Weightlifting increases lean muscle mass and enhances muscle symmetry. It can even elevate metabolic rate. There are two types of weightlifting exercises. Compound weightlifting exercises work more than one muscle group simultaneously. One muscle group is the designated prime mover, and the other muscles assist the exercise. The bench press is an example.
Isolation exercises work one muscle group. They should be performed after the compound movements. This list is organized accordingly.
Bench Press
The bench press is a chest exercise that is performed from the supine, or lying face up, position. It begins by aligning the dumbbells or barbell with the center of the chest, and continues by extending the arms toward the ceiling and back again. The triceps and the front deltoids assist the movement.
Fly
The fly is also a chest exercise. It is performed from the supine position, and begins with the weights together and aligned with the chest. The arms are extended, but the elbows should never be locked. The arms open in a wide arc, and the dumbbells are lowered to the sides of the chest. Trainers may tell their clients to squeeze their pectorals together as they close their arms. The biceps and front deltoids assist the chest fly. This exercise can enhance the appearance of cleavage.
Bent-Over Row
The fly enhances cleavage, but the bent-over row creates muscular symmetry by enhancing the "cleavage" of the back muscles. The exercise is performed from a standing position, with knees slightly bent. A barbell or two dumbbells can be used. Begin with the arms extended toward the floor. As the elbows are bent, the shoulder blades are squeezed together. The bent-over row works the rhomboids, which pull the shoulder blades together. The biceps and triceps assist the movement.
Lat Pull-Down
The lat pull-down is performed from a seated position. An overhead bar is pulled down in front of the body. The exercise works the latissimus dorsi, which are the muscles that run down the side of the back. The biceps and triceps assist the movement.
Shoulder Press
The shoulder press is a deltoid exercise that is performed from a seated position. The exercise begins with a dumbbell in each hand. The elbows are bent, and the weights are in line with the shoulders. The triceps assist the movement as the arms are extended toward the ceiling.
Leg Press
The leg press works the quadriceps, hamstrings and gluteal muscles. It is usually performed from a seated position. The feet are placed on a platform, which is pushed away as the legs extend.
Hamstring Curl
The hamstring curl works the muscles in the back of the leg. It can be performed from a prone, seated or standing position. The exercise begins with the legs extended. The knees are kept in a stable position as the legs bend. Performing the exercise from a standing position enables you to work each leg individually.
Biceps Curl
The biceps curl works the muscles in the front of the arms. It can be performed in a variety of positions. In the seated position, the elbows may be places against a pad for stability. This is called a preacher curl. In the standing position, the arms are extended with the weights along side of the body. The elbow should remain stable as the arm is bent. The biceps curl can be performed as either a unilateral or bilateral exercise.
Triceps Kickback
The triceps kickback works the muscles in the back of the arms. It is usually performed with one knee on the weight bench and the other foot flat on the floor. A weight is held in one hand. The exercise begins by placing the elbow that corresponds to the standing leg in a bent position, so that the weight is close to the shoulder, and the elbow is pressed against the waist. The elbow must remain in a stable position. As the arm is extended, the weight is moved toward the hips.
Member Comments