The single-arm dumbbell row engages the Latissimus dorsi or lats, one of the prominent back muscles.
The dumbbell bent-over row builds and strengthens the upper and middle back muscles, particularly the lats, traps, and delts.
The seated cable row targets your upper back, particularly the rhomboids, traps, rear deltoids, and lats. This exercise also works your biceps for good measure.
Barbell Bench Press – Medium Grip The barbell bench press is a compound movement which targets the chest and triceps muscles for size and strength. This is arguably the go-to exercise of lifters on chest day. Benefits Can also build and strengthen the lower body Also hits the front heads of the shoulders Activates the […]
Seated Chest Press The seated chest press emphasises your pectoral muscles or pecs. Benefits Builds and strengthens the chest, triceps, and anterior delts Machine puts a premium on controlled reps and strict form Also targets the shoulders, upper back, and biceps Leverage Chest Press Instructions Select the appropriate resistance from the weight stack and adjust the […]
Incline dumbbell bench press The incline dumbbell bench press has a great reputation for building and strengthening the upper pectoral muscles. Lifters typically perform eight to 12 reps per set or more as part of chest day or upper body training. Benefits Builds and strengthens the pecs Hits upper chest muscles effectively More range of […]
Push-ups The push-up is a classic bodyweight movement and an integral part of any military and tactical fitness program. Push-ups help build and strengthen the chest, triceps,and shoulders. They also work your upper back and core. Benefits Strengthens the shoulders, triceps, chest and core Increases core strength and stabilises the hips Engages the lower body […]
Incline Dumbbell Flyes Incline dumbbell flyes build the upper chest for a more aesthetic physique. Lifters can perform this upper body isolation movement with lighter resistances than the incline press and with high reps. When you do these, you can achieve your hypertrophy goals . Benefits Builds and strengthens the pectoral muscles Targets the upper […]
Leg Extensions Leg extensions build and strengthen the quads, the anterior muscles of the upper legs. Lifters typically do 8 to 12 reps as part of leg day or full-body training. Benefits Builds and strengthens the quads Strengthens ligaments and helps prevent injury Complements more advanced leg movements such as squats Leg Extensions Instructions Sit […]
The single-arm variation of the triceps dumbbell kickback isolates, builds, and strengthens this particular arm muscle.