The Joy of Exercise

Additional Rowing Movements

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.

Additional Lower Back Movements

HYPEREXTENSIONS

Performed on a special bench, the bending and straightening at the waist is similar to Good Mornings and safer for someone with lower-back problems. Both of these exercises are also terrific for the glutes and hamstrings.

Shoulder

FUNCTION #1: PRESSING MOVEMENTS

Pushing weight away from the body overhead as opposed to in front (as in a chest press)

EXAMPLE EXERCISE

Dumbbell Press

STRETCH

The dumbbells are lowered until they are next to the shoulders; the elbows are pulled back.

CONTRACTION

The arms are extended so that the weights are up overhead; the weight is held up by the flexed shoulder muscles, not by locked-out arms; the shoulders are flexed.

Additional Shoulder Pressing Movements

BARBELL PRESSES

Both dumbbell and barbell presses can be done while standing (which can be hard on some men’s backs) or while seated (best when the back is supported by a bench with an upright back, like the back of a chair). The barbell version of this movement can also be performed by bringing the bar either in front of the head or behind the neck. I usually prefer Behind-theNeck Presses because they give a better shoulder stretch.

MACHINES

These duplicate the function of free weights in a way that is stable and supported.

FUNCTION #2: LATERAL MOVEMENTS

With the arms extended to the front or sides, moving the arms up and down.

EXAMPLE EXERCISE

Dumbbell Side Raise

STRETCH

The weights and arms are along the sides of the body, the weights resting against the sides of the thighs.

CONTRACTION

The weights are out away from the body at arm’s length and at shoulder height. The shoulder muscles are flexed.

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Category: Bodybuilding, Equipment, Exercise, Fitness, Muscle Develop, Workout

Tags: arms, back, barbell, bench, bending and straightening, bent, body, dumbbell, example exercise, Exercise, flexed, function, lower, lower back, lower back movements, movements, muscles, muscles are flexed, shoulder, stretch, waist, weights, work