5 Great At Home Middle Back Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Eight: Middle Back Exercises

Alternating Kettlebell Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats
Equipment: Kettlebells

1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
3. Lower the kettlebell in the working arm and repeat with your other arm.

Bent Over Two-Dumbbell Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell

1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

 

Caution:

• This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
• Ensure perfect form and never round the back as this can promote back injury.
• Be cautious with the weight used; in case of doubt, use less weight rather than more.

 

Dumbbell Incline Row

Main Muscle Worked: Middle Back
Other Muscles: Biceps, Forearms, Lats, Shoulders
Equipment: Dumbbell

1. Using a neutral grip, lean into an incline bench.
2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
4. Pause at the top of the motion, and then return to the starting position.

Incline Bench Pull

Main Muscle Worked: Middle Back
Other Muscles: Lats, Shoulders
Equipment: Barbell

1. Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
2. Let the arms hang to your sides fully extended as they point to the floor.
3. Turn the wrists until your hands have a pronated (palms down) grip.
4. Now flare the elbows out. This will be your starting position.
5. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
6. Slowly go back down to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions.

 

 

 

 

Inverted Row

Main Muscle Worked: Middle Back
Other Muscles: Lats
Equipment: Barbell

1. Position a bar in a rack to about waist height. You can also use a smith machine.
2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
4. Pause at the top of the motion, and return yourself to the start position.
5. Repeat for the desired number of repetitions.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Lats Exercises

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Lats Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Seven: Lats (Latissimus dorsi)  Exercises

Close-Grip Front Lat Pulldown

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
3. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
5. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.

Bent-Arm Barbell Pullover

Main Muscle Worked: Lats
Other Muscles: Chest, Shoulders, Triceps
Equipment: Barbell or Dumbbells

1. Lie on a flat bench with a barbell using a shoulder grip width.
2. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
3. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
4. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
5. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

One-Arm Dumbbell Row

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Dumbbell

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and repeat again with the other arm.

Chin-Up

Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back
Equipment: Body Only

1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
5. Repeat this motion for the prescribed amount of repetitions.

 

Pull-ups

Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back
Equipment: Body Only

1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Repeat this motion for the prescribed amount of repetitions.

  

 

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Traps & Neck Exercises

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Traps & Neck Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Six: Traps & Neck Exercises

Traps

Dumbbell Shrug

Main Muscle Worked: Traps
Equipment: Dumbbell

1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

Clean Shrug

Main Muscle Worked: Traps
Other Muscles: Forearms, Shoulders
Equipment: Barbell

1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavierweight than a clean, avoid overloading to the point that the execution slows down.

Standing Dumbbell Upright Row

Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell

1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Neck

Chin To Chest Neck Stretch

Main Muscle Worked: Neck
Other Muscles: Traps
Equipment: None

1. Get into a seated position on the floor.
2. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds

Isometric Neck Exercise - Front And Back

Main Muscle Worked: Neck
Equipment: Body Only

1. With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
2. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
3. Hold for the recommended number of seconds.
4. Now release the tension slowly.
5. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Triceps Exercises

5 Great At Home Biceps Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

Recap Of Posts From Week Of 10-21-2012

In the next series of articles, I will provide you with a few exercises in each, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will cover every muscle group in your entire body.

Part One:

5 Great At home Chest Exercises

Part Two:

5 Great At Home Shoulder Exercises

Part Three:

5 Great At Home Abdominal Exercises

Part Four:

5 Great At Home Biceps Exercises

Part Five:

5 Great At Home Triceps Exercises






Want some ideas for your abs? Take alook at the Truth About Abs program.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Triceps Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Five: Triceps Exercises

Close-Grip Barbell Bench Pres

Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell

1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

 

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Decline Dumbbell Triceps Extension

Main Muscle Worked: Triceps
Equipment: Dumbbell

1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
3. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
5. Repeat for the recommended amount of repetitions.

Dumbbell One-Arm Triceps Extension

Main Muscle Worked: Triceps
Equipment: Dumbbell

1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6. Repeat for the recommended amount of repetitions and switch arms.

Incline Barbell Triceps Extension

Main Muscle Worked: Triceps
Other Muscles: Forearms
Equipment: Barbell

1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
2. Lie back on an incline bench set at any angle between 45-75-degrees.
3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
6. Repeat for the recommended amount of repetitions.

Bench Dips

Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Body Only

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Bicep Exercises

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Bicep Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.

Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Four: Bicep Exercises

Alternate Hammer Curl

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.

 

 

 

 

 

Alternate Incline Dumbbell Curl

 

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Concentration Curls

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell

1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Barbell Curl

Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Barbell

1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4. Slowly begin to bring the bar back to starting position as your breathe in.
5. Repeat for the recommended amount of repetitions.

Dumbbell Prone Incline Curl

Main Muscle Worked: Biceps
Equipment: Dumbbell

1. Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
3. Now keep your elbows in by your side and face the palms forward. This will be your starting position.
4. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
5. Lower the dumbbells until your arms are fully extended.
6. Repeat for the recommended amount of times.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Abdominal Exercises

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Abdominal Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.


Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Three: Abdominal Exercises

Advanced Kettlebell Windmill

Main Muscle Worked: Abdominals
Other Muscles: Glutes, Hamstrings, Shoulders
Equipment: Kettlebells

1. Clean and press a kettlebell overhead with one arm.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
3. Lower yourself as far as possible.
4. Pause for a second and reverse the motion back to the starting position.

Barbell Side Bend

Main Muscle Worked: Abdominals
Other Muscles: Lower Back
Equipment: Barbell or Dumbbells

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: Use caution if you have lower back problems, or avoid this exercise altogether.

Alternate Heel Touches

Main Muscle Worked: Abdominals
Equipment: Body Only

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting position as you inhale.
4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. Continue alternating sides in this manner until all prescribed repetitions are done.

Bent-Knee Hip Raise

Main Muscle Worked: Abdominals
Equipment: Body Only or Wear Ankle Weights

1. Lay flat on the floor with your arms next to your sides.
2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
5. Repeat for the recommended amount of repetitions.

 

Flat Bench Lying Leg Raise

Main Muscle Worked: Abdominals
Equipment: Body Only

1. Lie with your back flat on a bench and your legs extended in front of you off the end.
2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
4. Now, as you inhale, slowly lower your legs back down to the starting position.

Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.

Take these exercises, along with those from the previous articles and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At Home Shoulder Exercises

5 Great At home Chest Exercises



If you liked this article, Please feel free to share it with your friends.

5 Great At Home Shoulder Exercises

Continuing in the series of articles, which I will provide you with a few exercises in each article, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will target every muscle group in your entire body.


Note: I do not recommend that you only target (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part Two: Shoulder Exercises

Shoulder Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

1. In a standing position, hold a pair of dumbbells at your side.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. Return the weights to your side.
4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
5. Return the weights to the starting position and continue alternating to the front and side.

Kettlebell Shoulder Press

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Kettlebells

1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Dumbbell Incline Shoulder Raise

Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell

1. Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
2. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
3. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
4. Bring back the dumbbells to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

 

Dumbbell Lying Rear Lateral Raise

Main Muscle Worked: Shoulders
Equipment: Dumbbell

1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Dumbbell One-Arm Upright Row

Main Muscle Worked: Shoulders
Other Muscles: Biceps, Traps
Equipment: Dumbbell

1. Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
2. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
3. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
4. Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions and switch arms.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Take these exercises, along with those from the previous article and the ones that will follow in the next few articles, and combine them to create your own total body work out routine. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

5 Great At home Chest Exercises




If you liked this article, Please feel free to share it with your friends.

5 Great At home Chest Exercises

In the next series of articles, I will provide you with a few exercises in each, that will be specific for one main muscle group. However, most of these exercises will also work additional muscles as well. When this series of articles is complete, you will have an arsenal of exercises that will cover every muscle group in your entire body.

Note: I do not recommend that you only concentrate (or isolate) a single muscle group for a complete work out. When you attempt to "isolate" muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Part One: Chest Exercises

Kettlebell Floor Press

Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: Kettlebells

1. Lie on the floor with two kettlebells next to your shoulders.
2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
4. Raise the kettlebell and repeat on the opposite side.

Around The Worlds

Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbell

1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should  be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
3. Reverse the movement to return the weight to the starting position as you exhale.

Bent-Arm Dumbbell Pullover

Main Muscle Worked: Chest
Other Muscles: Lats, Shoulders, Triceps
Equipment: Dumbbell

1. Place a dumbbell standing up on a flat bench.
2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.

Dumbbell Flyes

Main Muscle Worked: Chest
Equipment: Dumbbell

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Decline Push-Up

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: None

1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

 

Take these exercises and the ones that will follow in the next few articles, and combine them to create your own total body work out. In addition, put in place a healthy diet, and you will be well on your way to being healthy and fit.

Always remember to warm up for at least 5 - 10 minutes before beginning a work out routine.


Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

Related Posts

How About An Easy Home Workout?

Home Exercise Routines for Women To Lose Weight

What Are The Best Home Workouts for Women?




If you liked this article, Please feel free to share it with your friends.




.

Recap Of Posts From Week Of 10-14-2012

 Green Coffee Bean Extract - Fat Burner Or Hype?

In a recent episode of "The Dr. Oz Show," green coffee bean extract, a new dietary supplement made from green (unroasted) coffee beans, had been promoted as being a “fat burner that will help women lose weight.”


Oz tested the effect of the particular extract on 100 women. One half received 400 mg of the green coffee bean extract A half hour prior to breakfast, lunch, and dinner for 2 weeks; the other half received a placebo. Participants had been instructed to keep their normal diets and keep a food journal. The women who had taken...Read More

Selecting Equipment For A Home Gym

 

When you plan to put together a home work out center, there are numerous options available, and your choice is mostly based upon your budget, area plus level of use. You will find a vast number of exercising equipment available nowadays in stores as well as on the Internet that will fulfill any need, as well as suit any kind of spending budget.


Each of us is seeking simpler methods to fit in the work outs in our typically busy routines. Owning your own ideal fitness equipment provides the flexibility for exercising during the time which is .... Read More

Improve Your Fitness With Weight Training

Weight training exercise assists with toning the muscles as well as deal with muscle reduction, which is actually a natural age related issue. Even better, a good well developed muscle mass enhances your look. Weight training exercise utilizes a variety of weights to get resistance, challenging the muscles in order to adjust the strain and become more powerful. You may use either weight machines as well as free weights like... Read More

Create Your Own Home Fitness Center

Whenever you are actually prepared to start a physical fitness program along with other healthy lifestyle practices, there are numerous products available to help you get started the proper way. Many people start working toward their own fitness goals simply by buying a costly fitness center membership. Perhaps they will visit for a couple months before... Read More




Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!



If you liked this article, Please feel free to share it with your friends.

Green Coffee Bean Extract - Fat Burner Or Hype?

 

In a recent episode of "The Dr. Oz Show," green coffee bean extract, a new dietary supplement made from green (unroasted) coffee beans, had been promoted as being a “fat burner that will help women lose weight.”

Oz tested the effect of the particular extract on 100 women. One half received 400 mg of the green coffee bean extract A half hour prior to breakfast, lunch, and dinner for 2 weeks; the other half received a placebo. Participants had been instructed to keep their normal diets and keep a food journal. The women who had taken the extract dropped two pounds on average, whereas the placebo group dropped an average of just one pound

Ever since the show broad casted, green coffee bean extract has grown to be among the most searched terms on the Internet. It is mainly obtainable in tablet form, however early this summer Starbucks included this as part of a new line of low calorie beverages, that are getting advertised as being a “boost of natural energy.”

Nevertheless, very few published research studies have evaluated the extract’s effects with weight loss, and not any over the long term.

In a recent small, 22 week research study, analysts gave 16 over weight adults low dosages of green coffee bean extract (350 mg, two times per day), higher dosages of the supplement (350 mg, 3 times per day), or a placebo (3 times per day) for 6 weeks each, with a 2 week break of not taking the pills in between sequences. Individuals had been motivated to be physically active, however no diet adjustments had been suggested.

Outcomes of the study, funded by Applied Food Sciences, Inc. (the company which makes green coffee bean extract) and published inside the journal Diabetes, Metabolic Syndrome and Obesity, discovered that people who had taken the particular extract dropped around 18 pounds on average, greater than Ten percent of their body weight. Not any negative side effects had been noticed.

Green coffee bean extract includes caffeine, a stimulant associated with weight loss. Additionally, it offers higher amounts of chlorogenic acid, a polyphenol antioxidant which researchers theorize could boost weight loss by way of decreasing the actual absorption of fat as well as glucose within the digestive tract, and also decreasing insulin levels to increase metabolic functionality.

Although the particular extract seems harmless, consuming a lot of chlorogenic acid might increase heart disease dangers because it increases amounts of the amino acid, homocysteine. Generally, it is suggested that adult coffee drinkers stay with a reasonable amount each day, around 3 or 4 cups, or 300 - 400 mgs.

However, regardless of the green coffee bean excitement, it is not really worth spending money for losing weight, particularly when outcomes might be little, one extra single pound dropped from the extract group from the Oz review is hardly worth noting in addition to uncertain long-term dangers. Rather, stay with what we all know is great for long lasting weight loss: a good maintainable, satisfying diet plan paired with regular physical exercise.



Want some ideas for your abs? Give the Truth About Abs program a try.

Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!

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