1

Dumbbell Curls – Arm Exercises

Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are …

Barbell Curl – Arm Exercise

Main Muscle Worked:Biceps Other Muscles Worked:Forearms Equipment: Barbell Mechanics Type:Isolation You can perform regular barbell curls by grasping a barbell with an underhand grip, and with your hands separated by a shoulder-width distance. In the initial position, shown in Figure 1, you should be standing up straight with a shoulder-width stance and with your shoulders squared. Allow the barbell to …

1

Stones and Kegs Loading: Strongman Exercises

Stone loading is a classic strongman exercise. There is nothing more RAW and Primal than picking up a heavy stone. In this video I am completing a “Medley” of strongman stones and kegs onto a 48″ platform. Technique: Just pick it up! Seriously, some pointers for lifting stones are: make sure you can get your butt low! If you’ve got …

1

Neck Harness

Main Muscle Worked:Neck Other Muscles Worked: traps Equipment:neck harness Mechanics Type:Isolation I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as …

Behind the Back Shrugs – Back Exercise

Main Muscle Worked: Traps Upper Back Other Muscles Worked: traps Equipment:Barbell Mechanics Type:Isolation Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back …

Trap Bar Shugs – Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment:Trap BAr Mechanics Type:Compound Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back …

Barbell Shrugs – Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment:barbell Mechanics Type:compound Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back tight, …

Dumbbell Shrugs – Trap Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment: Dumbbells Mechanics Type:Isolation Stand straight up holding a pair of dumbbells by your sides with your palms facing inwards. Keeping dumbbells “hanging”, shrug your shoulders up as high as possible. Pause at the top of the movement, then lower dumbbells back down. Repeat. Taken From Muscleandstrength.com

Straight arm Pulldown – Back exercise

Main Muscle Worked:Lats Other Muscles Worked: traps,biceps Equipment:Lat Pulldown machine Mechanics Type:Isolation Tips: Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body in an …

Lat Pulldown – Back Exercise

Main Muscle Worked: Lats Other Muscles Worked: Traps, Biceps Equipment: Lat pulldown Machine Mechanics Type:Isolation I have never been a big fan of machine training. I do feel they have their purpose in a training program but for the most part I did not like the feel most of them provided. This is one of those machines I loved the …