The Joy of Exercise

Additional Lateral Movements

OTHER DUMBBELL SIDE RAISES

This exercise can be done from a variety of angles. Standing upright stimulates the sides of the deltoid muscles. Bending at the waist, whether seated or standing, and doing a lateral movement (Bent-Over Lateral Raises) affects the rear portion of the deltoids. Raising the dumbbells to the front of the body stimulates the front deltoid. (Most men don’t need this movement, as the front deltoid is also heavily stimulated during Chest Press exercises and can easily be overworked and injured.)

PULLEYS AND OTHER MACHINES

Again, these duplicate the free-weight movements in a more controlled range of motion. The variety of potential angles that can be stimulated is quite large.

Biceps

FUNCTION #1

Bringing the hand (palm facing up) and forearm toward the body by bending the elbow

EXAMPLE EXERCISE

Dumbbell Curl

STRETCH

The dumbbells are held with the palms facing forward; the arms are fully extended and the weights rest next to the thighs.

CONTRACTION

The dumbbells are raised by bending the elbows. The biceps shorten and flex.

Additional Biceps Curling Exercises

OTHER DUMBBELL CURLS

These can be done standing or seated, curling both arms simultaneously or curling with one arm and then the other in alternation.

BARBELL CURLS

While standing, be sure not to swing the body to help raise the barbell. Be sure also to fully extend the arms into a straight-down position during the stretch phase of this (and any other) biceps movement. Many men tend to do only partial reps, stopping before the biceps are fully stretched.

PULLEYS AND MACHINES

These duplicate the curling action in a more controlled range of motion but still should be performed with attention to a full stretch and a full contraction.

Triceps

FUNCTION #1: PRESSING MOVEMENTS

The elbow bends and straightens, and the upper arm simultaneously rotates up and down at the shoulder joint.

EXAMPLE EXERCISE

Bench Dip

STRETCH

The body is lowered, and the elbows are bent and rotated upward on a level with the shoulders.

CONTRACTION

The arms are straightened and the body’s weight rests upon the flexed triceps.

Additional Triceps Pressing Movements

CLOSE-GRIP BENCH PRESSES

The hands are spaced about 12 inches apart on the bar, which is lowered to the bottom of the chest muscles for the stretch. The elbows should be kept close to the body (as opposed to straight out at a right angle from the torso, an angle that would target the chest).

MACHINE DIPS

The elbows should stay close to the body to emphasize the triceps.

FUNCTION #2: EXTENSION MOVEMENTS

The forearm is raised and lowered by a bending of the elbow. As opposed to the movement of the biceps curl, the force of effort is exerted through straightening the arm instead of bending it.

EXAMPLE EXERCISE

Lying Dumbbell Extension

STRETCH

The elbows are pointed toward the ceiling, with the hands next to the ears.

CONTRACTION

The arms are fully extended, with the elbows straightened and the dumbbells overhead. The flex should be focused away from the elbow joint and on the triceps muscle.

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Category: Bodybuilding, Exercise, Fitness, Muscle Develop, Protein

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