights to the starting position by contracting your chest muscles and following the same wide arc.
  5. Repeat for the desired number of repetitions.

Remember, the key to this exercise is control. It’s not about lifting heavy weights; it’s about activating and isolating your chest muscles throughout the movement.

Pull Up and Chin Up

Pull-ups and chin-ups are two of the most effective exercises for building upper-body strength. Both exercises engage the muscles in the back, shoulders, and arms. However, the primary difference between the two lies in their grip orientation, which subsequently influences the muscles activated during the movement.

In a pull-up, the individual uses a pronated grip (palms facing away), which tends to engage more of the latissimus dorsi (back muscles), brachialis, and brachioradialis. In addition, the shoulder extension involved in pull-ups also targets the lower and middle trapezius muscles if executed correctly. Be aware of the overcompensation of the upper part of the trapezius and the biceps brachii with a large proportion of the clientele.

Conversely, a chin-up requires a supinated grip (palms facing the exerciser). This grip adjustment allows greater activation of the biceps brachii compared to the pull-up, making chin-ups a more effective exercise for bicep development. Also, the external rotation in the shoulder can lead to greater activation of the latissimus dorsi and better shoulder blade position in those clients usually tending to overcompensate through the upper trapezius in the pull-up.

According to a study in the Journal of Strength and Conditioning Research, chin-ups also lead to a significantly higher pectoralis major activation than pull-ups.

Execution Guidelines for Pull-ups and Chin-ups:

Pull Up
  1. Begin by grasping the pull-up bar with a pronated grip (palms facing away from you), slightly wider than shoulder-width apart.
  2. Retract and depress your shoulder blades (pulling them into your back pockets), keeping your chest out and your shoulders down.
  3. Engage your core and pull your body upward until your chin is above the bar, focusing on driving your elbows down towards your hips.
  4. Lower yourself back down with control, ensuring your arms are fully extended at the bottom.
Chin Up
  1. Start by grasping the pull-up bar with a supinated grip (palms facing towards you), shoulder-width apart.
  2. Just like with pull-ups, retract and depress your shoulder blades, keep your chest out and your shoulders down.
  3. Engage your core and pull your body upward, leading with your chest until your chin is above the bar.
  4. Lower yourself back down in a controlled manner, ensuring your arms are fully extended at the bottom.

Remember, it is crucial for both exercises to maintain control throughout the movement, avoid kipping or swinging, and focus on engaging the appropriate muscles for optimal results.

Lat Pull Down

The lat pulldown is a popular compound exercise that primarily targets the back muscles, particularly the latissimus dorsi. However, it also engages the biceps, brachialis, brachioradialis, and to a lesser extent, the posterior deltoids, rhomboids, and the middle and lower trapezius.

There are indeed many variations of the lat pulldown, including the unilateral lat pulldown, wide-grip, narrow-grip, reverse grip, and the V-bar pulldown. These variations can target different parts of the latissimus dorsi and other muscle groups to varying degrees.

For instance, a study published in the Journal of Strength and Conditioning Research found that a pronated grip (palms facing away) with a grip width of 1.5 times the shoulder width elicited the most muscle activation in the latissimus dorsi. However, the width and orientation of the grip will also affect other muscle groups. For example, a wide grip will engage the teres major and infraspinatus more. A supinated grip (palms facing the exerciser) will involve the biceps brachii and brachioradialis more.

Execution Guidelines for the Standard Lat Pulldown:

  1. Start by sitting on the lat pulldown machine, ensuring your thighs are securely under the pads.
  2. Reach up and grasp the bar with a pronated grip (palms facing away from you), slightly wider than shoulder-width apart.
  3. Retract and depress your shoulder blades, and push your chest out.
  4. Pull the bar down towards your upper chest while keeping your torso still, focusing on driving your elbows down and back.
  5. Pause briefly at the bottom of the movement and squeeze your back muscles.
  6. Slowly return the bar to the starting position, allowing your arms and shoulder blades to extend fully.

Remember to maintain control throughout the movement, avoid using momentum or excessive weight, and concentrate on engaging the targeted muscles.

Seated Machine Row

The seated machine row is a compound exercise that primarily targets the back muscles, including the latissimus dorsi, rhomboids, and trapezius. Secondary muscles worked include the biceps, brachialis, and brachioradialis.

Machine rows provide a controlled movement pattern which can be beneficial for beginners or those with certain injuries as it allows for more stability and less balance required compared to free weights. However, this advantage can also be a limitation as it doesn’t challenge the stabilizer muscles as much.

Execution Guidelines for the Seated Machine Row:

  1. Sit on the machine with your feet on the provided pads and grab the handles. Your arms should be extended, and your back should be straight.
  2. Initiate the movement by retracting your shoulder blades and pulling the handles towards your torso while keeping your back straight and your chest up. Your shoulders should be down and back, not hunched.
  3. Squeeze your shoulder blades together at the end of the movement.
  4. Slowly return to the starting position, allowing your arms to extend fully.
Seated Cable Row

The seated cable row, like the machine row, is a compound exercise that targets the muscles in your back. However, it also requires the involvement of more stabilizer muscles due to the freer movement pattern.

Cable rows can provide a more functional movement pattern, promoting balance and coordination. The continuous tension provided by the cable also makes this exercise especially beneficial for muscular endurance and hypertrophy.

Execution Guidelines for the Seated Cable Row:

  1. Sit on the platform with your knees slightly bent and grab the cable attachment. Your back should be straight, and your arms extended.
  2. Initiate the movement by retracting your shoulder blade and pulling the cable towards your waist while keeping your torso stationary. Again, your shoulders should be down and back, not hunched.
  3. Squeeze your shoulder blades together at the end of the movement.
  4. Slowly extend your arms back to the starting position.

While both exercises work similar muscles, choosing between them will depend on your fitness level, specific goals, and personal preference.

Bent Over Row

The bent-over row is a compound weightlifting exercise that primarily targets the back muscles, including the latissimus dorsi, rhomboids, and trapezius. Like the seated row, the secondary muscles involved include the biceps, brachialis, and brachioradialis. However, the bent-over row also engages the lower back, glutes, and hamstrings, making it a more full-body exercise.

One of the main benefits of the bent-over row is its functionality. The movement pattern used in this exercise is common in everyday activities, improving overall strength and coordination. Moreover, it allows for high customization based on individual needs and goals, such as changing grip type (overhand, underhand, or mixed) and width or using dumbbells or kettlebells.

However, it requires good postural control and body awareness to perform safely and effectively, particularly to maintain a neutral spine and prevent lower back injury. This makes it more challenging for beginners or those with pre-existing back conditions.

Execution Guidelines for the Bent Over Row:

  1. Stand with your feet shoulder-width apart and hold a barbell or dumbbell in front of your body with an overhand grip.
  2. Bend at the hips and knees, keeping your back straight and nearly parallel to the floor. Your arms should hang directly below your shoulders.
  3. Pull the weight up to your upper waist while initiating the movement with scapular retraction, keeping your elbows close to your body and your torso stationary.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Lower the weight back down with control to the starting position.

The bent-over row is a versatile and functional exercise that targets many muscles. It should be performed with proper form and control to maximize benefits and minimize the risk of negative effects or injury.

Face Pull

The face pull is a compound exercise that primarily targets the upper back and shoulders muscles, including the posterior deltoids, rhomboids, and the muscles in the rotator cuff. By engaging these muscles, face pulls help to improve upper body strength and posture. It can play a vital role in preventing shoulder injuries.

A study by Andersen et al. (2014) highlighted that the face pull can be an effective exercise in targeting the posterior muscles of the shoulder. This is particularly important because many popular upper body exercises, like the bench press and shoulder press, primarily target the anterior muscles of the shoulder. The face pull can help balance this by strengthening the often neglected posterior muscles, potentially reducing the risk of shoulder injuries.

The face pull is typically performed with a cable machine. Still, it can also be done with resistance bands, making it a versatile exercise that can be done in a variety of settings.

Execution Guidelines for the Face Pull: 

  1. Stand in front of a cable machine with the pulley set to upper chest height. Attach a rope to the machine.
  2. Grab the rope with an overhand grip, palms facing each other, and take a few steps back to create tension.
  3. Pull the rope towards your face, separating your hands as you do so. Aim to pull the ends of the rope to the sides of your ears.
  4. Squeeze your shoulder blades together and depress them at the end of the movement.
  5. Return the weight to the starting position with control, maintaining tension in the cable.

The face pull is beneficial for improving upper body strength and balance, promoting shoulder health.

Reverse Fly

The reverse fly, also known as the rear delt fly, targets the posterior deltoids and upper back muscles, including the rhomboids and traps. It is essential for improving shoulder stability, upper body strength, and posture. Reverse flies can be done with dumbbells, powerbands, on a cable, or on a machine, and all versions have their unique benefits.

Dumbbell Reverse Fly

The dumbbell reverse fly is a free-weight exercise that requires more stabilization and coordination. It provides a greater range of motion and the ability to adjust the movement pattern to individual needs. A study by Boeckh-Behrens & Buskies (2000) found that free-weight exercises like the dumbbell reverse fly were superior for functional strength development.

Machine Reverse Fly

The machine reverse fly, on the other hand, provides a more guided and stable movement. It allows for better isolation of the targeted muscles and may be easier for beginners to perform with proper form. It also allows you to adjust the weight more precisely. It may be safer for those with existing shoulder or back conditions and beneficial for hypertrophy.

Execution Guidelines for the Machine Reverse Fly:

  1. Adjust the seat height so that the handles are at shoulder level. Sit facing the machine with your chest against the pad.
  2. Reach out to grab the handles. Your arms should be slightly bent at the elbows.
  3. Pull the handles out to your sides and back as far as you can without changing the bend in your elbows. Squeeze your shoulder blades together at the end of the movement.
  4. Slowly return to the starting position, controlling the movement and maintaining muscle tension.

The dumbbell and machine reverse fly are excellent exercises for targeting the posterior shoulder and upper back muscles. The choice between the two largely depends on individual skill level, goals, and personal preference.

Dumbbell Lateral Raise

The dumbbell lateral raise is a highly effective exercise that primarily targets the lateral (middle) deltoids. It’s an excellent movement for developing shoulder width and improving upper body strength and stability. Furthermore, it provides an optimal means of isolating the lateral deltoids, which can be difficult to target with other compound shoulder exercises.

Benefits and Safety

The dumbbell lateral raise is a safe exercise when performed correctly. It allows for a natural range of motion. It places minimal stress on the shoulder joint compared to overhead pressing movements, especially for individuals with pre-existing shoulder conditions. However, it’s important to note that excessive weight and improper form can lead to shoulder impingement and other injuries (Escamilla et al., 2009).

Effectiveness and Muscle Activation

A study by Boeckh-Behrens & Buskies (2000) found that the dumbbell lateral raise effectively targets the lateral deltoids with minimal activation of the anterior and posterior deltoids. This makes it an excellent choice for focusing on the middle shoulder region.

Execution Guidelines for the Dumbbell Lateral Raise:

  1. Stand upright with a dumbbell in each hand at arm’s length. The dumbbells should be just slightly in front of your body, with your palms facing your torso. This is your starting position.
  2. Maintain a slight bend in your elbows as you raise the dumbbells out to the sides until your arms are parallel to the floor. Exhale as you perform this movement and pause for a second at the top.
  3. Slowly lower the dumbbells back to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

The dumbbell lateral raise is a safe and effective exercise for targeting the lateral deltoids, improving shoulder aesthetics, strength, and stability.

Shoulder Press

The shoulder press is a compound upper body exercise that targets the deltoids, triceps, and upper chest. It’s performed in several main variations:

  • The standing overhead press (also known as the military press)
  • The seated dumbbell shoulder press
  • The Smith machine shoulder press

Benefits and Safety

The shoulder press is highly effective for developing overall upper body strength and size. It engages numerous muscles beyond the shoulders, including the triceps, upper chest, and various stabilizing muscles throughout the upper body and core. This makes it an excellent exercise for functional strength and athletic performance.

When performed with proper form, all variations of the shoulder press are generally safe. However, they can pose a risk to individuals with pre-existing shoulder or back conditions. The overhead press, for instance, requires significant thoracic spine mobility and core stability and may not be appropriate for individuals with lower back issues (Schoenfeld et al., 2010). On the other hand, the seated press can be more accommodating for those with lower back issues. However, it may still pose a risk for those with shoulder impingement syndromes. Due to its fixed motion path, the Smith machine version can provide additional stability. Therefore, it may be a suitable alternative for those with balance or mobility concerns.

Effectiveness and Muscle Activation

Research indicates that all versions of the shoulder press effectively target the deltoid muscles and triceps (Saeterbakken & Fimland, 2013). The standing version may additionally recruit more stabilizing muscles due to the need to maintain balance and posture. In contrast, the Smith machine version can allow for a higher focus on the target muscles due to the machine’s stability.

Execution Guidelines:

Standing Overhead Press

  1. Stand upright with your feet shoulder-width apart.
  2. Hold a barbell at shoulder height with hands slightly wider than shoulder-width apart.
  3. Brace your core and press the barbell overhead by placing the elbows underneath the wrist until your arms are fully extended.
  4. Lower the barbell back to shoulder height.
  5. Repeat for the recommended number of repetitions.

Seated Dumbbell Shoulder Press

  1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
  2. Push the dumbbells upwards until your arms are fully extended.
  3. Slowly lower the dumbbells back to shoulder height.
  4. Repeat for the recommended number of repetitions.

Smith Machine Shoulder Press

  1. Set up a bench (if needed) under a Smith machine so the bar is at shoulder height when you’re seated.
  2. Sit down and grab the bar with a grip slightly wider than shoulder width.
  3. Unrack the bar and lower it to shoulder height.
  4. Press the bar up by holding your elbows underneath the wrist until your arms are fully extended, but don’t lock your elbows.
  5. Slowly lower the bar back down to the starting position.
  6. Repeat for the recommended number of repetitions.

All shoulder press variations, including the standing, seated, and Smith machine versions, are excellent choices for building upper body strength and muscle mass.

Barbell Bicep Curl

The barbell bicep curl is a staple exercise for building arm size and strength. It primarily targets the biceps brachii but also engages the brachialis and brachioradialis, two upper arm and forearm muscles. The exercise can be performed in various ways, including the standing barbell curl, seated curl, preacher curl, and incline bench curl.

Benefits and Safety

The barbell bicep curl is generally safe when performed with proper technique and a suitable weight load. It allows for high load customization, making it suitable for individuals of all fitness levels. Excessive swinging or “cheating” can lead to lower back strain or injury. In addition, individuals with pre-existing elbow or wrist conditions should exercise caution.

Effectiveness and Muscle Activation

The barbell bicep curl is highly effective at targeting the biceps brachii. However, variations may emphasize different muscle parts or engage the secondary muscles to varying degrees. For instance, the preacher curl and seated curl can isolate the biceps more effectively by minimizing the involvement of other muscle groups. In contrast, the standing curl and incline curl may engage the shoulder muscles more due to the greater range of motion (Santana et 

al., 2017).

Execution Guidelines for Standing Barbell Bicep Curl:

  1. Stand upright with your feet shoulder-width apart.
  2. Hold a barbell with an underhand grip and hands positioned shoulder-width apart.
  3. Keep your elbows close to your torso at all times.
  4. Curl the weight towards your chest while keeping the upper arms stationary.
  5. Squeeze the biceps at the top of the lift, then slowly lower the barbell back to the starting position.
  6. Repeat for the recommended number of repetitions.

Overall, the barbell bicep curl and its variations are effective exercises for building bicep size and strength. However, individuals should select the variation that best suits their needs and prioritize proper form over lifting heavier weights.

Lying Triceps Extension (Skull Crushers)

The lying triceps extension, also commonly referred to as skull crushers, is a popular exercise for developing the triceps muscles. It targets all three heads of the triceps: the long, lateral, and medial heads. Various forms of this exercise exist, such as performing it with a barbell, EZ bar, or dumbbells.

Benefits and Safety

The lying triceps extension effectively isolates and develops the triceps, contributing to overall upper body strength and improved performance in pushing movements. However, the exercise should be performed with caution due to the proximity of the weight to the face, hence the nickname “skull crushers.” Improper form or loss of control of the weight could potentially lead to injury. It’s also essential for individuals with pre-existing elbow or shoulder issues to approach this exercise carefully, as it can place significant stress on these joints.

Effectiveness and Muscle Activation

The lying triceps extension targets the triceps brachii muscle effectively. According to a study by Boeckh-Behrens & Buskies (2000), the lying triceps extension elicits high triceps brachii activity, making it a highly effective exercise for this muscle group.

Execution Guidelines for Lying Triceps Extension (Skull Crushers):

  1. Start by lying on a flat bench with a barbell or EZ bar held at arm’s length above your chest. Ensure your grip is shoulder-width apart.
  2. Keep your upper arms stationary, inhale, and bend your elbows to lower the bar down towards your forehead.
  3. Use your triceps to return the weight to the starting position, exhaling as you perform this step.
  4. Repeat for the recommended number of repetitions.

Remember, while it’s important to challenge yourself, safety is paramount. Always use a weight that allows you to maintain control throughout the movement.

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