The single leg extension is a variation of the traditional leg extension. The only difference is you only use one leg. The reason for using one leg is to correct any imbalances caused by one leg being dominant. The leg extension machine is available at most gyms.
The single legged lying leg curl strengthens the hamstrings, hip extensors, and gastrocnemius. The single leg action isolates the movement leg to better target the hamstrings. You can perform this exercise to correct muscle imbalances or to build size and definition in the hamstring group.
The single-legged seated calf raise strengthens the hamstrings and gastrocnemius. The single leg action isolates the movement leg to better target the hamstrings. You can perform this exercise to correct muscle imbalances or to build size and definition in the hamstring group.
The Squat with FSSH Squat Harness is great for developing strength through the whole range of motion. This is a great exercise for developing leg and hip strength.
Terminal knee extension performed seated strengthens the quadriceps and promotes proper medial tracking of the patellae. Improper tracking of the patella may increase patellofemoral contact pressures that may lead to patellar cartilage degeneration.
The wall slide is a bodyweight exercise that develops strength in the quadriceps. The wall slide can be performed with a stability ball for comfort and increase range of motion. Hold the squat position to build static strength in the thighs.
The Barbell Shrug is a great exercise for strengthening the upper trapezius and building mass.
The Dumbbell Shrug is a great exercise for strengthening the upper back and neck muscles. You can incorporate the dumbbell shrug into your back workout, shoulder workout or upper-body workout.
The alternating PowerBlock shoulder press performed seated focuses on the shoulders and triceps. Using dumbbells allows you to change your hand position which changes the focus placed on the shoulders. Therefore the alternating dumbbell shoulder press is an effective way to add variety to your shoulder routine. The seated position prevents you from cheating on the exercise with too much weight. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps.
The alternating PowerBlock shoulder press performed standing works on the shoulders and triceps. Using dumbbells while standing allows you to cheat a little and therefore use more weight. This is important if you are trying to build strong shoulders. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps. Using dumbbells requires you to recruit more stabilizer and core muscles and therefore you work more of the shoulder muscles during the workout.
The Barbell Front Raise is a great shoulder strengthening exercise. Perform this exercise to add muscle and shape to your front shoulders.
Bent Over Dumbbell Lateral Raises target the rear-deltoids and upper back muscles. This is a good exercise for building strength-endurance in the shoulders.
The cable lateral raise targets the lateral head of the deltoid muscle. The constant tension provided by the cables challenges the shoulders throughout the movement’s entire range-of-motion (ROM). The handle attachments can be held in the “neutral” (palms facing out) position or in the “pronated” (palms facing down) position. Keep the elbows flexed slightly to remove pressure on the elbows.
The dumbbell lateral raise performed seated isolates the medial head of the deltoids. If you raise your arms above the horizontal plane you activate the trapezius. Dumbbell lateral raises are typically performed with moderate weight. The “lat” raise is a standard shoulder exercise found in most workout routines. You may change the load on the shoulders by turning your palms down, up, or out. Experiment with various grips to vary the angle of work and keep your muscles challenged.
The Incline Dumbbell Front Raise strengthens and isolates the front shoulder muscles. Pause at the top of the exercise to achieve peak-contraction of the deltoids. Perform this exercise after shoulder presses for a good deltoid workout.
The lateral raise performed on a machine is a basic exercise for strengthening the shoulder muscles. Beginners should use light weight to ensure proper technique. Keep the shoulders in a stable neutral position during the movement. The lateral raise exercise can also be performed with dumbbells.
The shoulder press machine is a compound exercise for the shoulders and triceps. You’ll find the shoulder press machine at most gyms.
The PowerBlock Lateral Raise — Seated isolates the medial head of the deltoids. If you raise your arms above the horizontal plane you activate the trapezius. Lateral raises are typically performed with moderate weight. The “lat” raise is a standard shoulder exercise found in most workout routines. You may change the load on the shoulders by turning your palms down, up, or out. Experiment with various grips to vary the angle of work and keep your muscles challenged.
