Mental Notes & Random Musings

Deltoid Row (Machine Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing down in a wide grip. 2. Maintain a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the handles towards you until it grips are beside your chest. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Inhale at the start of ...

Upright Row (Barbell Standing) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Shoulder Press (Dumbbell Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the dumbbells slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the dumbbells until they touch your shoulders. Don't shorten the movement.

Upright Row (Cable Standard) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the cable bar with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Deltoid Row (Cable Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excess...

Upright Row (Cable Indy Arm) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Lateral Raise (Dumbbell Seated) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart, or sit on a bench. 2. Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the dumbbells out to the sides. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the dumbbells out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand ...

Shoulder Press (Machine Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit at a shoulder press machine 2. Place your hands on the handles with a shoulder width grip. The Movement: 1. Press the handles upwards, straightening your arms but do not lock out your elbows. Hold momentarily. 2. Lower the handles slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the cables upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Don't shorten the movement.

Shoulder Press (Barbell / Smith-Machine Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)  Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold an evenly weighted barbell, hands facing forwards, level with your shoulders. The Movement: 1. Press the barbell upwards until your elbows are nearly straightened. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the barbell slowly back to the starting position. Tips: • Keep your torso upright. Don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the barbell until it touches your shoulders. Don't shorten the movement.

Shoulder Press (Cable Standing) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Stand between two evenly placed cable towers,. 2. Place your feet and knees together, grab the opposite cables in each hand holding the snap back balls or handles. The Movement: 1. Press the Cables upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the Cables slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the cables upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the cables until they touch your shoulders. Don't shorten the movement.

Deltoid Row (Machine Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing down in a wide grip. 2. Maintain a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the handles towards you until it grips are beside your chest. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Inhale at the start of ...

Shoulder Press (Dumbbell Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus) Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the dumbbells slowly back to the starting position. Tips: • Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the dumbbells until they touch your shoulders. Don't shorten the movement.

Deltoid Row (Cable Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excess...

Shoulder Shrug (Barbell / Smith-Machine Reverse Grip) Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell in front your thighs, palms forward, keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the bar slowly and deliberately - don't jerk them. • As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Dumbbell shrug: Hold a pair of dumbbells by your sid...

Shoulder Shrug (Dumbbell Standard) Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the dumbbells slowly and deliberately - don't jerk them. • As you lower the dumbbells, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Barbell shrug: Shrugs ma...

Shoulder Shrug (Smith-Machine Barbell Behind the Back) Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell behind your thighs, keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the bar slowly and deliberately - don't jerk them. • As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Dumbbell shrug: Hold a pair of dumbbells by your sides level with yo...

Shoulder Press (Cable Indy Arm Front) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a cable grip in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the grips forward. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the cables out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Front raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. Th...

Shoulder Press (Dumbbell Front Seated) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart, or sit on a bench. 2. Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the dumbbells forward. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the dumbbells out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Front raises can be performed using one arm at a time. Hold on to an upright support with the other hand to...

Facepull (Cable Standard) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Grab a pair of handles attached to a single cable around chest to face level. The Movement: 1. Pull the handles directly toward your face and out until the back of your wrists are beside your face. 2. Hold for a count of two; then slowly bring the cables back to the starting position. Tips: • Make sure you do not sway backwards as you pull the cable. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Face-Pull (Cable Indy Arm) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the cables with your hands about 15 cm apart, palms facing towards your body. The cables grips should be held straight out in front of you. The Movement: 1. Pull the cables directly upwards towards your ears, bending your elbows out to the sides until the grips are beside your ears. 2. Hold for a count of two; then slowly let the grips out and back to the starting position. Tips: • Keep the grips parallel to the floor. • Make sure you do not sway backwards as pull the grips towards you. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Bring the grips back to the starting position slowly stabilizing the weigh the entire way.