The Joy of Exercise

OTHER DUMBBELL-FLY MOVEMENTS

Flys can be done on an incline bench to work the upper chest.

MACHINES

The fly is duplicated on apparatus such as the Pec-Deck and other chest “squeezing” machines.

CABLE FLYS

Done while standing (Cable Crossovers) or while lying on a flat or incline bench, these are simply variations on the fly movement.

BACK

FUNCTION #1: PULL-UP OR PULL-DOWN MOVEMENTS

With the arms extended overhead, pulling a weight toward the body, or the body toward a suspended, stationary horizontal bar, by pulling downward, bending the arms at the elbows, and rotating the shoulder joints.

EXAMPLE EXERCISE

Wide-Grip Front Pull-Up

STRETCH

The arms are fully extended, the shoulders pulled upward from their natural position.

CONTRACTION

The entire body is pulled up, until the chest is nearly touching the stationary overhead bar, by bending the elbows and pulling back until they are in line just beneath and slightly behind the hands. The back muscles are flexed.

Additional Pull-Up/Pull-Down Movements

CHINS

Similar to Pull-Ups but done with an underhand grip. It’s important to note that all pull-ups and pull-downs can be performed with a variety of grip widths. It’s generally accepted that the wider the grip, the more the sides of the back are affected; the closer the grip, the more the central back is stimulated.

PULL-DOWNS

From wide grip to close grip, the variety is extensive. These can also be done by pulling the bar to the chest (which should be lifted at the ribcage as if slightly arching the back) or behind the neck (this works the muscles higher on the back).

MACHINES

These simply duplicate the performance pathway of the pull-up or pulley- style pull-down.

FUNCTION #2: ROWING MOVEMENTS

Pulling weight toward the body from a position directly in front of the upper torso.

EXAMPLE EXERCISE

Two-Dumbbell Row

STRETCH

The arms are stretched down toward the ground, the upper body is bent forward at the waist, and the knees are slightly bent.

CONTRACTION

The hands are pulled up to the sides near the hips; the elbows are pulled back as far as possible; the back muscles are flexed.

DUMBBELL

These can also be done one side at a time. Rest one bent leg on a flat bench, gripping the bench with one hand and a dumbbell in the other, and follow the above stretch-and-contraction sequence.

PULLEY MACHINE

The Low Pulley Row is a standard whole-back builder. Be sure to keep the knees slightly bent, and don’t lean back to move the weight; use the back muscles to exert the force.

BARBELL ROWS

Caution must be used in this exercise, as it puts tremendous pressure on the lower back.

MACHINES

Again, these simply try to duplicate the free-weight pathways, but they can be great for perfecting form and isolating the target muscles.

FUNCTION #3: LOWER BACK MOVEMENTS

Bending and straightening at the waist, working the lower erector muscles.

EXAMPLE EXERCISE

Good Morning

STRETCH

The body is bent at the waist, the upper body stretched forward as far as possible.

CONTRACTION

The body is upright yet slightly bent forward at the waist. The lower back muscles are flexed.

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Category: Bodybuilding, Exercise, Fitness, Nutrition, Outdoor

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