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    Bodybuilding Anatomy

    Uploaded by

    Lynsey
    The biceps muscle has two heads - a short head that attaches to the coracoid process of the scapula, and a long head that attaches to the supraglenoid tubercle of the scapula. The biceps flexes the elbow joint and supinates the forearm. The triceps has three heads that all attach to the humerus and work together to extend the elbow joint. The forearm contains many muscles divided into flexor and extensor groups. Flexor muscles on the palm side allow finger and thumb flexion as well as wrist flexion. Extensor muscles on the back side allow finger and thumb extension as well as wrist extension. Supination and

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    © All Rights Reserved
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    Bodybuilding Anatomy

    Uploaded by

    Lynsey
    268 views188 pages
    The biceps muscle has two heads - a short head that attaches to the coracoid process of the scapula, and a long head that attaches to the supraglenoid tubercle of the scapula. The biceps flexes the elbow joint and supinates the forearm. The triceps has three heads that all attach to the humerus and work together to extend the elbow joint. The forearm contains many muscles divided into flexor and extensor groups. Flexor muscles on the palm side allow finger and thumb flexion as well as wrist flexion. Extensor muscles on the back side allow finger and thumb extension as well as wrist extension. Supination and

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    The biceps muscle has two heads - a short head that attaches to the coracoid process of the scapula, and a long head that attaches to the supraglenoid tubercle of the scapula. The biceps flexes the elbow joint and supinates the forearm. The triceps has three heads that all attach to the humerus and work together to extend the elbow joint. The forearm contains many muscles divided into flexor and extensor groups. Flexor muscles on the palm side allow finger and thumb flexion as well as wrist flexion. Extensor muscles on the back side allow finger and thumb extension as well as wrist extension. Supination and

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    268 views188 pages

    Bodybuilding Anatomy

    Uploaded by

    Lynsey
    The biceps muscle has two heads - a short head that attaches to the coracoid process of the scapula, and a long head that attaches to the supraglenoid tubercle of the scapula. The biceps flexes the elbow joint and supinates the forearm. The triceps has three heads that all attach to the humerus and work together to extend the elbow joint. The forearm contains many muscles divided into flexor and extensor groups. Flexor muscles on the palm side allow finger and thumb flexion as well as wrist flexion. Extensor muscles on the back side allow finger and thumb extension as well as wrist extension. Supination and

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 188

    BODYBUILDING ANATOMY

    Triceps
    BicePs
    head arises from above the
    Asitsnamesuggests,thebicepsmusc|ehastwoheads.Theshorthead
    to the coracoid process'. tti il; tong
    attaches
    ;; : !_"1 iT : : :'ix#i;:: il f *l i I l:ff B:iltr ?;Yffi iil 1: fli
    nii:[T:;iff #'i.':;;'t#t1.',"0i';3""';]'?i:Ti.::1:T:i:::"J
    attheelbowjoint,,raisingthehandtowardtheface.Thebicepsalsocauses
    faces uppermost'
    rotating,r,r. h"ta so the palm
    supination of the tor.uril,

    "i; ilffiHil,f."ill.?l,, t*orr'reother deep beneath ll'


    IT:Y:::\:"'J::J:i:fJ.fi
    n'racrrialis muscle lles
    t'he
    brachialis uno oru.il,orud',ut,r. r'rrrerus and attaching to the
    ulna
    biceps, arising tffiir..l.-r"wer half
    "t'tr'r. the ulna at the same
    it.l. .tuo* joint. So the brachialis lifts
    bone just below arises from
    lifts ihe radius. ir-.'. ul..Hioradialis muscle - ltomy o
    time that the biceps
    then travels down the
    aspect end of *'. r.lrt.tus and
    i;;.,
    the outer "iir.,. wrist joint'
    to aitach to the radius .iust above the
    forearm

    AnatomY o{ the BicePs

    ."
    4*:
    lt, ."\" \coru"oidProce'
    '1, I
    :
    : Humerus ', \, of scapula
    Humerus----r--': : ii!
    ::: ,l

    Long head------. '.: ,


    Brachialis ----,-- of bicePs : 1 >l== Sfrort freaO
    ,F, , ', of bicePs
    /': ! ,l
    { j,u'
    Brachioradialit jI til .,.
    i
    ,,9
    i /,
    t.
    l,i $:
    ;i---.----
    ii Radius
    I ,: ::'i
    :;
    l::l
    :

    l.-.-utnu
    :l .. ,

    Deep muscles
    +i
    euln
    snrpEU sdecrc
    )1 peoq l.ro
    .,/ PBeq lelPeY\
    ;4
    e;ndecs 1o
    a ssesoid ptocejoc -
    ,'n: .':-.
    -_l+ uMop sla^P,
    _-oJ+ sestjP ells
    ;JPS aq] lP Pul
    '1utoI ra: - : , n eq+ o1 Suru
    -
    = ssor] :j . -1 qleeueq d
    aql qlpauaq sassorl osle peeq 3uo1 aq1 1nq '1uto[ Moqle eql
    '
    puP 'sllE -. ; -+ :Moqle aq+
    sdarr.rl eLlT ]ospeeq aarr-Jl llV 'Moqla aql pueq (sr;erperorqlerq
    'sdactql saPsnLu ailq+ seueq/\A 'lu!o[ /AoqP atp suay'1?tu]s pql e1::"
    xluo aq1 sr sdatul eql .el€+ aql rror+ r\etne puPq eql Sulnouu ',Moqle eq- -, 'lsouuraddn sat
    uotsuelxe sesnpf, sdatul eq1'auoq Puln eql lo sselotd uouerlelo eq+ o-' ' sesnPf, osle sd0:
    01 spue ra rorxel+ sasnPf s
    luro( ruoqlo aql pulqoq soqrene leql uopual a13uts e Lulo+
    req] }P esn+ spPeq eelql llv'snraunq eql +o selP!ns reer pue lPlps* . --rol nnoqla aqi
    UJu}peeq(JaUU|)lp|pelljeq}puP,sn;auunqaql}oe]P}lnsla}noeq+-- ;prs8uole uMop
    >3sLl? pEoq (ralno) lpralpl eq1 '1utofreplnoqs eq] +o esso+ proualS aql q]Pa-- ' 3q] e^oqP Luorj
    *c,J SeSue peaq 3uo; eqI'suolllas lo'spPeq aelql s?q ellsnLU Soall,- = - reeq uoqs eq
    sdal .-
    BODYBUILDING ANATOMY

    Anatorny of tl
    Forearm
    muscles' lt has two separate
    The forearm is a mass of some 20 different
    musc|ecompartments:thef|exorgrouponthepa|msideandtheextensor
    grouponthereverseside.Thef|eshymusc|eportionsofa|mostal|these
    of the forearm' The muscles
    muscles are located in the upper two-thirds
    between those that cause move-
    of the forearm are about equally divided Flexor pollicis lo
    the fingers and thumb' supination '
    ments at the wrist and those that move
    ("geichange"), is performed by
    rotating the hand io tf'.'. palm faces up
    iotating the hand so the palm
    supinator and biceps muicles, Pronation,
    facesdown(,,givechange,,),isperformedbythepronatorteresandpro-
    nator quadratus.
    radialis, flexor carpi ulnaris'
    wrist flexors: Palmaris longus, flexor carpi
    f|exor digitorum profundus,
    Finger f|exors: F|exor digitorum superficia|is,
    flexor Pollicis longus'
    Wristextensors:Extensorcarpiradia|is|ongusandbrevis,extensorcarpt
    ulnaris. l'atomy of tl'
    .Fingerextensors:Extensordigitorum,extensorpo||icisIongusano
    brevis, extensor indicis'
    Hand supination: Supinator' biceps'
    pronator quadratus'
    Hand pronation: Pronator teres'
    L5
    salcsnu deeo
    salcsnru lelclFedns
    ., snlP€H
    ;1,
    ,,, /
    -:::1'":-:
    /
    I I osue}xl
    sn 1
    6u ot srcr 1od ros uelxl- :u!{...-'-'srcr'u
    stnatq stctllod losuetx3Z
    -l:- \
    r
    losuelxf stcrllod lolcnpqv \.
    Lunroil6lP
    sr^Orq sllelpel
    rdlec losuelx3
    slreuln tdtec losuelxf
    ?t,--=-."auocuv
    \i"€.'
    srl€lpeiolqcelS
    \snleuung
    1
    3Ue SnSUOl
    srCIsualxS Ulrealoi aql,O i{uo1eu
    Jrer rosualx;
    ,,
    ,^,.t Lr-.]
    : rPurr+LJrL.r
    .::, '. .
    :rrtrrrrn rd rpr
    t,:'a ..:' |; ;.., ?'
    \r; ll : . .l'
    ,.. ,ti: .,
    ,ta ui .t j' jt""-
    :. ..r {,.. ,,' ":i.:.,.- . - rd nrrr c:r:
    ',| ." .. .l
    sueuln tdlec
    '"":"-loxel3 ','.':',' ::l;;l
    ,/. J'
    ?o aql os
    {. -r" .,,n'on, . .,,n'.,r"on, a
    ":;1i
    sn6uo1 ' ,./ rdrec roxe11 { r 3aLr]ro+10(
    srreurl€d
    -=--\ .//t J l.unrottotp
    , r ]Eurons
    sn6uol slclllc l
    )l^,:*r, t - ' lLu asnPl
    5l lPu I rlvrv
    snPun;ord
    ,,.: . , " '/ :
    sola] ulnlolt1tP - - )nLU aql
    , \ loxoll,/ e
    . ,\ ro1"ro16 ! \/ = -] lle +sou
    : -rlxe eql
    ,.:CAS OM]
    ra^e1e1ppl1t1
    re[e1 daaq
    reAel lelclYedng
    sroxsrJ {-rueaioi aq} }o ,{*
    Barbell Curl Anatomic F

    Hand spacir
    whereas

    FINISH

    Execution
    grip.
    1' Ho|d a barbe|| at arms, |ength, using a shou|der-width underhand
    your elbows'
    2. Curlthe bar up to shoulder level by bending
    position'
    3. Lower the bar back down to the arms' extended
    Muscles Involved
    Primary: BicePs.
    Secondary:Brachialis,brachioradia|is,anteriorde|toid,forearm.

    98
    'lurof lsllM aql uo snonualls ssel sl ll puP
    'srlprqtplq eql pue sderlq aql +o peaq (3uol)
    '(ul
    relno eql saztseqduua uotllsod puPq slqt
    Surrert sruled; duB lellnau ,{1.ruau 'paleuldns
    ssalp ot du8 1dn suled; paleurdns {11n1
    eql Luor] qllrms spupq aq1 'drt8 aq1
    sa8ueqr )eqZJ ue qltM Irnr el{l Surrutoya6
    'dr.r8 p
    FNJ ,PgZA
    'uorltladar eq+ +o aseqd leu1; eql a1aldr-uol sd;eq pleanpuq
    {pq8r|s Surueal letsee llnr eql;o aseqd lptltut aql se)Pul pjPMlo} ,{11q3t|s
    Surueal 'L!nluauloL! qlrnn plenndn leq eql Surleaqr +o poqleL! P sE pesn
    .1q3rel1s aurds eql qllM
    uauo st osjol eql 3ul11r1 1q3udn puPls :uorllsod {pog
    'pelemol st llaqrPq er.ll se sdarrq aql uo uolsual
    sdaal uotsuelxs Moqle lln+ +o poqs saatSep Me+ e 3urddo15 :uollout ;o aSuex
    'replnoqs eql lou pue A oqla eql lp lnlf,o plnoqs uollotlJ 's0allq eql elPlosl
    jPq eql :Lropaletl
    o1 {poq eql ol asoll fre up ut u^ op pue dn e^ou plnoqs
    .(uot]les uotleupn ees) leq zl ue Sursn papnlpe aq {eur du9 '(plenndn
    iLuted) uo'lJridnt ur pexlJ sr du3 pueqrepun aql 'leq lqFrerls e q1r14 :drr9
    dy6 noueg d;rF ag6
    pesq ll
    peeq
    pl
    '(peeq 3uo1; sda:rq Jalno aql s>lloM dtlS nnolreu E 5P3rou
    "'
    '(ppeq 1-roqs) sdarrq rauul alll uo Uo#e sesnlo+ du8 eprm y :Surreds pu:-
    snlol trlLuolE - "
    Anatomic
    Dumbbell Curl
    I

    Grip: The d
    forearm
    hand (p;

    Execution
    pointing
    1. Hold a pair of dumbbells at arms' length by your sides, thumbs
    forward.
    rotating
    2' One arm at a time, cur| the dumbbe|l up toward your shoulder,
    your hand so the Palm faces uPward'
    the opposite arm'
    3. Lower the dumbbell back down, and repeat with
    Muscles lnvolved
    Primary: BicePs.
    deltoid' forearm'
    Secondary: Brachialis, brach iorad ialis' anterior
    10I
    'MoqlaaqllEau'sdacrqaq])ouorlrod)aN\o\eqluopssmols\'\Io)+e
    eulpul
    'tpueq eutlSut ue uo paleas alttl/^ pewoqad uaLlM:'rnl llegqunp
    'snlo, rallaq svoJ+e (pa1el1snl;t) aslfraxa eql
    'uolllsoo
    pel€Os aq1 'S3a1 eql uluo#e lPlnlsnu sallnbel slqllnq
    +o uotsreA 8ulpue15 'uJrP elr
    upf, asrf,rexa srqr :rrnl lleqqunP
    Furpuels e ur paiuropad aq
    :j.:r:: .1=i i:= 3ur1e1or 'ra
    =.-'''l::
    atuug Surlurod squ
    'Moqle aql lE uolloul ;o aFuel llnj e asn :uollotu ;o
    {pq8tls
    'uorlrladar eql jo as'eqd leu+ aq+ alalduo: sdl:.Yi':^'l'nq
    5q+ ttlPLU pleruo; {pq311s
    Sulueal
    Surueal 'ralsea llnr aql1o aseqd tnnt't poqlau ottn uauo sl
    'LunluaLuour q1'^ p'"^Un lq8ra'rn aqi 3u11eaql,+o l,ln
    uolllsod :rfiopafu4
    '1q8rer1s aurds aq1 qlrnn lqerian ostol rno{
    osrol aql Sutll1 erour
    'pal'elor sr llaqqLunp eql uaqM:li:* alfsnLu
    ,uorleurdns Fuunp sdarrq aqi ,o'p"oi rqr-r^r:Tl;lr
    aFueqr du8
    Furlenrlre qtnql rno{ os ra^o uuled rno{
    srql 'a1e1d .q* ;l'ffiitqirturniln '1"., glra;rg :Surreds pueg
    ul 1ltqq*np-tql ,to pealsul
    eprls 'req aql ,.o alppl; eLll
    paleuldns PuPq qlllur uo11lsod
    qslull
    srlErpe.rotqce.
    ^i^^
    'paslel sl lteqqL!np aq+ sP llsouuaddn uuled) puz-
    01 'afueH 'uolpuldns ulea':-
    aql aleurdns 'uoqlelluor sdalrq azlullx?ul 3-- :':
    pue uotxal+ moqla :s{enn oMl u! sdarrq eql
    s}lom Unl lleqqLunp
    snf,ol llL! C l? - I
    Anatomic
    Concentration Curl
    Grip: An u
    the han
    thereby
    contrac'
    Trajectory:
    upper a
    floor) cf
    effort. V
    (shoulde
    elbow),
    as the d
    effort rs
    biceps (1

    at an inc
    in front r

    resistanc
    stad, so
    the lowe
    at the eii
    Range of m
    upper ar
    f, reve n ts
    s.oulce:
    io rs
    "" '')/
    3:dy positi<
    -i^: c-

    I " :. a'm cal


    : I _
    -'

    Execution
    at arm's length, supporti"-
    1. sit on the edge of a bench. Hold a dumbbell
    your arm against the inside of your thigh'
    2.Cur|thedumbbe||uptowardyourshou|derbybendingattheelbow.
    3. Lower the dumbbell back down to the start position'
    Muscles Involved
    Primary: BicePs.
    muscles'
    Secondary: Brachialis, brachioradialis' forearm

    r02
    E0r
    'MoqJa
    Suryoddns
    '179; a8ed uo pnl alqel
    ro1 uorldr.nsap eql aas) Mol e +o alqer aql ol paLlrPilP elpueL.l-C e
    ^ellnd e uropad oslu uPl no1 :Unf, elqpf, uip-eu6)
    Sursn a;rqm llnl uotlPllueluof
    'qFIqt alrsoddo eql uo puel.l
    aerl.rno{ {q papoddns 'ssaluotlotu uleuer plnoqs oslo} eql :uol1;sod Ipog
    'sdarrq eql elelost o1 {e,rn
    luellalxa up sl puP leplnoqs
    sdalgq raddn 6ug1a6le1 aql lP luaure^oul qua^ero
    'uo11;sod utr€ le:lpa6 q8tqt aqt lsute8e uule raddn
    aq13ur1sa; :uollotu ;o a8uug
    'Moqle aql lP
    sdelrq eql +o uollles leMol eq]
    uo pala8rel sr lro#e os 'UPls
    aql +P leullxptLl sl eluPlslsal
    '(replnoqs eql +o luol+ ul
    Moqla) epue paupu ue le
    Lure eql q1r11 '(1ead; sdarrq
    raddn eql uo pasnto] st 1lo#e
    puP 'pestPr sl llaqqLunp aql sP
    sesPerful eluPlslsaj'(Moqla
    eql a^oqP ,{;llartp raplnoqs)
    lPlue^ sr tilrP eq+ uellM'fo#e
    Jo snlo+ oql seSueql (lool+
    eql ol enrle;ar) uure raddn
    eql +o uorlrsod eql :fio1talerl
    'uolllPrluol
    sdarrq sazr LU txer.r; {qetaql
    puP uotleutdns ut pueq eql
    sare;d du3 pueqrapun uY :dtl1
    snf,oJ )lulolE t ;
    Cable eur! Anatomic
    Hand spar
    biceps
    head)
    Grip: Witl-
    upwarc
    supin at
    in). Thi
    empha:
    Body posii
    Range of r
    the sho
    Resistance
    Biceps the lift,
    moven

    High-P

    Execution
    using an underhand grip v'
    1. crasp the short bar attached to a low pulley,
    arms straight.
    at the elbows'
    2. Curl the bar up toward your shoulders by bending
    position'
    3. Lower the weight down to the arms' extended
    iMuscles lnvolved
    Primary: BicePs'
    Secondary:Brachia|is,brachioradia|is,anteriorde|toid,forearm.

    \o4
    901
    '{a11nd Mol aql .SM
    ol paLlleile elPUPq-O e Sutsn auull
    P lp LUIP auo aslllaxa eql ulo+lad qlran duB pue
    FnJ alq€ urv-auo
    '1ead sdartq aql slloM
    pue sdacrq eLll lo Peaq 3uo1
    alil sazlsPLld ula uolsja^
    sull'p€eq rnoA Plemol
    sepueq aLl+ Fm 'le^al
    replnoqs lP pleq surP rno,{
    q1r41 's,{a1;nd aq1 uaamlaq
    ,{eanpruu puels pue 'duF
    puer.papun uB Sursn sr{a;1nd
    q8rq on4 ol paqlellP
    selpuer{-C aq1 dse.r9
    FnJ fa11n6-qFIH
    'luaua^our
    aql lnoq8norq+ aruelslser uro+tun e saptnold (a11nd elqPt eql 'Ull 3q1 sdecrg
    Suunp saup^ eluplstsal eql elaqm slinl llaqqulnp lo llaqreq a)!lun :aluulslseg
    'sdacrq aql alplosl o7 Aetrr Juellarxa ue st pue Jeplnoqs aql
    lp lueuenour sluanard saprs rno{ lsute8e smoqla aq1 8urxr1 :uotlotu ;o aSueg
    '1q8rer1s aurds eq1 qlrnn
    lq8udn pupls :uorllsod {pog plolloc
    'elJsnrrr srlprqlerq eql pup sda:rq aql +o ppeq (fuol) lalno eql aztseqdiua
    ol spual pue luro[]strM eql uo snonuerls ssal st uotltsod puPtl slqf '(ul
    Supe;, suuled; dufi lerlnau Alreau 'paleutdns ssele ol uotltsod paleurdns
    {11n1eq1 ulol+ seLllll,rns duF'}ueulrlfeilP )eqZl ue Surs1 (plemdn
    suuled; uotleutdns ul pex!+ sr duF pueqrepun eql 'leq lq8rells e q1rry1 :d;t9
    '(peeq
    3uo1) sdarrq rolno eL{l sruoM duF molleu e sPaleqM '(pPaq Uoqs) sd.eltc
    .rauul eql uo uoJ+a sasnrb; du3 qlprrvr-raPlnoqs-u€91-)oP)t\^y
    €urreds c-= -
    snf,oJ llLl.lc-l - -
    Grip: With a
    Preacher Curl upward).
    Trajectory: \A
    is maxim;
    biceps ne,
    Range of mo
    at the shc
    /lAOTAAC <

    barbell is

    Body positio
    upper ed1

    Execution
    resting on the preacher btlt'
    and take a
    with your upper arms
    1 . Sit
    shoulder-width underhand
    grip on the bar with arms out
    straight'
    iZ tsar
    2. Curlthe bar up toward your shoulders'
    to the arms' extended position'
    3. Lower the weight back down
    Muscles Involved
    Primary: BicePs'
    forearm'
    Secondary: Brachialis' brachioradialis'

    Anatomic Focus
    Handspacing:Awidegripfocuseseffortontheinnerbiceps(shorthea:
    whereas a narrow grip works
    the outer biceps (long head)'
    LOI
    '(pPaq uoql
    'lutollsllM aql uo snonuells ssel sl ll
    Irn) raq)eald req z3 puP 'allsnu sllelqlPrq eql puP sdellq
    aL,ll +o peaq 13uo11 relno eql uo
    lloj]e snlo+ ol spuel uolllsod puEq
    stif (ut Surre,t sruled; duB lerlnau
    {ltpau 'paleutdns ssal P ol uol}lsoo
    paleurdns aq1-uuori
    1dn '{11n;
    ' suuled; du8 aq1 ')eqzi
    ,aqr1i^t ue 3uts6
    Zl .",,4,-
    FnJ raqf,Eard rP8 "|.udic
    p 3vp1
    pnr raqreald
    llaqqun€
    'uollelosl
    qllm€ul!+
    pue snlo+ sanorduut llaqqulnp P
    e lp Llllu euo eslflaxe aql Suttulolla6
    Fnf lalpeard lpqqtunc
    -
    'Ped aq11o aFPa r;: -
    :uolllsod ' : :i
    aq1 lsure8e Fnus sr lrduuru
    rno,( 1eq1 os lq8raq l€as aql unlpv
    'paleMol sl l13:-' -
    Uoqs sa:-:':
    eql sE sdarrq eq+ uo uolsual sdaal uolsuelxa ^^oqle lln+ +o
    e Burddol5
    .sda:rq aql alprosr sdlaq ,{qaraqr pup sreprnoqs "--
    ,rna,L
    }ueule^oulsluanaldqruaqeqluosuurBr.addnaqlSurlsax:uo|loul}c:3.*
    'Moqla aql JEaL : :;
    '' *
    :
    pala8lel sluoJ+a os 'pe1s aql lP l?u-' i---:"'
    aql io uollles lamol eql uo
    peuoddns iuule raddn eQl gl!A"
    aruplstsar 'alSue peulllul uE lE
    no1 :.:'
    S^ultn du8 aq11snlpe {eu
    (uolllas suollPlrPn ees) lPq Zl 'Y : I
    dlr8 pueqrepun eql'req lq8terls -'-
    sLured) ,o,tnu,onr",i' ;J*;il
    Machine Curl Muscles ln
    Primary: Bi<

    Secondary:

    Anatomic I

    Hand spacir
    whereas
    Grip: An an
    Trajectory: t
    focuses r
    pao emp
    Range of m
    the curl,
    Resistance:
    during tl'
    moveme

    START

    - :cntrast ic
    -.^ lhe lreic
    -:-zontai a|
    ^)-- ^.

    : :: itional v;
    l -:-arm ma

    '--J..

    Execution
    l.Craspthebarusingashou|der-widthunderhandgrip,withyourelbo'.
    resting on the pad and arms out straight'
    2. Curlthe bar toward your shoulders by bending at the elbow'
    3. Return the bar to the arms' extended position'
    ffiT
    sA oqle lno
    'uollPlosl puP Snlo+
    se^oldur\ 3L\l\L ra $e tu.tp euo
    asrfjaxa eqlSutw)oled
    :llnl aulqtrPtu tulE-auo
    :uollelle^ leuolllPpv
    '>leed sdellq aql uo
    sasnlo+ pPd LllrP lEluozlloq
    lPl+ P jo fiollaferl aq] 'pPd
    LUIP eulllul ue ol lsPlluol ul
    Fnl aulqf,Phl pPd-lPlt
    'lUe|'llenoul
    eulql?Lu aql 'ull eql Suunp
    aql lnoqSnolql alu€lslser Lulollun P sepl^old
    lo lleqrPq a>lllun :eluPlslseu
    salre^ aluplslsar eql araqM 'sllnt lleqqunp
    'pesrel srlqEram eql sP 11ead; sderrq elppltll eql ot saqlllMs
    ueql'llnl aql
    ;o aseqd lptltut eql xurnp
    ,d"'q lamol eql uo sesnlo+ Uo#l :uolloul lo a8uel
    '1ead sderrq-elpplLu aq1 sezrseqduua ped
    sealaqnt 'sda:tq eql jo uorpod ramol
    eql uo uoJ+a sasnfo+
    I'eluoztroq 1el, P eql uo Surpuada6 :ftopafel1
    ped ulle eulllul ue 'eutqoeuu eql +o ''8'ttp
    'lurofptrm eql uo snonuarls ssal sl reqelpuuq pe18ue uy :dtt9
    '(peeq 3uo1; sdarrq lalno aql s)lo^ du8 nnollBu e searaqM
    tttn'o; du8 aprnn y :Sutreds pur*
    '(peaq +roqs) sda:rq reuul aql uo Uo#a
    SnlOl )ltlJoJE - r
    'ulPelo+'sllelpelolqlelq'sll€lqlerg :fuepu ::+ ;
    'sdalrg :Al:- " 1
    pe^lo^ul
    focuses effort
    Triceps Pushdown the hands intc
    the triceps eqr
    Trajectory: With 1

    (lateral head)
    with your arm
    triceps (long h
    Range of motion:
    movement at
    Motion shoulc
    Resistance: Unlik
    Lateral head
    during the lift,
    Medial head movement.
    Long head
    Body position: St
    position. Leani
    stability when

    Ropr
    The rope attachme
    at the wrist, which
    cf the triceps.

    Execution
    bar attached to the high
    1. Take a shoulder-width overhand grip on a short
    pulley.
    more than 90 degrees
    2. Begin with the bar at chest level, elbows bent a little
    3.Keepingyourupperarmsstiff,pushthebardownunti|youre|bows|ockout

    Muscles lnvolved
    Primary: TricePs.
    Secondary: Deltoid, forearm'
    t
    Anatomic Focus ls
    inner triceps (long..head)'
    Hand spacing: A wide grip focuses effort on the
    (lateral head)' erse-grip
    whereas a narrow giip'focuses on the outer triceps
    P er
    :,.r shdown
    Grip:Usingthestraightbar,apronatedgrip(pa|msdown)emphasizesthe
    grip (palms up)
    outer lateral heaJof the triceps, wheieas a supinated

    110
    tll
    (dn sLUIP(
    umoPqsnd
    eql sezrseq
    pueqtapun .(pPe
    'uollPlosl sa^ojdl'ul Pue uq+a sasnlo+'du3 dyF-asranag
    aql qluv\ eLull P lP '(peaq 3u
    ro pupqlano ue Sutsn '3;pueq-C
    LulPeuoesl]laxeaq13.u1uuo;,lad:u^^oP|'{sndure.aug
    :uollE!r3^ lPuolllppv
    'sda:tr1 aql +o Peaq 3uo1
    du8 pueqlapun aslenar V
    leuul aql uo UoJJa sasnlo+
    ufiroptlsnd dgg-asraAau 'lno sMoq
    )lol
    'saar8ap uP
    06
    q8rq aq1 o1
    'sdartll aql ,to
    peaq lerelelrelno aql sla8rel
    qtiqlJ:lT aql lE
    adol aq-;
    uoqeuotd alql)o+n ip''o;4n luaLuqlere
    urnopqsnd adou
    'slq8raan lal^eaq Sutsn uaqnn l(1lllqP+:
    'uorlrsoo
    oslol eql8:]-Ttt
    rallaq sapr^oro lsrEM aqllP pr€r^rol'{11Usrts r(pog
    qll^^ iqSlrdn Surpuels :uolllsod
    prepuels aq1 sr lq8rerls aurds aLll
    'lUaLllanoLU
    aql Sutlnp
    aq1 lnoq8nolql elu'elslser
    ulrollun e saptnold alqer e11-J+ll
    a>lllun :eluPlslsau
    'saslf,raxa lleqqLunp lo lleqlPq
    sauPn afuPlslsel aql alaqM
    '{1uo anoqla aq1 q8norql rnrro uorlow
    l!:oqt
    aql lP luaLuanoL!
    'sderrtl aql alelosl o1 {enn luallerxa uP sl pue replno-qs
    aq1 3u1xr3 :uo|lotu ;o a8uel
    sluanald sapts rno{ lsuteSe ,,,n.,.ddn
    '(Peaq 3uo1) sda:tr-
    rauuteqluouoJ+asnro,tno'{'rool}eq}ollalleledpeslPrsurelnoAL.lll/t|
    eql ol salnqrrluor (peaq leral€
    asrliexa .q1 ,.ro;"d nok 11 tuatuSlo^'1 iaddn aq1 qllM :fuopa':'-
    sdarul ralno aql'rool+ aql 01 l?ln)lpuedlad'sule '{11enba sdaltll:--
    P olur spu?t-, ;--
    lo speaq eerql llP
    sla8lel{r{1 (dn s=q-lnql) duB lellnau uo
    aql uoJ;a sas-: ' -
    sa\-\l\\Ms ,nq pto"q'-x p'ieu" uv 'puaq Suollauut
    Dip Anatomic
    Hand spac
    grip foc
    FINISH head), r
    outer tr
    Grip: The s
    with thr
    Triceps: triceps,
    Long head Reversir
    Medial head with thr
    Lateral head
    effort tc
    Trajectory:
    heips isc
    wide allc
    Anterior deltoid Range of m
    should o
    START motton ;
    Body positir
    your boc
    Pectoralis maior chest mu
    Resistance:
    ,..reight ar
    .esistan
    ce

    rer{orming
    ;eated in tf
    -achine, i,,
    .:.lstable.
    Execution .:,r efforL
    1. Grasp the parallel bars and lift yourself up until your arms are fully -: rtioned
    extended. :=' drp also
    2. Bend your elbows and slowly lower your body until your upper arms are
    . :- atlOn
    parallel to the floor; keep your torso upright.
    3. Push yourself back up, straightening your arms until the elbows lock out

    Muscles Involved
    Primary: Triceps.
    Setondtq'.Q\es\.tn\et\otde\\q\d.tqre,a(K\.

    \12
    €II
    '}no >llol s
    EIP SI.UJP ]
    'uollelleA
    eulLll'eu aLll 01 ,{1dde osle dtp req {rtn
    -1a1;eted eql ro+ ,{lsnornald pauolluaLll
    ian tqr 1;y sdarul alll uo Po;;a rno{
    snlo+ oJ lalsPa ll sa)PU 'alqPlsnlpe
    st afuPlslsal aql elaLlM 'aulqleul
    (drp) unnopqsnd sdarul eL{} u! palPes
    eltqM eslllexe aql Surulorua6
    w dlO aulq)Phl
    'sdrq rnor( punor€ 11aq pa1q31ann e Surqrtpe (q aruelstser
    ppe uel no1 'pa1snlpe {1;sua lou sl puu lq8rem
    ,{poq rno{ {q paprnord sl aluelslsag :eluelslsau
    dpF asralag
    ')loM aloul op sallsnu lselll
    'lq8udn {poq rno'{
    aql sa>leLtr premlol Surueal
    daal 'sdarrrt tqt uo Uo#e snlo+ of :uo11lsod {pog
    'LunLututLu e o] )appoLls aql JP UOIJOITJ
    daa>; os 'Moqle eql le {;ueutld rnllo plnoqs plolo
    luauanoLrl 'sdelttl aql elelosl oI :uollotu 1o a8ueg
    'lsrss" ol salfsnLU +seqr eql sMollP eprM
    'sdactrl aq1 e1e;ost sdlaq
    lno smoqla aql Suuu;3
    saprs rno,{ ol esoll sMoqle eql Surdaay :{.ropa[ul1
    '(ppaq 8uo;; sdarul relno elll ot Uo#e
    eql lo lsotu saqlllMs >lteq Surre; sqLunql qllM
    plemlno are,t sruled eql leql os du8 aql SurslenaX
    'peaq 3uo1 reuut eql uo srseqdua uP LlllM 'sdactrl
    eql lo speeq ealql lle qlq 'preMlo+ sqLunql qll^
    req1e3o18urre;, suled 'du8 pltpuels eq1:d119
    '(pPeL.l
    lplalel) sdartll relno
    oql uo sasnlo+ dtiS nrrouBu € sPaleqM'(peeq
    3uo1; sdarul lauul eql uo UoJJa sesnro; duF
    aprm e 'sMolle snleleddu aql uallM :Surruds pueg
    snf,ol trltuol€uY
    Lying fiiceps Extension Anatomic
    Hand spar
    a narro
    close, a

    fr
    E
    h

    Crip: Using
    (pronate
    dumbbe
    grlp wor

    -raia4an''
    *ivrrvrt,
    -

    '-- -.1 ^^,

    -..^.^
    E - rr,
    __rv ^^-i!:.
    P9)il,t(
    Execution - -_ ^ | a

    1. Lying on a flat bench, hold a barbell at arms' length above your chest wi:' : - ^ | a -,

    a narrow overhand grip, hands approximately 6 inches (15 cm) apart. - - :*a

    2. Bend at the elbows and lower the bar down to touch your forehead.
    3. Push the bar upward until your elbows lock out.

    Muscles Involved
    Primary: Triceps.
    Secondary: Chest, deltoid, forearm. I
    5Ii
    'soellll
    eql +opeeq (lPralPl) relno aql azlseqdLrle ol rPq aql uo du8 (paleutdns)
    "'
    esla^el'e 3u1sn altqM asDlexa eql r.ulopad osle uPl no1 :d;18 esre^eu
    '(duF letlnau) ere+ rno,{ premol lulod plnoqs sqLllnql :pueq qrua
    ur lleqqLunp P qllnt aslfrexa alll tlrlolled :uolsuelxe sdal1r13ulI1 llaqqunq
    'raplnoqs eqllP lou 'Moqle
    aql lP ,{;uo rnllo plnoqs uollol.u 'sdelt.t1 3ql alPlosl oI :uollotu ;o eSueg 'pPo q
    'IUeuleAOLU 'ueoP (
    aql ul lsrssp ol sellsnu ;erolrad pue plollep aql smolle pue dorp ol smoqla qlrM lsaqt r
    aql sesnpt srql asnPlaq 'ulql lo ale+ lno{ plenno} leq eql lamol lou
    oc .lpltue^ suure reddn pue dn Surlurod sMoqle rno,{ daa>| :uollrsod {pog
    'lueuanoul aql Suunp uolllPrluol s1r Suuonert 'peaq 3uo; aq1
    ur qllarls laleat8 e salelauaS qluaq el.ll plemol peeqalo+ aq1 puo'{aq req
    aql Suuarrnol 'ellsnul aql +o uolpes srql sla8lel aslflexe slql os 'sdartrl aq1
    yo p"tq (3uo1) lauul eql seqllarls Lule eql,to uorlrsod lellpe^ aql :&o1ra[ur1
    'sdarul aql ro speeq aelql lle s)roM duF ;etlnau P puP'peeq (lelelPl)
    relno eql seztseqoua duF pueqrapun uP 'peaq (3uo1) rauut aq1 sllonn duF
    pupqiaAo uy 'dufi pllnou e saltnbel (uotlras suoqellen ees) slleqqunp
    ro dp8 (pel?uold)
    ro )pq Zl u? 3u1s1'1 'd1r? lpeleuldnsl putqlopYn u€
    pueq)a*o ue q!/A esp)exa stql Luoye'd't{etu not{ 'nq 1q3pt1s e 3usJ1 :d119
    d;r6 ap;6 dgb alouep
    'sapls eLll 01 pleMlno arPl} ol u'leql MOIIP lou op puP 'esc -
    sMog;e ag1 daa; (ppaq ieratul) sdarul lelno aql sla8rel dtlS nnorre; '
    ;-=-aq./.1 ipearl euol)'tr/"tq| )"uu1 it1| sa.zrsetldua du8aprn v'€upedspuell
    snf,oJ f,il,uol?uv
    Seated Triceps press
    Anato

    Triceps:
    Medial head

    si
    : - +^

    - * J^
    = - -

    :
    -rrtia^^i
    - -v,Lrvlidl
    -
    __ ^2r +,i--
    --r (rtLE
    :-^--
    - t- - --^

    Executisn
    'i. sit upright whire hording
    a barbeil in both hands at arms, length
    your head; use a narrow overhand grip. above
    2' Bend at the erbows and rower the bar
    down behind your head.
    3. Push the bar upward until your elbows
    lock out.
    Muscfes Involved
    Primary: Triceps.
    S eco n da r1z-. D d to id, fo re a rrrt.

    r16
    !.1 I
    il
    ( p€
    t
    3^oqe qiS
    haue:.:
    sr
    lnr+o )eq
    q1 Fur
    zrr"
    uril'r"r1tJj1t"r;
    u.ropnJ,rr"rd.;d"il;;;:
    :uotlPtrPn
    fPuolllppv
    Jalno eql azrseqdute lo pleq
    ' -"r+ ,v (lPjolpr\
    PYd''l (lprolpl)
    ,lllrjt^".1* g'bil
    aur qlran ,aonrr,-^oj !:,-ol iii
    ;
    t -'rl"Y dllLjrl't
    le;11,T'L
    w)e auo 1'.0.?"T:r ;,;;":3uJ'1
    ast)Jexo ::;!q1 iu.ropad .3,',':E
    "il' ,\ew no,.
    qqun;#;;
    aldoad IUVJ.S
    ro, a,o,
    'Te q1ld,i,',iT,ffifi: ffi?L: :#:Jr^ "'"rlffii
    n
    saceld pu or€s j1i1ol pl n Jln"
    r : u op u ar r#,#i:
    'rs,r s ur ar u oc
    *n
    {1 e;es ;;; ;; ;;,,j#||j ; l;
    J;l'JSlrrj ::::".
    '-''-"u vvr)u!'+xa soell;+ '.i,;r aq1 :{e1e5
    oqre eqr +p JnJro Drn^r,c ,
    ^
    tt,rul:d#ii#trr,^*#illl,lffi '1:u',,'ru,.nl1?,,
    :.,''fr!tii,',x!T:rv:liTli,11'"#ilffi ;{l#il{-
    1pn1,,o,ajp,il:i-^'J"n::ffi:] rreqqLunp , |o ,ntq)\ ,
    "#lr ;'15"'
    ou #
    .
    :, == =.,: ? s"
    =,,
    -,,,, ff
    rp"n q euop
    il:jffi H::ffi ii ir ii]I#""5'L
    soacui,r, ;; 5q+
    #1,;#':#iflit,jifr#:
    i';,
    snf,oJ tf tuolE- _
    Close-Grip Bench Press Anatomic
    Hand spa<
    shouldt
    Grip: An u
    this gril
    Trajectory:
    the che
    Range of r
    for ma>

    Performing
    hands spacr

    Medial head
    Lateral head
    Long head

    Pectoralis major

    Execution
    1. Take a narrow (6-inCh, or 15-centimeter) overhand grip on the bar
    2. Lower the weight down slowly to touch the middle chest.
    3. Push the bar straight up until your elbows lock out'
    Muscles Involved
    Primary: TricePs, Pectoralis major.
    Secondary: Anterior deltoid.
    6Ll
    rPq e
    pesq 6uo-l r\
    peeqlelalel
    peal{ lerpay\
    \
    ;sooct{
    \
    'sdallll eql slaSl'el osle u'edP qtplM-leplnoqs u€ql eroul paf'eds spu?-
    ssald qrueq aq1 Suruuropa'
    qlrm (dn Surre,t st-u1ed; du8'pueqlapun uP Sutsn
    ssald qruag dlrg asra'rau
    'uq)e sdartll Sutzttutxeu lo,t
    patrnbat st (lnoPol 11n1aurnau|)e) uo\ow 1o aSuet ilry v :uollotu p a€ue6
    'lsaql eql
    dee;1 :fuo1re[tt1
    1ou 'sdarul aUp, ezrseqduto ol seprs lno( 01 aso\l s^ oq\e lnor(
    (uolJtes
    ' uon?u€n aes) prde aprrur pereds eq ol spu"q aql saltnbel du8 srql
    pueqrapun uy:drl3
    1nq 'sdarlrl eLll sla8rel osle lPq eql uo duF lpaleurdns;
    'qlplM raplnoqs
    -",41 )3/Au)eu aq ppoLls Suneds pueq 'sdatq eqlp3.te1o1:Euoeds pueg
    sntrol lttuoleuY
    Dumbbell Kickback Anatomic
    Grip: A ne
    Lateral head of tricePs
    Rotatin
    Medial and long heads
    head.
    of tricePs
    Trajectory:
    your sic

    Range of r
    and the
    Resistance
    increase
    Body posit
    stand tc

    Ynt t rln nor


    culley. Unlii
    ift, the cab

    Execution
    j. Crab a dumbbell in one hand, bend forward at the waist, and support
    your
    torso by resting your free hand on a bench or on your knee.

    2. Begin with your upper arm parallel to the floor and elbow bent at 90
    degrees.
    3. Raise the dumbbell upward, straightening your arm until the elbow locks
    out.

    Muscles lnvolved
    Primary: TricePs.
    Secondary: Rear deltoid, latissimus dorsi.
    rzt
    sllol Moq
    06lP
    rno{ poddns
    'luaulenou aql lnoq8nolql aluelslsal ulojlun e saprnold elqPs aqt 'Ull
    'Aallno
    aql Sur.rnp saupn eluPlstser aql aiaqM'uolslen lleqqLunp aql a)!lun
    Mol p ol paqlpuE elpupq-c B Sursn eltqM estflaxe slql Llrolad uPl no^
    )pP$lr!y alq€3
    '{;anrlla;rta aslflexe aql Lulolad 1,uel no'{ 'lq8udn ool puels
    no{ 11 tool} aql o1 lal1ered e^oqe {11q3;;s eq plnoqs oslol rno1:uo;1rsod '{pog
    'premdn peslel sl llaqqLunp aql se sesealf ul
    ,{1rner3
    pue elqpue^ st eluplstsal }o pe#a aql}o asnPles :eluelslsaH
    '#lls ulPLuel plnoqs replnolls aql puP a\
    ,Moqle eLll
    lp lnl)o plnoLls lueua^our 'sdalul eql alPlosl of :uollotu ;o aSuex €
    'apls lnoA ,..*"..
    ol asoir Moqla eql pup rool+ eql o1 ;a;;uled ru.rB.raddn aq1 daa; :Lropeferl
    'p?oq
    rlpralpl) ralno eLll s1a3;e1dn sare; ru;ed rno,{ os lleqqunp aq13ut1e1o5
    ltl.rlr1 aql suollles llP s>lloM (preMro+ qLunql) duB lurlnau y :drl9
    +o
    snf,ol )ltuolE;;
    Anatom i<
    Wrist Curl Hand spa
    Your i^
    unnec
    Grip: Thls
    an un(
    grip w
    uPWar
    may I
    the b;
    persor
    One a
    "thun
    it allor
    Pronator teres
    r carpi ulnarts
    bar fa
    Palmaris longus range
    Flexor carPi radialis next s

    Flexor digitorum Range of


    superficialis pnase
    Flexor pollicis longus upwa
    and ti
    the fir
    this e>
    Trajector
    alters
    forear
    oegln
    make
    your \
    cu rl ec
    contr;
    Body po:
    '1. Bt

    Execution 2,O
    - A
    l.Whileseatedontheedgeofabench,grasp.abarbellwithashoulder.widt. 5. \J
    on your thighs.
    i.it tr.,. back of your forearms
    underhand grip,
    "ra down toward the floor'
    2. Lower the bar by bending your wrists
    3. Cur\the weight up by using wrist motion'
    Lmbbe
    Muscles Involved
    :'::cher
    Primary: Forearm t\exots' -'. '
    Secondary: Finger flexors'
    I
    l €zT
    'qrueq reqlPeld e,o pPd eulllul aql
    uo Surlser surParo+ rno^ qll^ eslflaxe eql ujoJJad.:llnl lslrM qruaq reqlEeld
    llaqqLrinp e Sursn e;rqm
    eull e lP ure auo eslf,laxa slql ulof ad osle uef no^ :llnl lsu/t^ Ilaqqunc
    'sqBrr
    qruaq laqreard e rto ped eulllul eql uO '€
    qlprMreplnor
    qrueq p uo paleas a;lqnn sq8rql rno,{,ro do1 uO'Z
    qtueq lPll P uo s8a; lno,{ uaamlag 'L
    :suotltsoo lualaJjlp ur paloddns aq ,{eur sullealo} rno^ :uolllsod {pog
    'uorlf,elluol
    'dn pellnl
    ullpalo+ Sutzttutxeut 1P enlpe#e eloul sl uollPllpn puofes srql
    st leq eql se sespallul puP uPls eql lP leululLU sl eluPlslset 'slstlan ;nor{
    up'ql leqSlq ol€ sMoqla lno^ +Pt{l qlns ',lool} eql qllM al8ue ue aleu
    .prenndn pegll sl ipq eql sp ses€elrap pup Suruur3aq
    susearo+ rno,{ ,jqnn
    aq+ le leLurxeul sr arue+srse) tooll aql o+ pyercd pue 1eE ile sw)edot
    rno{ uaq41 'estf,laxe eql }o snlo} aql slsnfpe pue ef,u'eplsel eLll slelle
    lool+ eql ol uollPler ul sLllearo+ lnor{,to uotltsod aq13ur3ueq3 :ftopa[u4
    'sspLu ullPa.ro;3utp1tnq roJ anlpe#a alou sl uolllladel papuelxe slql
    'sellsnu ulpalo+ eqt +o uorpod luergru8rs e dn aluuu sloxal+ la8ug aq1
    esn'eleg 'premdn FuM eql pnr no{ sP llom sloxel} ulleero+ eql uaql puu
    snbuo; srcrl;od
    'u1ed rnor{ olur req aq1 ;tnr-la8ug no{ sP )roM sroxal} ra8ug aq1 'plemdn
    papnl st leq eql sv uollotu ;o aSuel eql saspellur uollrladal eqt +o aseq_d
    'Suua,rnol srlel.
    aq1 Surrnp sraSug lno{ umop llol Jeq aq18urpa1 :uorlotu ;o aguug unlolrOip
    '(uollf,as lxau srlerper rdte
    dy6 ssagqunql aql aes) uotlou ;o a8uer sn0 u
    aq1 Sursealfur'leqfP] lPq sueuln
    eql ral ol o1 nor{ sMolle 1l
    lPrll sl duF ,,ssa;qrunq1,,
    u rto a8eluenpe auo
    'eruara;ard ;euostad
    uo Surpuadap leq aq1
    reno ro rapun dlr8 {eLu
    squrnql rnol 'pteandn
    Surce; sru;ed aq1 qllnn du8
    lpaleurdns) pueqlepun uP
    sartnbet asrlraxa srqg :d;19
    '1utof lst.rnn eql ul ssarls fuessef,auun
    aztLurutru ol stulEalo+ tno{ qlrm eutl ut eq Plnoqs spupq lnoA
    :3i,\o;PU ,{11q3r1S
    ro qlplg leplnoqs st SurrBds^;lralrp
    pupq leepl aq1 :8u;ruds PUPH
    sntroJ f,!l,uoleu\'
    Anatomic
    Reverse Wrist Curl
    Hand spaci
    hands s
    Grip: This r
    down ar
    Trajectory:
    alters th
    forearm
    beginnir
    make ar
    your wr
    curled u
    contract
    Brachioradialis Range of m
    Extensor pollicis: Body positi
    Brevis
    Extensor carPi radialis:
    Longus 1 . Betvr
    Longus
    Brevis FINISH 2.Ont
    3.Ont
    Extensor
    digitorum 4. Held
    Extensor carPl
    ulnaris
    Extensor digiti
    minimi

    You can also


    exercise one
    ,vhile using ;

    Additional v
    Preacher ber
    Execution : <ercise witl-
    '1. Crasp a barbell using an overhand grip, and rest your forearms on top
    of '=sting on th
    your thighs or on the edge of a bench' = :reacher b,
    2. Lower the bar by bending your wrists toward the floor'
    3. Raise the weight up using wrist motion'
    Muscles Involved
    Primary: Forearm extensors.
    Secondary: Finger extensors and flexors'
    EZr
    'qluaq )eq)eude
    lo ped autlf,ul aql uo Surlsar Jto ool uo s
    surPalo+ rnor{ qltm eslllexa
    aql ulofad :qtrueq reqf,Peld
    :uoRPlrP^ lPuoll!pPV
    'llaqqunP e Sursn a;tqm
    au4 P l? LulP auo eslljexe
    srql osle uPf, no1
    urofad
    IUVI
    asra^au l|aqqu|ng \ r/7
    Fnl $!rln -f.]]-',\-4'
    ?;:i€::E€E:,W::,W;:8ffi TX,,-
    ElFl\
    -
    .=il
    I

    F--]-
    uorlrsod ;rnr Surpuep aql ur (papoddnsun) lool+ aql
    ol lalleled pleH '? \\ ,-
    'E
    qrueq laqceald e +o ped aullf,ul eql uO i>ry
    -
    qrueq e uo pelees alrqrvr sq8rql lno{;o do1 uO'Z HSINIJ
    'L sn0uo-
    qruaq lel+ e uo s8a; 'rnor{ uaemlaB stAel
    .srcrttod losue:
    :suotllsodluala#lpulpauoddnsaq^PustrjlEajollno^:uolllsod{pog
    .uo#a ulealort eztutxeu o1 uotlotu +o aSuPl lln+ P asn :uollolu lo eSuPu
    'uollf,Plluol
    puoles srql 'dn peFns
    ulpalo+ SurzrLurxeul lp a^tpa#a eloLu Sl uollPu"n
    sr aluPlslsel 'slsunn tno,{
    st' lpq aql se sasealfut pup upls- eql le l",r'r',
    aq+ qlrrrn a;3ue uP eleLr
    ueql iaqS,q .* ,^oqla rno'{ leql qrns lool+
    sullParol rno,{ uaqry1
    'p,n*dn peull sil?q eq} se sas?elf,ap pue SuruurSeq
    puP lPl] alP sLulealo+
    aql le PulxPl.u sl ef uelslsal lool+ aql o1 1a11eled
    pue ef,uelslsel eql slall?
    rno{ uaqll 'aslllaxa aql }o snlo} eql qsnlpe
    aq1 Sur8uuq3 :{lopafe'-
    rool+ aql ol ,oo"pl u' t'i""lo;''nox'io'uoilrsod
    umo3
    req aq+ punolP padduS squnql lno{ pue
    uP saltnbal eslllaxe srql:di';
    Sunel sruqed aql qll/!\ du8 1pa1eutOl pu"q'r"no
    'sl.ulPalo+ lnor{ qlrrvr aull ul aq Plnoqs spuPr-
    '{plattp
    q1p$';tltoqs sr'glrredi pueq Pepr aq1:8u;reds PUE-
    rno1 ramorreu ro
    snlol )ltuol? - I
    Reverse Barbell Curl Muscles lt
    Primary: Fr

    Secondary:

    Anatomic
    Grip: This r

    w- (pronat
    Extensor oollicis 3
    "? facing c
    Biceps
    lonous and brevis gripped
    Extensor indicis Brachialis Hand spac
    is shoulr
    directly
    Brachioradialis
    Range of n
    involver
    range o
    E)ftensor carpi radialis the wris
    Brevis the bar
    Longus t
    down a:
    Resistance:
    Extensor digitorum resistan<
    Extensor carpi ulnaris rarsed u
    forearm
    extensic
    parallel

    Reverse du
    dumbbe
    Wrist roller
    START ,,-,,.,- using a s

    the rope

    Execution
    1. Hold a barbell at arms' length using a shoulder-width overhand grip.
    2. Raise the bar up toward shoulder level, curling your wrists up and back as
    you bend the elbows.
    3. Lower the bar back down to the arms' extended position, dropping the
    wrists.
    LZr
    aql Surddo
    se )req pue d
    'duB pu
    'Vendn lqSlem aql Sulsler {qaraql 'lllls eq} punole eoor aql
    'adol 8uol1s e Sutsn
    pnl-lsum 'no{ 1o }uor} ullno llllstuoolq aq13u1p1o11
    P qrPilv :Iellol lsuM
    >llllsuloolq foqs p +o leluel eql 01 a1e1d lqSrann ll'eus
    'du8 paleuold 'pueqlano uP qll^ slleqqLunp
    Sursn alrqan aslf,laxe srql uuo,uad osle uel no1:llnl lleqqunp aslelag
    :i:
    rool+ aql ol lallered
    uolsualx" lslrfil llnl
    elP suJJPelo+ eql lllun lJnl uolsuelxe
    lsllm eql Ie;aP 'Po;'ta ureelo+ sueuln rd.rec J
    LUnulxPLu elnsua o1
    'plenndn peslel
    rrrnrnrrArn rn
    sl leq eql SP Seseal)ul ef,uPlslsal
    ' rQtne B lo asne) e g ;af, u"lslsau
    snOu
    'peremol sr lq8ra,rn aql sP uA oP
    lsliM eql xelJ|. puP 'paslPl sl lPq eql stAe
    sp uolsuelxa llnl olul )3Eq lsllM aql srlerper rolec rosui
    ,llo) 'lsul| 3L# p uottrow lo eSue)
    llnj € a^elqsP ol elns eq 'luaua^lo^u!
    uleelo+ ezlulxeu oI:uollotu 1o eSueX srlerperorqcerE
    'suleelo+ tno{ qlrnn eull ul
    '{11laltp
    spueq lno{ qltnn qlPlm leplnoqs sl
    srlerLlc€J
    Surruds puPq luepl aql :Surleds PUPH
    leq eql Punole PadduF
    squnql lno,{ pue uMop 3u1re,
    suled aql qllM duF lPaluuord;
    pu'eqleno ue saltnbal aslllaxe srql:dtt9
    snlol l!u.lolPtl;
    'sr :Llepuo:a 5
    lerqlplq'sllulpelolqlelq'sdartg
    'srosualxe le8u1,t'slosuelxe LllealoJ :Ileutt6
    penlo^ul sellsn *,,
    Hammer Curl Muscf e
    Primar
    Second

    Anator
    Grip: T
    thur
    Range <

    ptan
    FINISH
    Biceps Trajecto
    froni
    Brachialis

    Brachioradialis

    Extensor carpi radialis longus

    Extensor digitorum

    Eldensor caroi ulna

    Extensor carpi radialis brevis

    E)ftensor oollicis brevis

    ili

    Extensor pollicis longus

    t
    tffi

    Execution
    1. Hold a dumbbell in each hand with your palms facing inward (thumbs
    pointing forward).
    Curl one dumbbell at a time up toward your shoulder, keeping your pa
    facing inward.
    Lower the dumbbell back down to the arm's extended position, and re
    with the opposite arm.
    5Zl
    leada.r pue
    su;ed ino
    squnq
    s!l€!PErolqrErq
    uo smo, ol fpoq
    aql ssol)e llaqqunp
    aql 6u!s!pu
    'apts rno^ lP ueql laqler {poq lno{ +o tuor}
    aLll ssorle lleqqurnp eql aslpl 'sllPlpuroltlrelq aql uo Uo#e snlo+
    ol :Lrollafurl HSINII
    'paslel st lleqqunp aql se pienndn qurnql lno{ 8ur>pol 'eue1d
    oI :uollotu 1o a3ue1
    lPrle^ aql ul 1ru^ ,no,{ >1)oan'poge ull?aro} azlulxELu
    )Pq llaqqLunp eql punole paddernn sqLunu-
    ,pjEMuI Surru; sru;ed.q1 q1,^.d',t lullnau B saltnbel as|flaxe srql:d,;
    snf,ol trltllo+? -
    'sdalrq'sloxel+puPslosualxaulealo+'sllelqrPlB:fuepuc:+;
    'sllelPProlqlerg :L:e
    -',
    PeAPAul sePs,- |
    [€I
    'srjot"!e+ snpar eql qlPaurepun sell
    pue rnua+ eql +o alP+rns iuor+ aql uor]l. seslrP snlpeurrelul snlsPn 't
    'rnua+ eql +o e8pa ralno eql Luor+ sastre stleralel snlsPn '€
    'rnue+ eql +o eSpa rauut eql ulor+ sestle stletpeul snlsen'Z
    'auoq rrn;ad aql +o luor+ aql LUor+ sestre stroue+ snllau 'L
    :sp?eLl
    aleredas rno+ spq 'q8lq] eLl+ +o luol+ ut pelerol 'suoLue+ sdarrrpenb aq1
    sdarprpenp
    'utqs eql wots Aerrne se^oul tooi eql pup
    rool+ eqi #o sl+ll leeq aql 'uorxel,t relue;d al)up Surrnq 'utqs eql preMo+
    se^ou loo+ eqt pup lool+ eqt#o ++tl saoi aql'uotxel]rsrop el)up Suunq
    '1oo+ eq+ ut euoq snlpl eql pup plnq4 pup etqtl reMol eL.ll ueemlaq
    lurol
    ad{1-a8urq p sr ellup aqf 'uot}lnppe drq Suunp raq1a3o1 euol sq8tqt
    eqt pup 'uorltnpqp drq Suunp pede eleredas sLlSlql aqj 'qrolinq eql
    p;pmol plpmllpq sa^ou q8lqi aql'uotsuelxa drq Suunp spareqm'ueur
    -opqp eql prpmol dn spuaq qSlql aql 'uorxal,
    8sT" as,p,re,palpas i';jlilffi?I",t";ffiH?JJ,X,i:3Yl:1J:;
    99I" aslPl ll, aullpPhl :1uro[ drq eq+ lp ln]lo s+uouenou uteLu xts
    vsr' ' '' 'asrPi l1er r{a1uog auoq rrn;ed eqt pup rnL,e+ aq}
    }o pua .raddn
    zgr' ' ' 'asrer ll* butpuel5 oql uee^laq luro[]a>lros-pup-ll'q p sr drq aq1
    sallleJ '1q8rei1s seuoloq 3e1 eq1 os q8rql eql Luor+
    aeul
    0gI" "' UllpPap bal-$tts AeanB SaAoLu Bal lamol o\11 'uolsualxa
    spuaq
    Brt""';in: ba; 6urpue15 3utrn6 'q8tqt aql +o lleq eql preMol 'uosueJxe
    9rT' ' ' ' ' ' ' 'tr> 5a16u1[1 3a1 nmol aLlJ'uoxe; aeu4 SuunQ
    s$ug.rlsmepg pue uoxe1:1utof aau>1 aq+ tP )n))o slueluenouJ
    ' ' ' 'a6un1 oMI 'plql+ aq] puP rnule+ aLl+ uaeMleq uorlrunf
    ,rl ' aql +P paruro+ lurof e8urq P sl aeul eqf '(epls
    Zil' ' ' lenbs peg
    ' ssarO
    Oa1 aol-alnrl aq1 uo) Plnq+ pue (aprs ao1-3tq aq1
    --T
    ;::"'lpnDsltaqreguopelPlol)Plqllaql'sauoqoM]+oslslsuol
    . . . uorsualxa 6a1 3a;lartno; aql spelaqM',lnua, eLl]',auoq auo +o
    :: .
    sda:lipen$ stslsuorja;raddn aqf '(+ler) Selrannll pue
    ! v I
    (q3lqi) 3a1 raddn eqi olur pepl^lp st 3a; aq*f
    BODYBUILDING ANATOMY

    (knee cap), and then Hamstri


    The four heads merge together, attach onto the patella
    insert via a single (patellar) iendon onto the tibia,
    just below the knee joint' The
    the leg' The hamst
    main function of the quadriceps is to extend the knee and straighten
    of this muscle originate f
    Because the rectus femoris arises from the pelvic bone, contraction
    also flexes the hiP joint. 1. Biceg
    to th
    Anatomy of the Legs, FrontYiew
    l^+^
    2. Semi
    Ten sor fascia taLa
    ing t
    .); bone (ilium)
    { \ t"'l \ **" .r.,-Hip 3. Semi
    Vastus lateralis
    \ €io - \rr 4-4,^
    q{ ,a" t,'Pubicbone to th
    'ffi,
    -*"'\\ :\e)1- All three
    serve dual
    Gracilis :,
    Sartorius '.^ Adductors:
    SfgVlS Gluteals
    1-
    ',, i_--- Longu
    LOngus
    Rectus
    femoris {il'"jr.*
    tr.-'
    , ,-''
    The gluteu
    passes dov
    Ar{ powerful n
    ;
    'F6
    muscles ar
    Other tl'
    '.',r'i.,-?^1 ella
    Vastus
    medialis
    Hip ad
    Peroneus longus orev
    Tibialis anterior Hip ab
    Hip fle
    Gastrocnemius
    (medial head) Extensor digitorum
    suoue+ snpel 'sPosdolll 'snlroups :sJoxell dlH
    .lOlleJi
    snLUtutLu pue sntpaL! snelnlS iaele; PDse+ rosuel :slolrnpqe d1g
    srAarq sn0ut
    pue 'snuBPtu 'snBuol ro+lnppe lsr;rlet3 :(qBIql leuul) s'rollnppe dlg
    :3urnno1;ort eq+ epnllul sellsnLu qFtql raqlg
    'aBun; pue '++llpeep ']Pnbs eql erP sellsnLr,
    'uolsuelxe dtq sasner ellsnu In+reMoc
    leain;3 aql Surp;rnq ro+ seslllexe pooD
    srl/l 1nLuel rcddn aql ol seqlPllP pue '1uto{ dtq aql pulqaq u4op sassed
    'auoq :rn1ad eql +o )eu eql uo eue a3rc1e uJoJ, sast;P snurxPLu snalnJ8 aq1
    slpe*nlD
    'dlq aql +o uotsuelxa puP aeu) aql +o uolxel,|. :suolllun+ lPnp erues
    ,(aq1 'arolareql 'slurof drq pue eeu>l eql qloq ueds sFurrlsuueq eerqi llV
    'snsouprqueLutu.les ol luatefpe auoq etqtl raddn aql o+
    :a; rlrp]lp 'q8lql aql +o padse rauur eql pulL.leq sassed snsoutpuellLllas '€
    (ur n
    eqi purqeq euoq Prqr+ reddn aq1 oi 3ur
    ,,a,,,. ,'eeu)
    - - l:-t?' qBI
    q+ eql
    ^,,. +o
    ,, lredse reuul eql pulqaq sassPd snsou'eJq ruauluas' z
    'eeul eq+ Moleq 1sn[ 'auoq elnql+ aq+ +o peeq eLl] ol
    4,,,. dv+
    u+ gotrt+
    -r.--. ^,,. rto lladse lalno eql pulqeq sassed sl.loua+ sdarrg ';
    'srnlad eql : lsnu slql +
    +o auoq Luntqtsl eq] uuor; aleut8ttc
    r?q- s3lsrLu aerql lo dnorS e are'qStql aql pulqeq pelPlol 'sSutrlsuteq oq- .'e1 aq1 ualq
    :q1 lurof aai
    s$ug4surull LreL.ll puP '(d
    €€r sDtl
    Anatomy of the l-egs and Glutes, RearView Calves
    The lowe
    ''
    Tensor fascia lata-....-...-
    -t 1. Ca
    an(
    Gluieus maximus imr
    -<'/'
    :-Femur 2. Sol
    I
    j gas
    Vastus lateralis ' l

    The ter
    -l
    lliotibial bandts- Semitendinosus that passt
    The calf n
    Semimembranosus standing
    Biceps femoris: r

    Short head on the an


    Long head leg is stra
    that the g
    serves a d
    The folt
    Soleus (deep to
    gastrocnemius)
    Ankle
    Ankle
    Ankle
    Toe ff e
    exte

    734
    sn8uol srrnllpq rosuelxa pup 'sn8uol unro+t3tp losuelxe
    'sn8uoJ sonllpq roxel+ 'sn8uo; urnrolrSrp roxell :stosuelxe pup sloxell eol
    rorralsod sllelq[ :uorsrenur elluV
    srnerq pue sn8uol sneuolad :uotslene alluv
    roueluP s!lplqU_ :(uorxelllsrop) uolsuelxe elluV
    :sellsnu 3e;-ranno; reqlo ate Sutnno;lo+ eq-L
    'uorxel+ al)uP pue uolxal+ eau) :uol+lun+ elqnop e sa^ras
    erole;eL.ll pue 's1uto[ el)up pup eau>l eqt qloq sassolf, sntLuau]ollse8 aq1 1eq1
    eloN 'spueq aaul eql sp ant+lp aloui seruotaq snelos eql pue '1q8rer1s sr 3a;
    eql uoqM ranour auud oq] sr snrLueutorlse8 eqi'uotxol+ eau) 1o a;8ue aql uo
    spuadap sallsnu +lpl oml eql +o uorlnquluol a^tlelal eq1 'sao1dr1 uo Surpuels
    'to,L parrnba; lueulenout eq+ 'el)uP eqi +o uotxall leluelo asnel sallsnu +ler aqj
    (euoq leeq) sneuprlur eql o+ seqlellP pue lurof el)uP eql pulqaq sassed 1eq1
    -opua] sellrqrv aql LUro+ o] asn+ snalos pup sntulaurollseS aql +o suopual eLlt
    'snruuaurorlse8
    ;-- JrPeurepun sell pue Plqll eq+ +o lladsP rPer aql L!ol+ seslrP snelos 'z
    '1urol aaul aq] e^oqe ,{;elerpauuuul
    . -.. ,. LU3+ eq+ +o )eil aq+ uor+ esuP snlLueurorlseS aqt +o (;era1e; pue
    .- .:* spPaq oM] eq1'+Pr eql+o ellsnLU elqlsl^ eq+s! snlueuf,ojlsPD' L
    s::s-* 3',',lsasudLuor+leleqI'sellsnLUluela#tp0LsuteluolSa;ranno; aq1
    $er{lEJ
    9€r s91r
    Leg Extension Anaton
    Foot pr
    qua
    tot
    out\

    Rectus femoris

    Vastus medialis

    Vastus intermedius
    (rectus femoris removed)

    Vastus lateralis

    -Patella

    Tibia

    Fibula Foot spa


    but p
    a wid
    Body po
    again
    Leani
    the hi
    work
    Range ol
    ForciL
    str:iol
    t.^^^-
    Execution ^
    il9c5
    Resistan<
    1. Sit on machine and place ankles under the roller pads.
    resista
    2. Raise legs upward until knees are straight. siart p
    3. Lower legs back down to start position, knees bent 90 degrees'
    Muscles lnvolved
    Primary: Quadriceps. Cne-leg e

    Secondary: Tibialis anterior. focus,


    asymn
    LEI
    'pelnlut st 3el euo uaqM uollellllqeqer ul Sulplu lo &leurul^se
    'sn3o+
    qSrql Surnoidurrol lnlasn {pelnrrped st uotsuelxe 3a; ;eraleltun aql
    sanordul euJn P 1e 3a1 auo aslf,laxa srql Surrulofad :uolsuelxe $a1-aug
    .{s *
    .}ueqeeuleqlL|llMderaaulaqlssolsPsselFsezlu|u|uluo|l|soouPls
    aqt lp aluelstsel ssal 'dn paslPl sr lq8rann aql sP ,{pq311s seseallul ef,u€lslsel
    ,ulo}|un ,{1lte,t s| af,uPlslsau :af,uPlslseu
    eql saulq]Pul Mau {uBtu uo lnq
    'saat8aP 66 Puo,iaq seeu>l
    '1q3rut1s
    aqt pueq lou op '(deraaul) e;;a1ed aql uo ssalls ssasxe plo^P o1
    ' '
    elP seau>l aql uaqM do1 aq1 1e sdarr'rpenb aq1 lrerluor {;qtotol
    'tn"rbtp
    ^ttnl 96 r{laleurxotddB eq plnoqs uollotu }o ll' eqf :uollotu ;o a3ueg
    'esoraxe aql SuunP laplPti )loM
    penb aq1 ,to uotlf,as srql Sulleuu 'suoua] snpal aq1 Surqllarls lurof dlq aql
    spuaua lpes eq] #o s)loilnq .rnor{ Sursrel lo plPM>llPq oslol rnor{ Sutueal
    ' :palroddns sl-q8tq1 eloq^ lno,{ pue leas eql lo a8pa luol+ eq} lsureSe
    pntpy :uorlrsod {pog HSTNH
    {13nus s}!} aau>l lnor( 1o lleq aql leql os lsallseq aq1
    'penb leuul aq+ uo elou elilll P snlo] lllm Suroeds leplm P
    pue 'penb lelno et{} 1a8le1 ol pual 1;rnn 'raq1a3ol asol3laa; lno'{ Sutre;d 1nq
    ,Furreds eraql :Sulreds 1oo3
    1oo1'lsnfpe'ol sped reilol aq1 uo aceds qfnr! l,usl
    suollgsod loog
    srleJole
    (panouet
    :,3r?r snls?^; penb lalno aql llq 01 Plqll aql selPlor {11eura1xa (r) pten4no
    s:o: rno,( 3urluro6 '(sllPlpaul sn+sP^) ,,dolp.lee1,, penb tauut aq11a8le1 o1
    . -^.-"^, r,,-,, (q) prc7y'u saol lno{ 3ur1uro6 'r{;1enbe sdarupenb
    = - - 3tr )d+u+u,r,1uu.l3]ul
    3-- -o suotllos Il? sllq (e) premdn ,{11relrp seol lno,{ 3ur1uro6 :uorlrsod 1oo1
    snf,ol r!tuol€uv
    Barbell Squat
    Anaton
    Foot sp
    (a) s
    Qua,
    abdr
    latar
    stan
    thigt
    plac(
    the ir

    mus(
    Foot po:
    point
    at':.
    your
    or sli6
    Positioni
    weigl
    glute;
    FINISH and h
    impro
    Rectus femoris Tensor fascia lata by por
    Gluteus medius Body pos
    Vastus medialis hands
    Vastus intermedius Gluteus maximus firm gr
    (not visible) phase
    Vastus lateralis
    becaus
    Sartorius Femur
    Range of r
    Gracilis Fibula
    90-deg
    Adductors Tibia parallei

    Front squat
    Execution -.e barbell L

    , -ouiders sl-
    1. stand with a barbell across your shoulders, feet shoulder-width ay f rom t
    apart. =,',
    2. slowly bend your knees untir your thighs are parailer with the poses a high
    ftoor
    3. Straighten your legs to return to the start (upright)
    position.
    r requires ligh

    Muscles Invofved Machine sqr


    usrng a macf
    Primary: euadriceps, gluteals. helps balance
    Secondary: Hamstrings, adductors, spinal
    erectors, abdominals.
    erectors. abdomin:t<
    6€r
    'fia;es sanotduut pue eruuleq sd;aq
    'eurqf,pur qllLuS p se qlns 'autqfPu.t B Sutsn
    asrf,rexe stql Sutluroye6 :1unbs eulqtrPW
    'slq8renn talq8r; sartnbal
    lo
    pue fi;nrgrp 1o aat8ap taq8rq e sasod 'pede
    lenbs 1uor,t aqt 'slpalnlS aq1 uuorl ,{eme
    'spenb aql ol stseqdua eql s1+tqs sreplnoqs
    rno{;o luol} eql ssoll€ plaq lleqleq aql
    q1r,rn
    lenbs aq1 Suruulo;la6 :1unbs 1uo.t3
    '&nfur autds pue aau) +o >lstl eq+ saseallul lellPleo
    Moleq Surpenb5 lool+ aql o1 ;a;1e"red are sq8rql rnor{ pue a;3ue aar8ep-96
    p ol puaq saeul tno{ uaqm dols 'palamo; s;1q31am eql sV :uollotu ;o a8ueg
    'Alnlul
    )leq asnPl uef slq] esnPleq
    'prpmlo+ ostol rno{ pueq lou oq 'dn ,{ean aq1 uo aleLlxe pue aseqd
    prpMuMop eql Suunp ,{ldaap alequl 'lueue^ou aql lnoq8nolql duB uulg
    eu|PlU|pt.llpupleqeql}ola}ue]aql[!ol}lUelsIPInDaPareIoalespuPt]
    lno,{ arnsu3 'sauJtl ;;e 1e dn peeq puP lq8rells autds lno{ daal :uorllsod {pog
    'lq8ram alou llll ol sre4llleMod ,iq
    pasn anbruqf,al p stlr ls;ea1n;3 eql ol snro,t Surryrqs allqM eluPleq se^oldLul
    'sdtq pue
    sraplnoqs puu sntzadell eql uo lsmol leq eql Sutuotltso6
    's;ea1n;3
    sal)up elqrxal, ssel qltm esoql lo] Inlesn osle sr luarulsnfpe srql
    al.ll uo ssal pup sp'enb eql uo srsuqduua eroul Sutop;d'ptervuo;lq8ram
    eql sUrqs slaaq qloq repun llolq (Lll E'Z) tllul-; e 3urre16 :8uruol1;so6
    'plEMlno ,{;1q3t;s lo
    sqlP!,ll atrxels premro] :eeu>l pue q8rql lno{
    cq e se uor]lerp eues eql urlurod
    :-. plnoqs saol rno1 :uotltsod 1oo3
    !.: ,".:, F3 ;g R€ 'snllou€s Pue'sapsnu
    . .J' ,"\ ;\ l''
    \ '\ rolrnpp€'sPenb )ouu\ euil
    i?1 ,'1.
    uo srseqdrua aloul sereld
    (r) aruels lePrm V qSlq-
    aloqM aq1 s1e3le1 (q) aruel.
    qlplM-laplnoqs v' (o?j:
    W )bNU)$S'i^''
    pue"psD\
    (srleralPl snJS: ' ::
    lalno eql ol snlo- ;- -
    ef,uels Molreu Y :8u :;: '
    Snloi :r -
    Leg Press Anatoml
    Foot por
    footS
    Posit
    foot6
    gtute
    Vastuslateralis lTibia Foot spi
    Vastus medialis apan
    Vastus intermedius spaci
    inner
    ,4,
    musc
    ctose
    quad
    (tens
    Trajector
    balls
    to ris,

    Rectus femoris
    lowel
    toao ,

    Tensor fascia lata weigl


    rarge
    Body po
    with,
    Gluteus maximus and tl
    lower
    seat a
    Execution placer
    this ar
    1. Sit in the leg press machine and place your feet shoulder-width apart on
    lower
    the footplate.
    towar
    2. Slowly lowerthe weight until your knees bend to 90 degrees. places
    3. Push the weight back to the beginnrng position by straightenrng your legs. and p
    Muscles Involved Range ol
    short
    Primary: Quadriceps.
    Resistanr
    Secondary: Cluteals, hamstrings, adductors.
    feoUC(
    Furthr
    tvl
    'pernlut sr lr uaqm 3a1 e Surltalotd to q8rq13ur33Pl p uo uo#e
    Sursnro; ur lnlesn sr eurl e 1e 3a; auo estllaxe srql Surr-uro!ed :ssald 8e;-auq
    's;ea1n;3 aLll lou 'sdarupenb aq1 sazrseqduua ssald 3a1 aq1 'eloullequnl
    'eqlp)lpq +o )su eql selnpar pue autds lnor{ uo peol lelxe eql salnper
    ssard 3a1 pelPes eq1 '1enbs lleqrPq eql qllM uosuEdLuol ul :aluPlslseu
    'spenb aql uo uotsuel sdeel dol eql lP lno)lol lln+ +o Uoqs
    saarSap nne,t e Surddols :uollotu ;o etueg
    Sug:eds loog 'spenb eql uo srseqduua atouu sace;d pue 's8a;rno{ 3
    aurds ranno; tno{ ssolle ssells ssal sa:e;d
    srql lpeq sueal oslol rno,{ ioo;,t aq} pleMo}
    reMol pell!l sl lsel>llpq eql +l ')rPq reMol
    rno{ uo ssarls arou sare;d e;3ue alnce srql uo uPoP
    1nq 'sBuulstrreq pup s;ea1n;3 aql uo pare;d
    sr srseqdua 'saar8ap Od st lsel )leq pue leas
    eql uaeMlaq a;8ue eql ueqM ')leq lemol
    rno{ q8notq} ssells +o lunoue eq} pue
    snro+ rplnlsnu saluenlrtur s8a; lnor{ qlrnn
    seleur os.rol lnor{ a;8ue aq1 :uolllsod {pog
    's1ea1n;3 pue s8uulsuueq eq] sla8rel
    1aa,t rno{ +o sleaq aq1 q8nolql lq8tam
    aq1 Surqsn6 'detaaul tno{ ssolle peo;
    alnper pue spenb aq11a8te1 lllan pelamol
    sr lq8ram eql sP a1e;d1oo; aql Jlo asu ol
    s;aaq rnor{ Surnno;1e puP laa+ lnor{ rto s1;eq
    suo;g;sod 3ceg eql Sursn dn lq8rann aql Surqsn6 :fto1ra[e,r1
    '(ePlPl PDsP+ losual)
    srollnpqe pup (sllPrele; snlsen) spenb
    ralno aql ol snto+ slllqs (q) laq1a3o1 aso;r
    laal rno{ Surre;6 'sntloues pue 'sellsnur
    rollnppe '(stlPlpaLu snlsP^) sp"enb Jeuul
    aql uo srseqduua atouu sare;d (a) Surreds
    loo+ raprM V 'q8lLlt aloqM aq1 sla8rel pede
    qlprM-replnoL.ls lee] lno,{ 3urre16 :Sulruds 1oo3
    $ 'sBur:lsuueq pue slea1n;3
    eql ol snro] eql saLlllrMs G) evp]oo+ HSINII
    eql uo raq8rq laal rno{ Sutuotltso6
    'sdarupenb aq1 sazrseqdwe (e) a1e;d1oo1
    elll uo Mol lae] tno{ 3urle16 :uolllsod 1oo1
    sn3od 3lN,rr0*Euv
    Hack Squat Anaton
    Foot sp
    wid;
    Aw
    emp
    rN US
    feet
    the c
    abdu
    Foot po:
    sam€
    JI forw
    fl
    tt
    your
    II
    tt your
    I wnel
    -t foot6
    glute
    Rectus femoris
    Trajecto
    Vastus lateralis foref,
    Vastus intermedius nse o
    (deep to rectus femoris) lowel
    Vastus medialis reo uc
    Body po
    Patella
    Range o.
    Keeps
    Resistan,
    provic
    emph

    Dumbbel
    Execution sides i:

    1 . Place your back against the backrest and shoulders under the pads, and hack s

    stand with your feet shoulder-width apart on the footplate, toes pointing Reverse h
    forward. switchr
    2. Slowly lower the weight, bending your knees to 90 degrees.
    3. Push the weight back to the beginning position by straightening your legs

    Muscles Involved
    Primary: Quadriceps.
    Secondary: Cluteals, hamstrings, adductors.

    142
    EtT
    s8a;rno,{
    's8uulsuueq PuP slPalnlS eql ol snloj.eql salllllms
    Surlurod
    :1unbs {l€q asla^eu
    eutqlPLri eql 8ullP, allqM lPnbs )rPq eql Suluuropa6 puP 'sp
    ')utl lsa>lPem aql sr duF rno{ 1nq '1enbs lreq
    eql puP lenDs llaqlPq eql slueLuala saulquol +Pql uollPlle^ P sl sepls
    'o
    rno{ 1e qf ua1 ,stlrle }P t11tqq,np Surp;oq alrqirn Surpenb5 :1unbs lleqqunq
    's;ea1n13 aql uo ssal pue sdarupenb eql uo slseqdrua
    'aurds tno{ o1 poddns saptnord
    arouu sareld lenbs lreq eql 'aroulraqpn3
    eql qllm uostreduuol ul :elu?lslsag
    lsar)req lunDs )leq aq1';1enbs lleqleq
    'spenb eql uo uolsuel sdaal
    Ma+ P 3urddo15:uollotu ;o a8ueg
    do1 aql lP lnopol lln+ +o poqs saar8ep
    'lsar>peq aql lsure8e 1e11 aurds rno{ daa;1 :uorlrsod fpog
    'sdeoaaul eql ssolle ssalls salnpal
    6u1:eds 3e*g pue spunb aql alPlosl sdleq pelamol
    t t! lq8renn eql se a1e1d1oo; alll JJo asll
    ol sleeq rno{ SulnnollP pue loo}elo+
    aq1 Sursn lq8rann aql Surqsn6 :rtopa[el1
    'sFurtlsuueq Pue s1ua1n13
    eql Luol+ uoj+a arou sartnbat a1e1d1Oo1
    aq] uo raq8rq 1aa,t rno{ Surreld seereqM
    q 'dda:upenb aql iazrseqduua ({poq rno{
    ,l ol .ro1r; a1eld1oo,t aql uo-Mol 1aa; lno{
    3uire14 'preMlno {11q8t1s ro preMro}
    :aeu>l puP qSrql rno{ sP uolllarlp
    eLUPS
    alll ul tuloo plnoqs seol rno1 :uolllsod 1oo3
    ' (ee1u1 PllsP+ losue+) slolln Pq?
    puP (sllPlel"e1 snlsen) spenb lalno eql
    n 'o1
    tntbl tg'qt (r) raqlaSol asoll 1a3- 'rll
    lno{ Surreld 'snllou€s pu? 'sallsr '-
    lollnppe'spenb leuul eql uo slseqc-*'
    a.rouu sare;d @)Buoeds loolrepl/"
    -
    't13!Lll apLl/A aql sla8tel (e) Uede qlpt""
    -)eplnoqs pa| tnor{ Supeld :Euneds 1oo1
    sn3CId 3tl{Jc*8[JV
    ,l
    Lunge Anator
    Foot s1

    Foot p
    fon
    Traject
    piac
    Body p
    FINISH
    leg.
    Range ,

    & your
    v. Resista
    Usin

    Tensor fascia lata


    Rectus femoris
    Vastus lateralis
    Gluteus medius
    Vastus intermedius Instead <
    Gluteus maximus
    dumbbe
    oy your :

    Gracilis across yc
    Sartorius Compare
    dumbbel
    easier to
    Vastus medialis
    Additioni
    Wafking
    returning
    position,
    Perform I

    after anol
    Execution walk the I

    1. Stand with feet shoulder-width apart while holding two dumbbells at arms' floor (or a
    length by your sides. field).
    2. Step forward and bend the knee until your leading thigh is parallel with the Smith ma,
    floor. is similar t
    3. Return to the start position and repeat, using the opposite leg. -nge, bu:
    :'ovtdes s
    Muscles Involved
    Primary: Quadriceps, gluteals.
    Secondary: Hamstrings, adductors.

    144
    Itr
    'aluPlPq
    pup sept^ord
    ^lrltqpls
    aurLlleu alll +nq ,a8un;
    lleqlPq eql ol rPlil.!ls sl
    srql :a8un; autqf,pru qlluls oq+ q+lM lellr
    '(pte!]
    ro 1o1 Surlted e lo) roo11 ,sruJP lP slio
    rulS aq1;o qfual aql )lPM
    nor{ 1eq1 os 'raqlouu rarye
    3a; auo 'sa8un; uJJo+Jed
    '1;em a8unl e op'uorlrsod
    1lPls au.res eql ol Suru;n1ar
    ]o peapul :a8un; tur>;1ury1
    :suorlErJen lPuorl! pPV
    'aluPlPq urPlureui ol rersee
    "1
    ,i lr e)Pur sa8unl llaqqurnp
    'sa8un; lleqrPq o1 paredr-uo3
    'sreplnoqs rno{ ssorre
    lleqreq p lse; 'seprs rno{ {q
    qf uel ,sr.lrrP lP sllaqqunp
    oml Surp;oq ]o peelsul
    a6unl llaqrsg
    'sderaaul aql u! ured asner {euu {neeq oo} sr
    +pq} lq8renn e 3urs61
    'sesnrexe 3a1 raqlo
    lsou ueql lq8tann ralq8r; e satrnbat a8unl eq1 :a)uplstseg
    'rool, aql o1
    ;a;;ered q8rql rno{
    q1r,rn 'saat8ap 0d pueq plnoqs aaul tno{ 'a8un; aql Suunq :uolloul
    ;o a8uug
    '1q8rer1s peq .rno{ puu
    lq8udn os.rol tno{ daey '3a1
    Surpeal aql uo lqSrem r{poq rno{ are;d 'ptemrol a8un; nor{ sy:uorltsod Ipog
    's8uulsu.req pue s;ea1n;3 aql uo srseqdLua aq1 sare;d
    co:s ra8rel y'sdarupenb aq11a8le1 o1 1a8unl; dals.rapoqs p e>lp1 :Lro1ralu.r1
    lods aures eql ulrool+ aql ol pax+ s{e1s 1oo; )rpq er.ll'pjpMro+
    ::--i -cl se prennlno {;1qFr1s ro peeqe lqFrerls saol tno{ }urod :uolllsod 1oo1
    :. -... , ::.urpLlr o] ]seq sUoM elupls qlptm-leplnoqs 'elqpls y :Sultuds 1oo1 IHVI
    sntroj trrulolPuv
    Lying Leg Curl
    Adductors

    Foot sp
    Wid,
    t semi
    oute
    roller
    Biceps femoris
    Body pc
    Semitendinosus
    bend
    Semimembranosus
    stret(
    sptne
    Range o
    pnas(
    tensi(
    Execution
    Resistan
    1. Lie facedown on the machine and hook your heels under the roller pads' resisti
    2. Curl the weight by bending your knees, and raise your heels toward your stretc
    buttocks.
    3. Lower the weight back down to the start position.
    Muscfes Involved Seated le
    Primary: Hamstrings. a 90-r
    Secondary: Cluteals, calf muscles. body
    requir
    Anatomic Focus
    Foot position: Pointing your toes straight (a) targets all three hamstring
    muscles. Pointing the toes inward (b) emphasizes the inner hamstrings
    (semimembranosus and semitendinosus), whereas pointing the toes
    outward (c) focuses effort on the outer hamstrings (biceps femoris)'
    Keeping your ankles bent at 90 degrees (dorsiflexed) minimizes
    contribution from the calf muscles and thereby helps isolate the
    hamstrings. Pointing your feet (tiptoe position) allows the calf muscles ::
    participate in the exercise.

    r46
    L'I
    01 selfsnLlJ
    a
    s
    '(st_,to
    >d(J+
    sBur.rlsu_
    3uu1sL
    s8uulsLlpl{ aql ul uotllplluol unultxptu p lo, pallnbel
    sllpql uorsuelxe dtr{ arlt sluanatd lt 'qtlallstalealSP splo#P uorlrsod r{poq
    slql ellqM sq8lql pup oslol rno,{ uaamlaq a;3ue uolxel} drq aar8ap-96 e
    seleerl eurqteui ;rnr 3a; palpes aql lo lsailleq lq8rrdn eql :lrntr 8a; pa1ua5
    1,,-,;,,,.,.:',,.,'i:,.t.,1 11-.-'.,.' .t1:.-
    ',tnfur ol elqelaulnn lsotll puP paqrlalp lno{ p.rerrnc
    {;1n; are s8uulsrueq eql elaqm'uotltsod Uels aq} lP leMol sl af,uelslsel 'spPo iellor
    aql seulqlPu Mau r{ueul uo lnq'rujo}lun r{;rru1sl eluPlslsau :aluPlslsau
    '1uro[aau1 eq] ssolfp sselp aztututtu pue s8uulsueq eq] uo uolsuel
    daal o1 tuoiloq aql lp uorsualxe lln, ,to poqs saalSep Me+ e do15 'aseqd
    prenndn aql Suunp alqrssod s'e lP] sp saau) .rnor{ puag :uolloul 1o a8ueg
    'prerrndn lsaqr rnor{ eslPl lou op puP '1q3tel1s eutds
    rno,{ daa; 'sellsnul eql alulosl Surdlaq ,iqaraql 's8ut.tlsuuuq aql saqrlalp
    pue srn;ad rno{ s1;r1 uotltsod {poq srql ,i;1q8r1s plemlo} oslol lno,{ Sutpuaq
    ';ana; drq 1e pa13ue sr seutqlpu lsotu ]o e)Pf ns papped aqf :uolllsod {pog
    su
    'pPo rallol
    .t'/-\
    aql +o ezrs eql ,(q palrrur; sr Sutreds 1oo3 '(suoua; sdarrq; sSutilsueq lalno /'\
    aql +o !o#e saztseqduua SurrBds loo+ Mollpu sealaqm '(snsoulpusllruas /i\ 1.a
    pup snsouprquaultues) s8urrlsu.req Jeuul aq1 s1a3.re1 Surreds loo] eplM
    / k4 :
    .Cl
    uorlrsod prppu€ls aq1 sr pedu qlplm-dlq 1aa; rno,{ 3ur:e;6 :Sulleds 1oo3 \-Pf
    t\/
    r
    suoglgsod 1oo1 -1\y.
    +
    lllnl
    Standing Leg Curl Anaton
    Foot pr
    toel
    all t
    Poir
    ten(
    han
    and
    wne
    Semitendincsus
    outv
    the <

    femr
    cont
    Body pt
    penc
    and
    Dept
    stan r

    Range o
    pl'ld Sr

    Biceps femoris tensir


    Semimembranosus Resistan
    one l,
    fairly
    stan
    to injr

    Kneeling
    t.^^^t:
    Kt tccll
    your t
    Execution aovan

    1. Hook one heel under the roller pad, and support your weight with the
    other leg.
    2. Curl the weight by bending your knee, raising your heel toward your
    buttock.
    3. Lower the weight back down to the start position.
    Muscles Involved
    Primary: Hamstrings.
    Secondary: Cluteals, calf muscles.
    r-
    5*
    r noA
    aql Llll
    'ewq)ew
    Urc Sel Surpuels eql uo asrr;exe eql JaAo a?equenpe
    up-pellllans de s8uulsureq eql 'lsrpM eql lp VeM)o] lueq st os.iol tnor{
    asnpreB 'smoqla no( uo pepoddns st osJol noA pue 'ped e uo 3ur;aau1
    {q papoddns sr 3a; Surryonnuou ;no{ 'aurqlprr stql
    Surs6l :;.rnr ta1 Sullaau;
    '&nfur o1
    elqpreuln^ lsor.lr pue peqllerls {;;n; ate s8uulsuueq eql ueqM uorlrsod pels
    eql1p remol sr eluelsrse; eql seutqleur Meu {ueu uo lnq 'ullo+tun AprcS
    sr eluplsrsau 'snfo+ pup uotlplost ellsnLll sd;aq qrrqnn 'aLu11 p 1e 3a1 auo
    pauuropad sr pnl3e; Surpuels eql'lrnl3a13ur,{; eql o} lselluol ul tef,uplstsau
    '1urolaau1 aql sso;]p ssells eztututrrt pup s8uulstueq aq] uo uotsue] snruJaucoJls
    dael o1 Luoiloq eq] lp uotsuelxe lln] ]o poqs saalSop Ma+ e do15 'aseqd YI
    prervrdn aqlSuunp a;qrssod sp lln+ su saau) tno{ puag :uotloru;o a8uug
    '(uotpas uotlprrpn aq1 aas) uorlrsod Surgaaul .ro Surpuels
    e e)pl {eLu 3a; Surpoddns tno{ 'u8rsap autqlpul aql uo Surpuadaq
    A
    'sallsnL! el.ll elplosr o13urd1aq {qataql 's8uulsuueq eql seqr}erls pup \'
    srnlad rnor{ s1Jr1 uollrsod {poq srql ,{;1q8r;s VeM)o+ ostol tno{ Surpuaq
    '1anag dtq 1e pa13ue st seutL.lfpul lsor.rr +o ef,ellns papped eqI tuotltsod {pog
    sBur.rlsueq eql alplosr sdlaq {qaraLll pup sallsnul }ler aq} ulor+ uot}nquluol \
    sazrLUtul.ll (pexal+tsrop) saat8ep 05 lp ]ueq sal)ue tno{ Surdaa) .(suolue+
    sda:rq) s8uulsLleq Jelno eql HSI
    s*x*gggsed 3*og uo iro#e sesnlo, Q) veMlno
    saol eLll Surlurod spareL.lM
    cqe ' (snsoutpualtrrjas puP
    r
    snsouerq ueur uuas) sFu ulsueq
    jeuur eLll eztseqoLue o1 spual
    (q) VeMu seol aql 3ur1uro6
    'seltsnu Sur.rlsuueq aalLll
    llp
    sla8rel e) uMop lq8tetls saol
    rno{ 3ur1uro6 :uorlrsod 1oo3
    sm3ej 3tLuolperv
    Stiff-Leg Deadlift Foot p
    Grip: )
    -' \i
    FINISH ver
    :
    pal
    Trajed
    Body I
    tsol
    Per
    ( l.:
    Range
    witl
    star
    Semimembranosus Whr
    Ben,
    incrr
    lncr(
    be Ic

    Resistar
    that
    (see

    You can
    Execution while hol
    at arms' I

    1. stand upright with feet directly below your hips, holding a barbell at arms'
    length.
    2. Bend forward at the waist, lowering the weight down but keeping your
    legs stiff.
    3. Stop before the weight touches the floor, and raise it back up.
    Muscles Involved
    Primary: Hamstrings, gluteals.
    Secondary: Spinal erectors, quadriceps.

    Anatomic Focus
    Foot spacing: Position feet direct)y below the hips. A wide stance
    emphasis on the inner hamstrings.
    T9I
    eiolu se]Pl
    lno^ 3
    ,srJre lp ll
    'qFual ,sr.rre le
    pupL{ qlea ur llaqqunp e Sutp;oq e;tqnn
    esDraxe slql Lulo+reo osle uPl no^
    u!lpPac
    6a-t-f;;t5 t;aqqutng
    '(33 a8ed aas)
    )lpq ramol aq1 8uruaq18uar1s lo+ 1+lpamod ;euorlrpell _aq1 3ullnp pasn leql
    ueql lqSrarrn ra1q8r; e salrnbat sSuulsrleq lo+ t+tlp€ep 3a;-;;t1s eqf :elu?lslseu
    'sal)up aql a^oqe 1snIro saeu>1 rno,{ Moleq lurod e ol peleMol aq
    ,,{1r1rqrxa1,r
    plnoqs lleqlpq aq1 tnor{ uo Surpuadec 'rtnfur }o )sll aql seseellul
    ,(larauu autds tanno; tno{ Sutpuno1 'Uolloul plPMUMop.+o a8uBl aq} aseellul
    ' lo sSuulstllpq aql uo lle#e ,{ue aneq lou saop autds lemo; .rno{ Sutpuag
    'l.{r}erls srn;ad rno'{ uaqM
    lln+lp elPs8uulsueq eql'llll plPMro} lln} sa^elqlP
    Lo11o, ;o a8uer aql Sursear:ullo su'eeul P sP >llolq lo qlu,aq e uo Surpuels
    altqM asplexe stql uutoyad ol peeu ou Sl eleql'autds lno{ Surpunol lnoq}lM
    qr+arls lln+ qtper #r,r1trnq lnor{ ;l1un lq3rann aq} leMol :uollotu ;o a3uug
    's8ur.rpuueq aql qllellsaA ol Aem eles P sr aie;d lq8rann (Lul t'L)
    srql Suttulo;ra4
    )rql-qlur-+leq P uo lee+ qloq +o slleq eql qllM esl)oxa 's8uu1sr-ueq eql elPlosl
    --:3u3AoLU aq11noq8norq11q3rer1s )lPq ino,( daa;1
    :-.r3p.ro u! #lls toa) aq plnoqs lnq lueq r{pq31|s aq {eur saau) :uor1;sod '{pog
    ',:oq aq1 o+ asoll 'umop pue dn lq8rells le^Pll plnoqs lPq aqf :{.ropa[e4
    :- c, !or+ rpq aql sluanard )lreq Surru; leqlo aql pue plPMlol Sutrel u;ed
    :-r -- ',' d rF rapun-ra^o uy'sq8rqllalno eql8uo;u ssed spueLl pue lelrye^
    !-:, sut? aql leql os pede rllplmteplnoqs pareds aq plnoqs spueg :du9
    '1no ,{|1q8l1s lo ple^ lo+ ,{11ralrp seo} lulod :uol1;sod 1oo1
    Standing Calf Raise Muscf e
    Primary
    Second

    1 Anatonr
    r\-
    '=_+>.r\ Foot pc

    'ry'
    7
    w
    Stral
    gast
    toes
    (mec
    toes
    heac
    Foot spi
    hip-v
    gastr
    tend:
    head
    targe
    Body po
    Gastrocnemius:
    ano t
    Medial head KneeS
    Lateral head gastr<
    effort
    minin
    bend,
    t^ +h -
    LU L|L*

    Range of
    Achittes tendon of mo
    ffi
    bottor

    +fr
    *t
    TART

    Execution
    Smith ma
    1. Stand with your toes on the platform and shoulders under the pads, and while s

    lower your heels as far as possible for a full stretch.


    One-leg c
    2. Lift the weight by raising your heels as high as possible, keeping your n lOU.
    straight.
    3. Slowly lower your heels back down to the start
    9qT
    'eprs eurPs aql uo puPq rno^ ul
    s8a; tno,{
    llaqqLUnp e Surp;oq 'euutl P 1e 3a; auo saslPl +lel urlolled
    :asl?l ;;el8a;-aug
    'pooM puP 'spP
    +o )lolq )rlql P uo Surpuels e;tqm
    autqfeur qllLus aq] lP astfraxa stql ulopad uel no^ :esl"l aulqlEu qllus
    Fupeds tro*g
    'dol arll le ezaenbs llni pue Luoiloq
    eqt lP qllerls lln+ P lo+ l.lrlP 'uolloLu +o
    a8uBr eql azrultxeLrt of :uolloru ;o a8ueX
    'lueure^oL! aql ol
    alnquluor ol pe^^ollp sl snalos eq] 'puaq
    seau) lno{ 11 'uotlle snelos sazlullulLL
    pue snrLueurotlseS eql uo UoJJa
    snro+ ol sd;eq qtrqnn 'sntuuaulo;1se8
    aql seLlrlells lq8terls pe)lol seau)
    rno{ Surdaa; '1q8tel1s )leq Pu€
    #rls saau>l lno{ daa;; :uorllsod {Pog
    suoglqsod 1oo3
    'peeL{ (lelalel) ralno aq1 s1a3;e1
    (q) $ue$ MolrPu P sPereqM'PPey
    (l€tpaLu) reuul eql ezlseqoure ol spuel
    (e) etue1s eplm V 'elf,snL! snluuaurorlse8
    aloqm aq1 sla8lel Pede qiPrnn-drq
    laart rno{ Sutuotltso6 :8u1reds 1oo3
    'p?e\j
    (lprelpl) relno aql sla8rel (r) pleMul saol
    noA Sutlutod seanqm'Peaq (PPaw)
    rauul eql sezseqdwa (q) Venlno saol
    rnor{ Surlutod'elfsnLu sntulaurollsu8
    eloq^ aq1 sla8rel e) peeqe lq8rerls
    saol lnor{ 3ur1uro4 :uotllsod 1oo1
    sntrOJ 3!t&JCIl?uv
    'snelos :fuepuore5
    'snrueulollseg :(rtiu t I6
    peAleeul salf s'
    Donkey Calf Raise Muscle
    Primar
    Secon<

    Anaton
    Foot p<
    stra
    gast
    out
    nea(
    (c) t
    Foot sp
    apal
    MUS
    inne
    stan
    Body pr
    and
    your
    gastr
    allor,r
    rnov(
    Range o
    of mr
    bottc
    Resistan
    your
    so thz
    resrst;

    Machine
    Execution machir
    rower
    1' Place your toes on a brock, rean
    forward whire supporting your torso
    l

    the bench, and lower your heels as tar on


    as possible.

    ' E!r*f"y;;fht bv raisins vour heets up as hish as you can, keeping your
    3. Slowly lower your heels down
    to the start position.

    754
    9Sl
    rno{ Surd;
    uo osro+
    '>lrPq raMol
    aleqM eulqleLlr
    rno{ ssorru Surlsel ped e q8norlll panlusuerl sllq8tam aql
    e Fursn eltqM esDraxa stqtr uulopad uel no^ :eslP.l llPf,
    Ialuop eulqlew
    'aluPlslsal
    saprnotd lq8rann {poq leq ro slq.}eq} os
    'uotlellsnlll aql ul uMoqs se 'sdtq rno{
    olpperls rauped Sututell P aAPH :eluelslsau
    'do1 aq11e azaanbs lln+ PUP Luopoq
    suolllsod &oCIi aLll lP qllarls lln+ e ro] tulP 'uolloLu +o
    a8uB., eql azlulxeLu oI :uolloru 1o aSueg
    'lueueAou
    eqt ol elnqllluo) 01 snalos aql sMoll€
    'snluaulorlsu8
    saeu) eL1} le puaq 1q8r1s V
    ,q1 t1"iot' sdlaq 1q31er1s {11n; saaul rno'{
    Surdaa; lool+ aql ol lallPlPd osrol puP
    {pog
    lq8rells aurds rno,{ daal :uotllsod
    'peeq (lelelel) lalno aq1 sla8lul aluels
    Molleu e searaqM'pPeq (lPlpeu) rauul
    'allsnul
    aql sazrseqdue eru'els eplM V
    ,nir.rrorlse8 aloq,rn aq1 sla8lel Yede
    qlplM-dlL.l laal rno,{ Suruorlrso6 :3u1luds 1oo1
    'peaq (leral'el) ralno aq1 sla8rel (r)
    prpMut saol lno{ Surlurod sPeleqM 'peeq
    (lerpaLU) rauul aql saztseqdua (q) Vo
    saof inor{ 3ur1uro6
    'allsnu sntruaulollse8
    eloqm aql sla8rel e) peeqe lq8rerls
    saol rnor{ 3ur1uro6 :uolltsod 1oo1
    snsoi 3!ttrolPUY
    'snalos :ftePuora5
    'sntLriaufollsug :fueu tl 3
    pa^lo.flul salf,sn '',*
    Machine Calf Raise
    Anaton
    FINISH Foot pc
    (a) t'
    mu5(
    Gastrocnemius: emp
    Medial head poin
    Lateral oute
    Foot sp;
    Ti hip-v
    Fibula gastr
    empt
    wner
    outer
    Body po
    exerc
    Achilles tendon leg ca
    move
    Keepir
    isolate
    the kn
    to the
    Range of
    of mot
    botton
    Execution Resistance
    1. Place the balls of your feet the foo
    on the edge of the footplate (such
    press machine), and lower as on a leg 90 degr
    the weighi as far;
    2' Push the weight up as far as you ili;; describr
    can, contracting your carf muscres.
    3. Slowly lower the weight down
    to tne start position.
    Muscfes fnvolved
    Primary: Castrocnemrus. Caff-sfed m
    raises.
    Secondary: Soleus.

    r55
    'saslel
    palees Luro+rad ot relllouP sl slq-L :eulqf,Pu Pals-llP)
    llpl 8el-lq8rerls
    ^PM
    'sa
    ll
    'lalllPa paqll]sep Pat p rn <
    's8al lno{ o1 saarFap 95
    esrer +lpf {a1uop aq} ol lPllulls sl aslllaxa srql 'a1e1d1oo1 aq1
    plaq ere seau>l aql aluls
    lp lueq sr osrol .q1 p'r" lqSrerls uo :aluelslseu
    qSnoiql pailtLusuerl st etuPlstsar 'eutqleLu ssard 3a1 eql
    'do1 aq11e azaanbs lln+ PUP tuonoq
    aql lE qllerls lln]|. e lo+ I'rrlP 'uolloLu +o
    a8uel aq] ezlulxuLu of :uollotu ;o a8ueg
    'lueua^ou eql o1
    suolnlsod 1oo3
    elnqllluol ol snelos aql sA oll€ saeu>l aql
    lp 'pueq lllslls V 'snluaulollse8 aq1 alelosl
    sdlaq lq8rerls ,{11n1 saaul rno{ Surdea;
    'el)uP alll lP {1enrsnl:xe slnflo lueua^ou
    leql os #lls seaul lno{ dae; aslPr }l'el
    ;al
    -1qFrer1s peluas B pallPr eq plnos aslllaxa
    srtll 'sulel lelluetlleulolq ul :uo;1lsod {pog
    'pPeq (lpralul) relno
    aq1sla8lel aluels MollPu P seelallan
    'pPal.l (lPlpau) lauul aql sezlseqoula
    efuels eplm V 'ellsnul sntuuaurollse8
    aloqm aq1 sla8rel pede q1p1nn-.01q
    '1aart
    rnor{ Sutuotltso6 :Sutreds 1oo1
    'snruaulollse8 aq1+o peeq (lelelel) lelno
    aq11a8le1 ol Q) Vewul saol rno'{ lurod
    lo 'p'eaq (lerpaLu) leuul aql azlsPqoula
    ol G) [o saol .rno{ lulod 'el]snul
    sntueu)orlsu8 a;oqnn aql la8r€t of (P)
    peaqe lq8rel+s saol lno{ 1uro6 :uollrsod 1oo3
    5n3SJ 3!tuoleuv
    Seated Calf Raise Muscler
    Primary
    Secondi

    Anatom
    Foot po
    anea
    Poinl
    the ir
    inwa
    muSc
    Foot sp;
    apart
    wide
    nead
    outer
    Body po
    your
    the se
    emph
    gastr(
    Range ol
    of mo
    bottor

    Seated b;
    j
    are on
    i

    Execution
    1. Placethe balls of your feet on the platform, place the pads across your
    lower thighs, and lower your heels as far as possible.
    2. Lift the weight by raising your heels up as high as you can.
    3. Slowly lower your heels down to the start position.

    158
    69I
    'sa
    I
    'sqBlLil ramol rno^ ssolle slser Ilaqreq P puP )rolq P uo arP
    Seol.q]ueqPuopalPesa||LIMas|]lexaeqlullo+lad:es|Pl}|Pf,|leqlpqpalPas
    a^, ,,^
    acl -Y uv
    suoltrgsod loog 'do1 aq1le ezaan0s lln+ Pue Luoiloq
    aql lP qllalls lln+ P ro]|" LlrlP 'uolloLu ,o
    a8upr eql ezrutxPul 01 :uollotu ;o e8uug
    'sn ruraurorlse8
    eLll pue snalos eql L.lloq uo slsPqoue
    sare;d eau>l luaq aql 'uolllsoo pelPes aql
    u1 sq8rql aql uo qFrq oo11ou 'saaul lno{
    e^oqp lsnf ped aql uotlrsod :uo;1lsod {pog
    _ropuel soll q
    'pPeq (lPrelPl) relno
    aq1 sla8rel otupls Molleu P sealaqm 'peeq
    (lprpeLt-r) rauut aql sazls'eqdue eluels eplM
    V 'ellsnu ]lpr aloL.lm aq1 sla8lul yede
    qlplM-dlq laal rno{ Sutuorltso6 :8u;reds 1oo1
    'allsn ul
    aql +o uotpas lelno eL.ll sla8lel Q) VeMul
    saol rno{ Surlurod sPejaL{M '}lel lauul eql
    saztseqduua (q) no seol rno{ 3ur1uto6
    'alrsnu-r +ler eloqM aql sla8lel e) peeqe
    lq8rerls saol rno{ 3ur1uro6 :uorllsod 1oo1
    sn3oj 3!N,.tI@leUV \N
    'sn I uleulorlseg :{'ruPuora5
    \
    'snalos :{.tutut.t6
    pa^lo^l'll sel3snw
    'lsaqr aql PrPMo+ PreMdn sr^led
    eql ++ll qtlqM 'sqe ramol aql ro 'stn;ad aq1
    prPMol uMop eSPl qu aq1 ^q 11nd qllqM 'sqP
    88T " "'la^ollnd llaqqun0
    reddn eql lno palrrel sl uolloLU aql s8a1
    98T''''puaq aprs llaqquno plPMro+ osrol aql Surpuaq 'lunrl
    eq+ prPMol^q
    ,8I '" q)uru) anbllqo alqe] eqi +o uolxel+ esnel sellsnur snllar eql
    z8I" ""'q)uru)anbllqo 'aruelBadde,,1f,'ed-xts,, eq+ Jo+ alqlsuoosel
    08T """"dn-ltsbunstnl erP sellsnul eq+ u! suolsl^lp "ellsPl
    'PqlP Paull
    sanhggqg oq+ sP uMou>l 'sqE eq+ +o elpplLu aq+ uMop
    gLI"""'LpunDasla^au uorlPlJPLuep lPrluel eql su-lro+ lPq}Plrse+ +o
    gfi" ""dn-aauY qleeqs P ul peselua erP (apls qlPe uo euo)
    VLI "' ' ' 'aslel 5a1 Sutbueg sallsnu slull.uopqP snllel oMl eqf 'euoq
    ZLI' "''''aslPl 5a1 autPul rrqnd aq] uo qlelle o1 pleMuMop {;;ertpan
    5ls?.,!c$epqv lamsl sassPd puP unulels puP a8el qlt aq+ +o
    "lpuru)aulqlPhl urFrPL! reMol aq+ uor,t saslre ellsnu slql
    0II''' " '(,,SQP,, eq] sP uMou) osle) slultilopq€ sn+le'
    'q:uru:adog
    89I " 'ellsnul euo eqf
    ""'q)uruJ aq+ +o slslsuol llPM +uol+
    9gI " '{11uara;rtt q
    "" "dn{ls P suol+lu n+ ql! ^'
    ;9I aletedas oMl
    sleu!{r:epqY .laddg'tr +o qrea 'sfed lluloleue
    o+ur pepr^rp aq uPl llEM lPurr'uopqe aqII
    ri
    #
    r62 BODYBUILDING ANATOMY

    The side wall consists of three layers of muscles. The external oblique
    Anator
    is the outer visible layer that passes obliquely downward from the rib
    cage to the pelvic bone. The middle layer is the internal oblique that
    passes obliquely upward from the pelvic bone to the ribs. Internal
    oblique lies under external oblique, and the fibers of the two muscles
    pass at right angles to one another. The innermost layer is the trans-
    versus abdominis, which lies horizontally across the abdominal wall.
    Contraction of the oblique muscles on one side causes the torso to
    bend sideways. Contraction of the obliques simultaneously on both aiosl
    sides assists the rectus muscle in flexing the trunk and also splints the
    abdominal wall whenever a weight is lifted. Note that only the outer
    external oblique is visible.
    Transversus
    The serratus anterior muscle forms part of the side wall of the chest. abdominis
    This muscle arises from the scapula behind and passes forward around
    the chest wall to attach to the upper eight ribs. The serrated edge of
    llium/
    this muscle emerges from beneath the outer margin of the pectoralis
    muscle, sending fingerlike projections into the external oblique. The
    serratus anterior pulls (or protracts) the scapulaforward, stabilizing the
    scapula against the chest wall. The serratus anterior provides an essential
    accessory function whenever the pectoralis major and latissimus dorsi
    muscles contract. lt can also be targeted during exercises that work the
    oblique muscles.
    An effective abdominal workout should include exercises that target
    all areas of your midsection. For your upper abs select a crunch or sit-
    up. For your lower abs choose from leg raises, knee-ups, or reverse
    crunches. To complete your workout, target the side wall with a twisting
    maneuver, oblique crunch, or side bend.
    anorlqo
    leururopqe
    \eure\xf
    eqle eou!-'l
    srurulopqe 3ur1srnn1 e
    snlceu esJaAeJ J
    -+rs Jo tll
    #j:'-'
    {1:1:--::.
    +a8rEi +eq
    *,'::
    eql )roM:
    rsrop snL!
    lerJuessa
    eql Surzrll
    eql 'anbl
    srlerollod
    +o aSpa p
    punorP p.l
    'lseqr aql
    relno eq+
    't
    eql qurld
    _,. 7 ';:
    r*' _.;. _? ;
    qloq uo
    's,
    '..',
    '\ €- ., ol oslol
    :,i;--' >-:- {
    ' ;'/ : "=-, 'll'eM
    i;-.-.. lPurL
    "''' :.:}.=1' -suPrl eLl]
    a-' ' i -tr i;*- 't, ;,: sellsnLU o
    f--43('*- lPurelul '
    +eql enorl(
    qu aql Lr]
    llenA leuluopqv aql to r{tuoleuy anbr;qo ge
    I

    Sit-up Anat<
    Han,
    c
    v
    tl
    External oblique Foot
    Bodl
    Ranl
    Rectus abdominis
    p
    Rectus femoris b

    fr
    1
    I Traje
    dr
    : START
    Resis

    @.: --.-::t ;e
    Execution
    1. Hook your feet under the pad and sit on the decline bench with your torso
    upright.
    2. Lower your torso backward until it is almost parallel to the floor.
    3. Return to the upright position by bending at the waist.
    {Muscles Involved
    Primary: Rectus abdominis. Additic
    Trv isti n
    Secondary: Quadriceps, hip flexors.

    164
    99r
    0BL e8pd uo estf,lexe slql +o uolldlrlsep eas :dn-lls Sullsltvtl
    :uolluuP^ lPuolllpPV
    OSlOl lnO,i
    )ool] el{l uo pe;nlas laart rnol pue lueq
    seau) rno{ qlrnnlool} eql uo pa}ees altqm esllraxa slql uulopad uel no1
    dn-US roold
    'lseql ;no,{ uo a1e;d lq8ram
    : Surploq ro a13ue tadaals e le Llluaq aq1 3ur11t1 {q aruelstsar ppv :af,uPlslsau IHVIS
    '+lnrlJltp
    oroLu aspraxa eql saleul a13ue radaals P l,€ qluaq aq13ur11r1:rfio1refel1
    .)Jeq remol aL.ll uo pare;d sl ssells 'sleUlt!opqe aql uol+
    pasealel sl uolsuel ueqM esnPleq 'je+ ool IrPq uPellou o6 'unnop '{enn
    3-r +o s:apenb-aalqllnoqP'lool+ eql o1 ;a;1ered lsol'.trlP slll lllun pl€M)lPq
    : =.:: tno,{ raMol sqStqt aq1 Surqrnol lsoLulp uaLuopqe rno,{ q1r,rn ',uotltsod
    3ur11rs elll ul 1q3udn {11errpan eq plnoqs oslol lno^ :uollotu 1o aSueg
    )lpq raMol aql uo sserls alnpar ol saeu>lrno{ puag :uol11sod '{pog
    _:cdns alqereduuot.ro ped lellor p lepun 1aa; tno{ elnles :uo;11sod 1oo3
    'sssearlul eluelslsel a^llPlal eql
    :..- .-:,i ot lsaqt rno,{ o} llEq leMol.rno,{ uoll uo11;sod grqs spueq lno'{
    !; :=-:- ,ro,{ purqaq Lueql llollelullo'lseql lnoA rto luol} ul LUaLll ssoll
    >::r.:','c .,no,{ puiqaq laqlaSolspuPq rno{ ploq {eur no1 :uorltsod pueg
    snloJ 3!tuolPuv
    Crunch Foot
    eie

    Body
    IOI
    t:.i:€@ fei

    Rectus femoris

    Rectus abdominis

    Serratusanterior Externaloblique
    Range
    shot
    Execution
    conl
    1. Lie flat on the floor, hips bent at 90 degrees, with hands behind your head. to tl
    2. Raise your shoulders off the floor, crunching your chest forward, keeping Resista
    your lower back in contact with the floor. behi
    3. Lower your shoulders back to the start position.
    Muscles lnvolved
    Primary: Rectus abdominis (upper). Reverse
    Secondary: Obliques. Oblique

    Anatomic Focus
    Hand position: You may position your hands at your sides or across your
    chest, or you may interlock them behind your head. As your hands
    shift position from your sides to your chest to your head, the resistance
    increases.

    166
    eSuelsrsi
    spu
    lnor{ s
    'egl e?ed uo astllaxa slql +o uolldlllsap ees :qf,unrl anbllqg
    'g1y a?ed uo eslllexe slql ,to uotldtlrsap eas :qlunll es,e^au
    ,=.:rj..;=:i=:l:.,*
    qrueq e uo s8al lno{ Surlena;a ,{q lo peaq lno{ putqaq
    Surdae>1 '
    spueq rnor{ Sulru;d ,(q filnrlJ,rp 1o ae;8ap aql esPellul uPl no^ :ef,uulslsau
    'sdlq '0n-lls eql ol peaq rno{
    pue $tPA eql lP slnllo lueulenour aql eleqm
    'sdrq aql lP uollour ou sl eraql puP 'lool+ eql qllM lleluol
    lsprluoJ ur sr srqf
    u|su|P|.!el)]pqlaMollno^]oo|}eqlJJoseq]u|Me+ees|lslep|noqs
    tnor{ pue,au'dstaddn erll ul slntfo uotloLg qlunlf aqf :uollotu;o eSueg
    papoddns s6al
    srurujc
    lrl
    st
    's)lonnq lno{ o1 asoll lool} aql uo pauolllsoo aq uPl }ee}
    'oeoT

    /
    l,};
    -^ : : .c 'Wuaq leu e ]o do1 uo payoddns aq ,{etu s8al nttol )no|
    - :
    - -'- ra:r8ap 95 p a13ue uP le lueq eq plnoqs sq8lql lno1 :uolllsod r{pog
    :=-='; = s:: ,'o,{ qlrnt pesperf,ur sr afuplsrseu 'qluaq e uo ulal.ll alenele
    - :,- - "' : .^r' l- asoll Jool+
    eql uo lea+ tnor{ are;d {eu no1 :uo;1;sod 1oo1
    Rope Crunch Anato
    ,$? Hand
    If' .:
    mi
    t/
    r41 yo
    =.-1 START of
    .: of
    Serratus anterior hi€
    tht
    Body
    pel
    +^-
    td.L

    fro
    External oblique
    oel
    pre

    Range
    shc
    upr
    par
    Trajecl
    yoL
    AW
    will
    ran
    LIU

    Resisti
    Rectus abdominis
    adjr

    Machir
    you
    Execution
    1. Kneel on the floor beneath a high pulley, and grab the rope attachment
    with both hands behind your head.
    2. Crunch the weight downward, curling your torso and bending at the waist.
    3. Return to the start position.
    Muscles Involved
    Primary: Rectus abdominis.
    Secondary: Obliques, serratus anterior.

    168
    'lsreM eql
    luar!q
    'esr)raxe eql ullolad ol puels lo lts no^ ellqm papoddns sr peq rno{
    ereqm 'qf,unrl ador eq1 alerr;dat sautqlPul ,to ,{larren V :qlunll adol autqru6l
    ')lels lq8ram eql Sutlsn[pP
    ,{q ecuelstsal
    lellv raluelslseg
    'L{3u nll
    no{ uaqm uotloul ;o e8uer
    ralear8 p uor+ ]geuaq lltM
    no{ 'Ia;;nd aq1 uor; {ennu
    aluPlstp uoqs P ,t;aslno{
    uorlrsod no{ 11 :Lropa[et1
    roolj eql qllM lellPlPo
    lsor"ulP o1 uorlrsod lq8udn
    eql LUol+ e^oul plnoqs
    oslol rno1 :uotlotu ;o eSuug
    'aruala;ald
    puostad uo Swpuadap
    '>lfels lq8ram eql Luor,
    Aettrc so premol Surre;
    elrqM esDraxe srql uro#ao
    : {eu no1 :uo;1;sod ,(pog
    'r{11nrg1p eq1 raleat8 aq1
    4 'pleq erP spuptl rno{ req8rq
    ",=', t
    eqf 'lsaqr raddn rno{ 1o
    luol] ul lo 'ppeq lnor{ ,to
    Aa11nd Fu;re3 eprs ralllle uo 'peeq rno{
    a^oqu ador aq1 ploq {euu
    spueq rno1 :uolllsod puul-1
    snf,oJ tr!l,uolEuv
    Ulachine Crunch Anator
    Hand
    ato
    Foot p

    pa(
    Body I

    otl"
    Range
    par
    Resist
    nol
    Serratus anterior
    var
    Rectus abdominis

    External oblique

    t,
    I

    I on'
    I resrsr

    t't
    I cnes

    l I

    i|i\
    \i\
    ll I
    I

    \, t*
    I

    -_s-
    1-;"*" I

    Execution
    1. Sit in the seat, grasp the handles, and place yourfeet underthe ankle pads.
    2. Crunch down, curling your torso toward your knees.
    3. Return to the upright Position.
    Muscles Involved
    Primary: Rectus abdominis.
    Secondary: Obliques, serratus anterior.

    't70
    tlr
    'spPd el)uP
    'pPd lseql
    e +o {q paptnold sl aluelslsal
    ^PM
    aql'seulllferrj lPull.Jopqe auos uo
    ped lsaq] ql!/n
    qlunrJ au!q)e!{ sUoLu
    on
    stutu
    'efuPlslsel aq1 fuen lo
    o] )rpls lq8rann aql lsntpy 'ped paql B Sutnou ro salpuetl o1 uo Surploq
    {q iqfirarrn aq+ anoul no('u8sap s,aufqf?Ll; aql uo Swpuadaq;eJuelslsau
    lool+ eql qlrnn ;aJ;ered
    :sou,.lle ol uotltsoo lqfirrdn aql uol' enou; plnoqs oslol lno1 :uollotu lo eSueg
    'ped lsaqc e er^ pa+lusuul sr a)uelesu sauq)ew )aq1o
    -r 3 -,',\ 'afuplsrser eprnord selpupq eql saurqleu auos uO :uorlrsod {pog
    'u8rsap s,aurqreu eql uo Surpuadap 'sped
    = '-. ..)rn pa)ooq io rooll aLlt uo pauorlrsod aq {eu }eel :uorlrsod loog
    ro'peaq rno/{ aprsSuo;e
    ::c rsaql aql uo lsar ,{;duurs spuPr.lrnor{
    := :-:, :-.: s3-Eq tno,{'uSrsap s,autqf,etu eql uo Surpuadaq :uorlrsod puu11
    snf,o{ f,!ruo}Euv
    lncline Leg Raise Anato
    Rectus abdominis Hand
    External oblioue
    Serratus anterior Foot
    Rectus femoris
    Body
    yc
    co
    Rang,
    kn

    flo
    Trajec
    of
    Resisl
    or

    Execution
    1. Lie supine on an inclined abdominal bench with your legs down.
    2. Raise your legs at the hips and pull your thighs toward your chest, keeping
    your knees slightly bent.
    3. Slowly lower your legs back down to the start position.

    Muscles Involved
    Primary: Rectus abdominis (lower).
    Secondary: Obliques, hip flexors (iliopsoas, rectus femoris).
    L-.
    Surdeal '1s
    'efuelsrser peppe
    ro+ laej rnoA uaal laq llaqqLUnp e Surp;oq peuroljeo eq uPr esrfrexe srqf
    lq6!a/n qilm aslEu 6al aulpul
    :'.,:':
    '.::
    ::,: ].:'ii,tjr,, ;:'.l:. ..
    IUVIS
    ..<*---
    'aluplsrsar asuerlut ol qluaq eql Sutstel {q aur;rur eql eseel)ut jo
    'aluelsrser elnper ol qluaq aql Suuamo; {q aur;tut aql esPel)aq :eluelslseu
    -j-'\'
    '{11nlgtp
    reprpr..l asrrrexa eql seleLu e;3ue;adaals e le qrueq aq1 3ur;1r1 1o
    aer8ap eql slre#e lool+ aql qltM se)eul qrueq aql leql a;8ue aqt :fto1refe4
    lool+
    aq] qrnol ol leej rno,{ mo;;e lo uMoP ,iean aq1 ||e s8a; lno{ ramo; lou op
    'sqp alll uo uorsuel daal o1 '+seqr lnor{ premol a;qrssod se q8rq se saau)
    ,no,{ asrpr'dn {enn aql uo uorllpl}uol allsnul ozttlltxeL! of :uollotu;o aSuug
    'sleululopqe laMol eql u! uolllPrluol :-t?-j
    :z i|xpLu o1 ,{11q3r|s Llluaq eql #o srn;ad rno,{ ull ',dn sSallnor{ astpl no{ =-\L
    d,-';-\-=
    )r,'
    !; -l..raQ aq] Llll^^ lJeluol ul ulPual plnoqs oslol laddn lno^ :uolllsod {pog
    luaq {l1q8rls seeul 'laq1e3o11aa1lno,{ daay :uolllsod 1oo1 HSINII
    'peaq rno,{ a^oqP salpueq lo qlueq
    ;,-:- :s:,l3,iq osrol tnor{ eztltqels o} uotllun} spupq lnoA:uolllsod pueg
    snloJ f,rruoluuv
    Hanging Leg Raise Musr
    Prir
    Sec,

    Anatr
    Har
    t
    e

    Foo
    Bod
    Ran
    €
    External oblioue
    l'--a
    r
    "
    Trajr
    Serratus anlerior/
    -"-t't-; .l
    Rectus abdominis I
    Resi
    n

    Rectus femoris

    Execution
    1, Hang from a chin-up bar using your hands, or place your elbows in a pair
    of ab slings (these attach to the bar to support your body weight); your
    legs hang down.
    ,2. Lift both knees, together and slightly bent, toward your chest.
    3. Slowly lower your legs back down to the start position without swinging.

    174
    ctr
    'SurFurms
    rno{ 1i1q
    rted e ur s,,
    'Sur8utms uol,t oslol PUP
    sSel aql sluanatd uolsla^ slqf
    'sped uo lser sA oqle lno{ Pue
    lsej)rPq e lsute8e PaPoddns sr
    lreq lnor{ 'snluledde slql uO
    aslEu 6a-l lP)lua^
    'seuoleq eslllaxe aql lelsPa eql 'seeu>l 'rno'( puaq no'{ alouu
    aq1 '1q8ret1s s8a; rno,{ daal o1 ,{l1 no{ }l leplPq sl eslrlaxe aqf :elu€lslseu
    'slPultllopqe leMol aql u!
    uot]lprluol aztutxpt! o1 srnlad lno{ gr; 'dn s8a; lno{ astBl no^ sy :rtolra[e4
    'sqP eql uo uolsuel ulPlulPl'u
    'UoJJe
    o1 luaq ,{11q8r1s seau) lno,{ dael 'uMop s8al lno{ reMol no'{ sy
    l?lntsnul aztLUtxpLu ol alqrssod su qSlq sp seeul lnor{ esteg :uollotu;o aSuex
    lool+ eql ol lelnflpuedred ';ertpan Sueq plnoqs oslol lno1 :uo;11sod {pog
    luaq {;lq8rls saaul 'taq1a3o1 laart lno'{ daa;1 :uorllsod 1oo3
    'e)l^ap 3ur;s qe aql e)!l 'saneals ule
    -.:..^:nrpoddns ,{;anrleulellv '1q3rel1s sLulB;no{ qlrm Sueq
    ,to tred e asn
    : .2c dn-urqr aq1'uo du8 pueqla^o LllplM-laplnoqs P e)Pf :uol1;sod pueg
    -=-
    snlol f,lruopuv
    '(sl.loLirelsnpal'seosdotlt)sroxel+drq'sanbr;q9:Lrepuore5
    'sruruopqP sn]lau :Lreu1t4
    pe^lo^ul seltrsnw
    Knee-Up Fxec
    1.5
    t
    2.F
    3. 1

    Rectus abdominis
    Musr
    Prin
    5ec
    External oblique
    Anat
    Har
    Foc
    Rectus femoris Boc

    Rar

    i
    a

    )
    I
    (

    I
    r

    Traj,
    t
    I
    r
    Resi
    0
    A
    LLI
    'afuPlslsel ppe ol sal>lue
    rno^ uaeMleq lleqqurnp
    llPurs P ploH :af,uelslseu
    'uorloru
    ]o eSupr aql eseallul ol
    \
    no^ sMolle llPq oslol
    jno^ Surueel :/toltale4
    'sellsnul
    eLll uo uotsual daal o1
    rool+ aql qllM llPluol
    e>leur slaeq rno{ ato;aq
    dols 'unnop s8a; tno{
    raMol no,{ sy'ueuopqP
    rno,{ qrnol lsol.lrlP sq8lql
    rnor{1r1un dn saaul lnor{
    asrPu :uorlour ;o aSuug
    'qrueq aq1 qlrm a13ue
    aarSap-6g ol -gv p salpul osrol lno{ lpql os {11q3r1s )lPq uPel :uollrsod {pog
    '1uaq ,{l1q8rls seeu) pue laq1a3o1 laart lnor{ daa; :uolltsod 1oo3
    'poddns to,t sdrq ;no{ pulqaq qruaq eq1 dselg :uorlrsod pueg
    sntrol l!l,uol"uv enbr;qo 1
    '(suoLue+ snpel 'seosdot;t) sloxal+ drq 'sanbr;qg :Lrupuora5
    'slul L.uopqe
    snllau :rtuu ;.t4
    PeAlo^ul sellsnw
    'g
    ,3o ,L aql qrnol lsoullP slaaq lno{ lllun umop lceq s8e; lno{ lannol
    '7
    ,;-:a3o1 s8a; rno{ Surdaal 'lseql lno{ premol dn saaul rno{ asteX
    'no{ Purqaq qluaq aq1 du8 PUe 'lueq
    ;:-.' s s;aul qlrM uMop Sur8ueq s8a; 'qruaq lell € jo a8pa aq1 uo lls 'L
    uollnlaxf
    Reverse Crunch Anatc
    Ha

    For

    Bo,

    Rar

    Rectus femoris

    Hip
    the
    fhio
    -"'D

    Execution
    1. Lie on a flat bench, position your feet so you have a 9O-degree bend at
    your knees and hips, and grasp the bench behind your head for support.
    2. Lift your pelvis off the bench until your feet point to the ceiling.
    3. Lower your legs back to the start position.
    Muscles Involved
    Primary: Rectus abdominis.
    Secondary: Obliques, hip flexors (iliopsoas, rectus femoris).
    5lr
    ',()l '1lodc
    i,a lP PL
    q
    '*
    'sqBtqt
    ramol tno{ ssolfp deils e }o ulio} aL.ll u! eluelslsal qllM Lllunll aslenar aql
    o1 no{ A ollP seulLllPLU roxel} dlH
    +o uotlpg'en este; 3a1 autdns e uulo;rad
    enbl
    aulqtehl roxaH dlH stutLLlr
    '3ur1rac alll ol
    lurod seol tno,{ ;r1un s8al tnor{ Sutstpl
    -: -;r 3,11 JJo dn srnlad rno,{ gr1 ol sqP le^ ol tno'{ pelluo) :uollotu ;o aSueg
    qrueq aql Llllm peluof, ut oslol taddn rno{ daay :uorlrsod {pog
    'raq1a3o1 s8a; pue 1aa; rno{ daay 'sdrq pue saau)
    -: r -: :-;c :ar8ap-06 P aneq no,( leql os qrueq eql o1 1a;lered s8alra,rno;
    .-:; :-? ?l ]lo^ eq plnoqs sq8lql lno,{'uotltsod puls eql ul :uo;1;sod 1oo1
    'poddns
    .:- -.-3: 3-t dserS pue peaq tno{ pulqeq spuPtl lno{1n6 :uol1;sod pueg
    sntroJ tr!tuo}?uv
    Twisting Sit-Up Anatr
    Han
    Fool
    S

    Bod
    Ran,

    Trajr
    Resi
    h

    [-
    I

    I sit
    l'i I u,
    tvo
    i;q
    I sto

    Ilootl'
    un'
    I I

    Execution I

    1. Sit on the decline bench, hook your feet under the pad, lean back, and
    i
    position your hands behind your head.
    I

    2. As you sit up, twist your torso, directing your right elbow toward your left
    knee. I

    3. Lower back down to the start; during the next repetition direct your left I

    elbow toward your right knee. I

    Muscles Involved I

    Primary: Rectus abdominis, obliques.


    Secondary: Serratus anterior, hip flexors.
    r8t
    uel.rr
    ]]el Jno
    PUE
    'Pslan afl^ puP
    'lfPrluof sellsnur enbllqo
    lq8u eql lea+'lq8u eql
    ol lslMl no^ ueqM 'apls
    ol aprs Luol+ laddn
    '1rau tnor{
    rno{ 1stanl^Poq
    pulqaq )lllstlroolq e
    Surp;oq alrqM qlueq lPl+ e
    ;o a8pa eql uo lq8udn 1t5
    ls!/uu )pllstuoorg
    zF-
    (
    \.!
    IHVIS i
    'peaq tno,{ pulqaq alep lq?nn ilews e ?wp1oq
    t"\
    lo autltutradaals P le qlueq aql Sulllll {q aruelstsel aspellul :af,upls!sa1 E enbt
    a:
    Sulllll :Lrolre[ut1 :a:.
    )ap.l?q astrlaxe aql se)€tll a13ue ladaals P 1P qruaq aql rouolue snl
    ')l€q laMol eql uo parPld sl ssells alou pue sellsnul
    'uA op APA
    :- *opq? 3ql LuoriL pas'ealel sl uolsuel'lE+ ool >peq uPal no^ +l
    .-: jo stepenb-aetq+noqe toou eqJ o7 p1prcd JsowP l1un PeM4)eq
    3s.rol .lno{ ]eMol 'aeul ellsoddo aq1 Surqrnol lsoule euo qllM
    ^Aoqla
    _: - scc do1 aq1 urlqSrrdn ,{1lerr1an eq plnoqs oslol lno^ :uollotu 1o eSuex
    >l:c,3^\ol eLll uo ssells alnpal ollueq eq plnoqs seeu):uorllsod Ipog
    'poddns
    ] .2,=-:*cl .to ped la;1ol P lepun pelnles eq lsntu laa] lno^ :uol11sod 1oo1
    'peaq lno{ pulqeq spueLl lno{ uotltso6 :uollrsod pueg
    sntrol l!tuoleuv
    Oblique Crunch Body
    SW

    External oblioue ex(

    Serra Range
    Rectus abdominis flo

    Use an
    and lez
    your u

    Execution
    1. Lieon your leftside, knees benttogether, right hand behind your head.
    2. Slowly lift your upper body by contracting your right-side obliques.
    3. Lower your torso back down.

    Muscles Involved
    Primary: Obliques, rectus abdominis.
    Secondary: Serratus anterior.

    Anatomic Focus
    Hand position: Place your upper-side hand behind your head and rest the
    other hand over your knee for balance. Do not pull your neck up with your
    hand.
    Foot position: Position your feet so that you have almost a 9O-degree bend at
    your knees and hips. Keep your legs together.
    Additi
    Machi
    cru ncl'

    182
    'aulll e le apls euo 8ul>llo^^ ',aulqleul Lllunll
    p aql ul {lanbr;qo Surprs eltqM str{l Llllo,led :qlunlf, anbllqo aulqlew
    +o leas
    :uorlPue^ lPuolllPPV
    lP pueq 3
    rno{ qlran
    aql +
    'S
    'pPeL{
    .pre,vrdn os.rol lno{ qfunll pup 'ppeq tno,{ putqaq pueq }soLllraddn lno,{
    are;6 '{guo pollnq auo uo Surlsal 'lPes eql olur s{ennepls llpq ueal pue
    Luro;1e;d poddns aql uo laart tno{ ernfas 'lt'eql lPurt!opqP aulllul uP esn
    qrunl] anbllqo aulpul
    rool+
    ;-- *:,- prenndn saalSap gV ol Ot saqlunll osrol jno1 :uollotu ;o a8ueg
    )ool,t aql uo pareld lPu aslllexa pauolqsnl P uo ssls;exe
    ; -- *,:-ac sanbrlqo Uel eql )lom ol aprs lq8u lno{ uo all ol qlllms
    -:,'- =-: sanotlqo lqFrr aql lloM ol apls Ualrno{ uo ell :uolllsod {pog
    Cable Oblique Crunch Mus
    Prir
    Ser

    Anat
    Ha

    For

    Bor

    Rar

    Re:

    I
    | 'r",
    I srac
    | :ou
    I orre
    13n

    Serratus anterior
    I Add
    I *oP
    External oblique |
    I foP'
    (as(
    |
    I witf'
    I the
    I th'

    l"'
    Execution I

    1. Crab a D-handle attached to the high pulley of a cable machine.


    2. Crunch downward, directing your elbow toward the opposite knee.
    3. Slowly return to the start position. L
    784
    98r
    I
    'sdn-1rs 3ur1srm1 Suunp
    pesn leql ol rPllLuls sl uolloul aql
    'senb|qo eql >lolA ol rcqlo aql
    ueql puP epls auo ol lsl^ l P qllnn
    qrunrr '(g9S a8ed uo PeqlllsaP sP)
    spuPq Llloq qllM lueurqlPilP aoor enorlqo
    aql Surpgog :qf,unll enbl;qo edog
    :uollPllP^ lPuo!llpPV rouolu
    'dtq aW ol Moqla lno,i SutllaltP
    'plPMuMOp qlunll puP'puPq
    aprsreeu rno,{ qlrnn {a11nd q31q e o1
    peqreilP elPUeq-C aq1 qer8 ')lPls
    lq8renn aql of s,{eanaPts PUPIS
    qrunr) alqPf anbllqo 6u;pue15
    4ceqs qq?rcM aql?u4sn[pe Iq
    atue7ssil re]lv :$ueplsay
    loolj aql qlran ;a1lered
    lsol!lp o1 uotltsod lq8udn eql LuoJ, anou plnoqs oslol JnoA :uollotu 4o a8ueg
    'aruale,rald leuostad uo Surpuadep '>lfels lq8rann eql LUor+
    ,(p,ue ro pleMol3urie1 ellqM aslf,laxa slql uulopad no^:uorlrsod r{pog
    u'l
    'SutPts
    ,o'3ut1aau1'sutpuelsellqMaslslexeslqluuloyad'{euunol:uo;1lsod1oo1
    'peeq
    puep
    ,-ci apts8uolP ro a^oqP alpueq aql dselS plnoqs pueq lno1:uor1;sod
    snf,ol tr!luolEuv
    'slulLuopqP snllau :r{.rupuora5
    'roualup snlulles'sanbr1qg :rfuuut116
    pa^lo^ul self,snw
    Dumbbell Side Bend Muscl
    Prima
    Secor

    Anator
    Hand
    pl;
    Foot 1

    Body
    at tl

    Serratus anterior Range


    the
    Rectus abdominis Trajec
    fro
    External oblioue
    Resist
    ov(

    Execution
    1. Stand upright while holding a dumbbell in your left hand and place your
    right hand behind your head.
    2. Bend your torso to the left side, lowering the dumbbell toward your knee
    3. Straighten your torso upright, contracting the right oblique muscles.

    186
    [-
    L8l
    'eeu)
    )noA
    ')luls lqSreM eql ol
    uo-eprs puPts puP ,{a1;nd nnol
    e ol paqlellP elpueq-c P esn
    pua8 apls alqPS
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    Dunnbbell Pullover Anatc
    Gripr

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    Bodl
    v
    Rectus abdominis )t

    External oblique Rang


    A
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    Resi:

    ol
    is

    \ **J'=,

    L\fi
    t+\
    ,_-Nl Latissimus dorsi
    This is
    .-.:,:>*"-.* variati

    Execution
    1. Lie with your upper back resting across a flat bench; hold a dumbbell
    straight above your chest.
    2. Lower the dumbbell down and backward until it reaches bench level, inhal-
    ing deeply and stretching your rib cage.
    3, Pull the weight back up to the vertical position, exhaling as you do so.
    Muscles Involved
    Primary: Serratus anterior, intercostals, latissimus dorsi.
    Secondary: Pectorals, triceps.

    188
    68I
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    EXERCISE INDEX
    Biceps
    Barbr
    SHOULDERS
    Dumt
    Front Deltoid Rear Deltoid Conce

    Barbell shoulderpress. . . . . . . . . .4 Bent-overdumbbell raise . . . . . .22 Cable


    Dumbbell shoulderpress. . . . . . . .6 Bent-overcableraise ....24 Preac
    Dumbbellfrontraise ......8 Reverse cable crossover . . . . . . .26 Machi
    Barbellfrontraise. ... ...10 Machine reardeltoid fly . . . . . . .28 Triceps
    Cablefrontraise. .......12 Rotator Cuff Tricep:
    Side Deltoid Externalrotation .......30 Dip..
    Dumbbell lateral raise. . . . . . . . .L4 lnternal rotation ...32
    Cablelateralraise.. .....16 lnclinesideraise. .......34
    Machinelateral raise.. ...18
    Barbelluprightrow... ...2O Quadric
    Leg ex
    Barbeli
    CH EST
    Leg prr
    Upper Chest Hack sr
    Dumbbellfly 52
    lnclinebarbellpress. ....40 Lunge
    Machinefly... ...54
    lncline dumbbell press . ... ... .42 Lower Chest
    Hamstril
    .. .. ..
    lncline dumbbellfly . . . -44
    Declinepress. ....56 Lying le
    Low-pulleycablefly .....46 Decline dumbbellfly. . . . . . . . . .58
    Standir
    Stiff-le<
    Middle Chest Cablecrossover . .......60
    Barbellbenchpress . ....48 Chestdip ...62
    Dumbbell bench press ........50
    Upper A
    BACK
    Sit-up
    Upper Back Barbell row .. ....80 Crunch
    Barbell shrug. ....68 ..
    Dumbbellrow .......82 Rope c
    Dumbbellshrug. .......7O Machinerow.. ...84 Machin
    Barbelluprightrow... ...72 Lower Baek Lower A
    Seatedcablerow ... -...74 Incline
    Lumbarextension. ......86
    Middle Back Deadlift ....88 Hangin
    Wide-grippulldown .....76 Cood morning lift .......90
    Close-grippulldown .....78

    190
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    Anatomy of the Deltoid, FroniView

    Clavicle bone

    Lateral part of deltoid

    Anterior part of deltoid

    Common insertion on deltoid


    tuberosity of humerus bone

    Anatomy of the Deltoid, RearView

    Acromion of scapula bone


    Clavicle bone r fuiatorn
    Lateral part of deltoid

    Posterior part of deltoid

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    Insertion of deltoid on deltoid


    tuberosity of humerus bone
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    Barbell Shoulder Press Anato
    Hanc
    dt
    D

    Rang
    K{

    Pos it
    :'
    5

    Execution
    1. Seated on a bench, take a shoulder-width grip on the bar with your palms
    facing forward
    2. Lower the weight slowly (in front) until it touches your upper chest'
    3. Push vertically upward until your elbows lock out'
    Muscles Involved
    Primary: Anterior deltoid.
    Secondary: Lateral deltoid, triceps, trapezius, and upper pectoralis.
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    Dumbbell Shoulder Press delt
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    I

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    This ver
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    ^^ '_-:,
    START

    Trapezius

    Execution
    .1.
    Seated on a bench, begin with the dumbbells at shoulder level, palms
    facing forward
    2. press the dumbbells vertically upward until your elbows lock out.
    3. Lower the dumbbells back down until they touch your shoulders.
    Muscles Involved
    Primary: Anterior deltoid.
    Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis.

    Anatomic Focus
    Grip: Changing the orientation of the dumbbells affects hand position (grip).
    Pressing the dumbbells upward with palms facing forward (pronated grip)
    works both the anterior and the lateral heads of the deltoid. Pressing the
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    Dumbbell Front Raise Muscle
    Primar
    Secon<

    Anaton
    Grip: I
    ot t-,
    Lateral deltoid Upper pectoralis
    a5s
    Anterior deltoid

    Execution
    1. Sitting upright on the edge of an exercise bench, hold a pair of dumbbells
    at arms' length by your sides, thumbs pointing forward.
    2. Lift one dumbbell out in front up toward shoulder level, keeping your
    elbow stiff.
    3. Lower the weight back down to the start position, and repeat with the
    other dumbbell.

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    Barbell Front Raise Executi
    1. Usir
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    Muscle
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    Primar
    Anterior deltoid Trapezius Seconr
    Lateral deltoid FINISH
    Anaton
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    Secondar

    Anatom i

    Grip: Tht
    deltoi

    Trapezius Anterior deltoid


    Upper pectoralis

    Posterior deltoid

    F:rino:i,
    Lateral deltoid
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    Execution
    1. With one hand, grab the D-handle attached to a low pulley, using a pro-
    nated grip (palm down).
    2. Facing away from the weight stack, raise the handle in an upward arc to
    shoulder level, keeping the elbow stiff.
    3. Lower the handle back down to waist level.

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    's8a; rnor{ ueemlaq Suruunr
    elqEl aql qlrM aurqfPur
    aql uor+ {eme Surreg
    luauqrPnv reg uoqs f.z.^
    1( itu\
    t, \
    -'/
    HStNll
    'plollap
    eql +o sppeq lpralpl pup rorrelup eql s>poM du8 pueqtano paleuold aq1 :dlr9
    snf,oJ lltuolPuv
    'sr;eropad raddn 'sntzadetl 'plollep lPlelel :ftepuora5
    'plollep roualuv :&eutt6
    pe^lo^ul seltrsn!f*r
    Dumbbell Lateral Raise

    Anterior deltoid

    FINISH

    Execution
    1. While standing upright, hold dumbbells at arms' length.
    2. Raise arms out to the side in an arc until dumbbells reach shoulder level.
    3. Lower dumbbells back down to hips.
    Muscles Involved
    Primary: Lateral deltoid.
    Secondary: Anterior deltoid, posterior deltoid, trapezius, su praspi natus.

    l4
    9I
    'pupq aar] rno^ qltm osrol lnol Surzr;rqe1s 'aull p lP
    Lrlp auo Sursn estcraxa stql rulopad uPt no1 :eslel lulelul lleqqunp ure-au6)
    'prervrdn sllaqqLUnp aql Surnns ol unlueuou ]o esn eql Sutztuututu 'estp.t
    lprelpl lleqqLUnp Sutpuep eql ]o uotslen lepllls P sl Lllueq eslllaxa lPl+ P
    uo pelees asrpr lerelel lleqqLUnp aql Surrutof ad :eslel lulelel llaqqunP pelees
    {We
    'le^el r
    'le^al ieplnoLls ol paslPj
    erP sllaqqunp aql sP l.lnulxPLll P ol sesPejf,ur ,i;;enperS puP lueue^ou aLll
    ;o Suruur8aq eql lp ramol sr aluplstsaj 'slleqqunp eql uo ,!rnel8 +o lla#a
    aql ]o asnPf,eB :eruPlslsau
    r{poq aql pulqaq ro sd;q aql ro }uor; ul 'u!l aLll ol selnqlrluol
    plollep roualsod eql uaqt
    '{poq aq1;o aue;d aq1
    pulqeq srnllo uollotu ]o
    lre eql jl 'lsrssP plollep
    JOUaluP aql sa)Pu llP
    E prPmio+ P r.lllM sdrq aq1,to
    luor, ul LUoj] slleqqLUnp
    & & aql Sursreg 'plollap
    leralel aql qlq aprs eql
    ol lno {11:artp slleqqLunp
    aq13urgr1 :ftopa[ei1
    'lsrsse 01 plollep roualsod
    aq1 Surmo;1e'Japlnoqs eql
    selqor {;;euralut umop
    uollslor lsura1u! ro lEluslxa qilAld$9
    squnql qlrM sllaqqLUnp
    aq1 8u;1111 seeraqm'uotloLU
    eqi 01 olnquluol plollep
    rorjaluP eLll se)PLu puE
    replnoqs aql selPlo.l
    E ,{1;eutalxe dn sqLunq:
    E
    qlrm slleqqurnp eql Surtl i
    & rool+ eql o1 ;a1;eted ola-
    &
    erP slleqqunp eql u0q
    "'
    pezrurxPul sl plo+le: HSINIJ
    $*'
    3 lerelel eql Luor+ pog3 :dr,;
    'plollap eql uo uolsuel sdee) l3^3
    raplnoqs 1e aseqd ptemdn aql Surluurulel os 'laq8tq peslPr alp slleqqu.r':
    eql +rre^o salel sntzadell aqf 'le^alleplnoqs o10n peslul ere sllaqqL-:
    eql se )roM aql +o lsotu sruto;lad plollep lelelel eqf :uollout ;o aFu:1
    sntroJ slr.l.loJE-;
    Cable Lateral Raise Anatomic
    Range of r

    tensron
    takes o
    FINISH a.
    ITSI' JU
    ^^

    front o
    the ear

    Execution
    1. With one hand, grasp the D-handle attached to a low pulley.
    2. Raise hand outward in a wide arc up to shoulder level, keeping the elbow
    stiff.
    3. Lower the handle back down to waist level.

    Muscles Involved
    Primary: Lateral deltoid.
    Secondary: Anterior deltoid, posterior deltoid, trapezi us, su praspi natus.

    16
    LI
    's n]
    Moqle 0q
    'uorlor.u
    eql lnoqsnolql elu€lstsel u-lro+lun sapl^old {a11nd alqer eql 'Ull aql
    Suunp seup1 efuplstsal aql eleq6 'sestpr lerelel llaqqurnp el!lun :eluplslsag
    'plollap rouelsoo aql salP^lllP
    reer eql uoj] pu€Ll ;nor{ Sutster sPeleqM ',plollep lolreluP eql sele^lpe
    'epls aLll ol lno
    ,{poq rno{ }o eupld eql +o luor+ ul eslPi eql3urulo,ua6
    {;1te.rrp pesrel sr pueq aql uaqM lseq paleSrel sr ptollep lplelpl aq1 :Lrolraletl
    'snlzadsn aql sllnl)ar qsluu raqElq v
    'lueu.ra^oul eql +o aseqd X1t:: ;--
    Surpualxa {q uorlouu;o a8uel eLll aseellur uec q8rql alrsoddo aLl} }o ---'-
    ur pupr{ rno{ qlrnn uorltladat aq13urpe15'lueu3^otu eql+o saat8ap C: -;'-
    SINII
    aql Suunp plollep lelelel eql slslsse snleurdseldns aql'lloM aL{1la'^: >=':-
    snrzaderl aql raq8rq pestel sl elpuPq eql,tl 'plollep leralPl aq] uc -l -:-:-
    sdaal lqSlaL,l leplnoqs le asPqo pre,rndn aq1 Surleuruulaf :uollou.l 1c :! -: 3
    snloj f,lu: -? - r
    Anatom
    Machine Lateral Raise
    i

    Range o

    FINISH

    START

    - !r:

    Execution
    pads, and grasp the
    1. Sit on the machine with your elbows against the
    handles.
    2.Raiseyoure|bowstoshou|der|eve|,upperarmspara||e|tothef|oor'
    3. Lower elbows back down to your sides'

    Muscles Involved
    Primary: Lateral deltoid.
    Secondary:Anteriordeltoid,posteriordeltoid'trapezius'supraspinatus'
    6I
    'qnl
    '.rool
    aq1 d
    e lsure;e os.ro1 rno,{ ff91'#
    'premur are; no{ leql os
    pau8rsap erP saurqf,eru auos
    'uorlelosr puu snlo, anordrur
    ol aurl e le ure auo Sursn
    asrfrexa srql urofao uPf no^
    aslPu PralP-l aulqf,Phl uuv-auo
    'Frsse plollep rorrelue aLll se)Pu.l
    sped aql uo pl€Mrol peuorlrsod smoqle rno^ qltm astel eql Suruto,ua6
    'plollep lPrelpl aql qlq seprs eql ol lno ,i;palrp sMoqle lnor{ SutstBU 'plollap
    aql uo snro+ a^rlpler eql se8ueqt Ull eql,ro fiopafe;1 aq13uua1;y :ftopa[er1
    'salpupq s,eurqf,eur aql oluo Surp;oq ]ou pue sped moqla aq1
    Surddrr8 ,{q rarsea epeu arp uorlplor replnoqs ur sa8ueq3 'plollep loualue
    eql lo uorlnquluoJ eql saseartur pup leplnoL.ls eql sel€lol {;;euralxe 1dn prollep loll(
    sru;ed; duF paleurdns ro (ur 3urre1 suled; du8 ;ellnau V 'plollep lpralel eql plolla
    sla8rel pup raplnoqs eql selqor ,{;;euralur (umop suled; dr.r8 paleuord y :du9 ploi
    'la^alreplnoqs e^oqe paslPl elP sMoqle eq+ ]l
    slsrssp snrzaderl aLll pup 'Ue1s aql le qsrssp snleutdseldns eqf 'lueulenoL!
    eql lnoq8norql eruplsrser lu;o]run e aprnord sesrpr eurqlpw :uorlour ;o a8uex
    snf,oj tr!ruolPUV
    Anatomi
    Barhell UPright Row Hand sp
    "| :
    Wide gri
    Upper Pectoralis
    Lateral deltoid

    -j--\t

    ,:^

    Execution
    overhand shoulder-width grip'
    1. Hold a barbell at arms' length using an
    2.PuIlthebarvertica||yupward,raisingtheeIbowstoshoulderheight.
    extended position'
    3. Lower the bar slowly down to the arms'

    Muscles Involved
    Primary: Lateral deltoid, trapezius'
    Secondary:Anteriordeltoid,supraspinatus'infraspinatus'teresminor'
    rz
    )
    'UoJJe rno^ snlo' dlaq ,{euu leql uotlou lPllua^ +q
    3,o eueld e18urs e seprrrord eu\ql€ru t+\LuS e Sursq :r,lol lr{8udn eulqle\At 'du8
    'lueua^our aLll lnoqSnorql eluelstser saprnord eulqlEL!
    alqpl p +o e 3urs61 :rvror lq8r.rdn elqe)
    Mol aql ol peqleilp rpq lqSrprls ^pEals
    ^ellnd
    '>PoM eql re^o se)Pl
    snrzaderl aql 'lenel replnoqs enoqp pesrer arp smoqle aql +l :uorlotu ;o a8ueg
    'plollep rorjeluP eLll r.uor+ eluPlslssP sernDer
    {poq aqi uorl ,{eane lrp premro} e qSno;q1rpq eql Sutste; speleqM
    'plollep lprelpl aq1 sla8rel r{poq aq1 ol esolt llaqrpq aq13urltr1 :r{.ropalerl
    HSINI
    prollap iouetu
    dlrf nnorre;r;
    'snrzaderl aq1sazrseqdua duF raMorJE- :
    'plollep aq11a8re1 sd;aq req aql uo duF reprm e 3ur>1e1 :Fu
    Resistan<
    Bent-Over Dumbbell Raise is low
    maxin
    Lateral deltoid
    Trajecton
    Posterior deltoid
    delto r

    Teres major
    the pc
    lateral

    YOU Ca. C

    ,'CUr f6'g'
    - q UUiJC

    - ^ - ^ :^ - ,

    - : -a-\ :
    :--- t-: :*^ .
    -, :,
    t::
    .: .-=
    -:a- -a:--

    Execution
    1. Holding two dumbbells at arms' length, bend forward at the waist, keeping
    your back straight and head uP.
    2. With palms facing together, raise dumbbells upward to ear level, keeping 5ea te,
    elbows slightlY bent. Du rnl
    3. Lower dumbbells back down to start position'
    Muscles Involved
    Primary: Posterior deltoid.
    Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,
    teres ma1or.

    Anatomic Focus
    at the
    Grip: The way you hold the dumbbells influences the degree of rotation
    (with thumbs
    shoulder loint. uotaing the dumbbells using a neutral grip
    pointing iorward) allows the lateral deltoid to work in the exercise. A
    pronatei grip on the dumbbells (with thumbs pointing inward) targets the
    action
    oosterior deltoid because the shoulder is rotated internally and the
    of the lateral deltoid is reduced.

    22
    EZ
    uotpP e
    aslPr llaqqunp ra^o-luaq palPas aq1 sla8re
    vas
    sqLUnql
    'plollap reer eql 3Ll1}? uollr
    +o uorlelosl
    se^ordr.ur qJlqM'(PIEA ul
    Surlurod sqLunql) sllaqqLUn p
    eql uo du8 paleuord eq1
    alog 'sq8rql aql uo 3ur1sa.r )ourr-u
    lsaqr rno{ qlrm lsre^ aql le
    prpMro+ luaq elrqM Lpueq
    esDraxe ue +o pue aLll uo lrs
    asleu llaqqunc
    Ia^O-luag palPas Surdael
    'urnluatrjo LL
    Surdaa>1 '1sr
    r.llrM prpMon sllaqqLUnp aq_
    aslEl llaqqlunp pauoddns-pPaH SurSurans sluana;d pue aurcs
    oql ur lueue^our sllulser pee-
    rno{ Surpoddn5 '(roo11 eql c-
    lellPrPd lsorulP aq o+ osrol.rnc '
    ro; lq8raq alerrdordde uP +E -=;
    eq plnoqs qllqM) lser)lPq :--
    do1 eql seqlnol peaq .-: '
    lo
    lrlun lsrpM eql lP prPMro+ p-;:
    'Lllueq aql LlllM ourl ur :-:
    pulqaq puPls 'qlueq as l.;'=
    eurllur uP +o pua +soure00' .--
    uo papoddns ppeqatol -- -
    qlrM esDrexe srql op u:: -:. r\
    aslPu llaqq|'uno pauoddnS-p?aH
    \Y
    \\
    \.--:,-.-
    HSINIJ
    'lueue^our eql ol selnquluol prollep lE,:_:
    aq1 'lq8udn lsaqr rno{ qlrm paurpur sr osrol rno,{ rr1 'plollap rorra}soc ;--
    uo pare;d sr srseqduue iool+ aql o1 1a;;ered pup lpl+ osrol.rnor{ VllM p,c-::
    eql uo snlo+ e^rlpler aql sa8uuqr Ull aql,ro fuopaferl aq1 3uue11y :Lrop; ;._
    'pesrei eJP slleqqLunp alll sp Lun * 'r ^
    p o1 sasperrur {;lunper3 pup lueura^oL.u aql,ro Suruur8aq eq} +E .i3',' ::
    elup+srsor eq+'slleqqLunp eql uo {lrner8 to }re#e aql }o esnpleB :o)u?is i;3
    Range
    Bent-Over Cable Raise
    <

    al c c

    lowe
    WOrr

    Resistar
    the r

    Grip: Tr
    i,
    ^r

    Execution
    1. Crab the handles attached to two low pulleys (left-side handle in right
    for-
    hand, right-side handle in left hand), stand in the middle, then bend
    ward at the waist with back straight and parallel to the floor.
    2. Raise your hands upward in an arcto shoulder level, such thatthe cables
    cross over.
    3. Lowerthe handles back down to the start position, your right hand directly
    in front of the left ankle and your left hand in front of the right ankle'

    Muscles lnvolved
    Primary: Posterior deltoid'
    teres minor,
    secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus,
    teres major.

    Anatomic Focus
    directly out
    Trajectory: To target the posterior deltoid, your arms should move
    in front of your head,
    to the sides. liyour hands are raised in a forward arc
    the trapezius and lateral deltoid contribute to the exercise.
    Body position: lsolation of the posterior deltoid is better with
    your torso
    paiallel to the floor, not inclined with your chest and head uppermost'

    24
    9Z
    'ISOLUJ
    oslo+.
    'pPeq lno^
    lno
    ^lpelp
    lourul sa
    'al)uP
    f {;parrp pue
    selqPr 3ql
    -ro+ pueq
    lq8u ur
    qSlW aql uo pueq eej+ rno{ Surlsal {q osrol rnor{ azr;lqe-3
    'plollep roualsod aql lo+ llom eloul SurlelauaS {qalaql 'uoiloq aq} -:
    qrlails taSuo; e 1e3 pue taqSrq pueq tno,{ estpJ ol a;qrssod 1r salpur uols.i;'
    'suotltsod qsrug lo UPls aql Surpnfpe Iq uorlou Jo eB-=-'
    lpralplrun stqf
    aql ralle o1 no{ Surano;;e 'eLutl e le ule auo Sutsn aslflaxe slql op uel '- '
    aslPu alqPS ra^o-luag urv-auo
    f
    *rffi
    .r
    'd tr8 :
    uorlrsod pueq ur sa8ueqt e1eL! ol no,{ nnol;elou saop elpuPt{ a;qec eq1 :d ";
    'uorlotu aql lnoq8norql eluelstser ulo+lun e spro#P {a11nd alqel :--
    \
    'Ull aL.ll Suunp seuen etuelstsa; aql elaqM'seslul lleqqunp a)llun :3)uPls s;3
    'reprPL.{ >,: '.'
    plollap roualsod aql a)Ptu qllerls raqun+ pue af,uelslp peppe eLl-[ pe;; "' -
    arp salpupq aql sP (selqe) aq1 Surssolrun) la^o ssoll o1 peMo : .- :
    p a?uet eqt :uollotrl1o eFue5
    spupLl eq+ +r pasperlur srUe+s aql lP uotlou:
    Reverse Cable Crossover Muscles lr
    Primary: Pc

    Secondary:
    START
    Ieres mz

    Anatomic
    Trajectory:
    back (ar
    raised tf
    and late
    Body positi
    Scapula bone Lateral deltoid not lean
    Range: Crc
    .,;-':?F,*,"*" starl pot
    makir.g
    Humerus bone
    Teres minor Posterior deltoid
    Inf raspinatus

    Rhomboid

    Deeper muscles Superficial muscles

    Execution
    1. Using a thumbs-up grip, grab the handles attached to two high pulleys
    (left-"side handle in tg}tt h1nd, right-side handle in left hand), stand upright
    and centrally with pr-il.yt in fronl of you. (Note: during cable crossovers for
    chest, the pulleYs are behind You.)
    2. pull your hands backward (and slightly down) in an arc, arms nearly parallel
    to the floor until your hands are in line with your shoulders (forming a T).
    3. Return ihe handles back to the start position where your right hand is
    directly in front of the left shoulder and your left hand in front of the right
    shoulder.

    26
    LZ

    lqSu eql Jto:


    st puPq
    '(1e SurLut<
    ;a;Jeled {peau

    JO' SJeAOSsO,ll
    lq8udn puels
    s{aJ;nd ql

    'plollep aql Surltonn uo snf,o+ uBr no{ os ,)fpq remol tnoX _:


    rersea sr uorlpupn srql'peeq tno{ ueqllaqFrq 1snIto;ana; s{a1;nd eq} qr ',,
    'uorlsnrlsqo lnoqltm astf,lexe aq1 utopad ol sturp eqt ollp o1 q8no_;
    q8rq pauorlrsod aq lsnru no{ 1nq '1euor1do stltlano pup}s ^lo qluaq eg} _:
    1rs no{ laqleqM 'sr{aJ;nd alqpl oM} uaemlaq {;let1uac pauorlrsod sr qlLr;:
    sal
    aq1 'qrueq laqceald e;o ped aql pure8e Feqt eql qltm lo qlueq estrlax;
    aurlJur ue lo +sar)rpq eqi uo papoddns Feql eql ql!/v\ reqlta (Surpue-.
    lo palees) estf,laxe slql op upf no1 :Janossotf, elqul eslanar papodd-5

    raplpq llo^ prollep loualsod aq1 3ur>1e-


    {qaraql'qf,lalls ellsnui pup uotlou,ro a8ue.r aql seseertur uotlrsod pets
    aqlle (selqpl aq1 Surssoj]un) leqloue auo lsno spupq lno,{ Sutssol3 :a3ue1
    HSfNfr
    e
    ')teq lo plemJo+ Jp+ ool Suruea; 1o-
    'lq8udn os.rol rno{ qlrnn pala8rpl lseq st ptollep toualsod eqf :uotltsod Xpcg
    'lueuanou aql ol uotlnquluoc ta88rq p elpu plollap lplelpl plr:
    snrzade;1 aql 'le^el raplnoqs a^oqp lurod e ol f,lp laq8rq e q8nolql paslp,
    arp spupq aql,l rool] eql o+ ;a;Jeled lsouile ({pq8rls prpmumop pup) )lpc
    ,{pcarrp a^ou plnoqs sullp rno{ 'prolJap toualsod aq11e8re1 o1 :&opafe.r_

    snroJ ttutolPuv
    roleuu sarai
    '.rourtu selel 'sn+purdselrtur 'sptoquoql 'snrzadetl 'plollep lelelpl :Lrepuora5
    'plollep lotJalsod :Aeuu6

    Pe,\lo^ul selssnyf
    Anatom ic
    Mactrine Rear Deltoid FIY
    Resistance
    uniforr
    ls '* 'ej,_ offers s

    to help
    Trapezius
    Grip: Mos
    il fly mac
    Posterior deltoid
    choice
    horizo'
    vct t La
    hanc e:
    ^1,^-^.
    U U-:
    START
    Rhomboid
    jon: -
    s^-^ -.
    a u -:
    j.a
    '-\ Y -'
    Inf raspinatus 3es: -
    f, o s:3'

    1t.... t

    Execution
    1. Sit facing the rear deltoid machine with your chest against the
    backrest'
    outstretched at shoulder
    and graip the handles directly in front with arms
    level.
    2. pull the handles back in an arc as far as possible, keeping your elbows high
    and arms Parallel to the floor'
    3. Return the handles to the start position directly in front.
    Muscles Involved
    Primary: Posterior deltoid.
    teres minor,
    Secondary: Trapezrus, rhomboids, lateral deltoid, infraspinatus,
    teres major.
    6Z
    'prql auo sE qlnur sP uolloL! ]o eSupr e^llle#a eL{l saspellul puP
    e sepr^ord lueullsn[pP srqf ]eplnoqs etlsoddo
    plollep eql ]o qrlarls lelearS^q
    aLll puo^aq lutod lle$ luPlslp arou e uol+ aslllexe eql ulSaq ol no^
    alqpua ujrp lsoullalno aql Sutsn astttaxe aql Sutuuro;lad pue lser)req eql loutuu sat
    'autqleu eql uo uotltsod
    lsure8e raplnoqs rauutino{ qlrM uo-epts 3ulpr5
    Surleas rno{ Sur8uBqr {q uorsten u.llP-euo aql Surrnp uolloul 1o a8uel aq1
    ,{1rporu oslp up] no1 'uotlplost pro]lep lotlalsod spre {qaleql qllL{M 'sa;lsnu
    rollprler re;nders eql puu snlzedetl aql LUol+ uollnqlrluol enllPlal aql
    selnper e[!ll p ]p trrp euo q]rm esttlexe srql Sutr-uto+led ruol]EUPA tuJP-euC)
    q8rq smoqla I
    '(uotpes uotlPuPn eas) eull P lP Llllp euo replnoqs lP
    qlrm esnlexa aql Surur.royad {q uotloLtl ,to a8uet eql eseallul upl no1 :a8uuX 'lsej)lPq
    'esDrexe
    aql Suunp )rom eql;o uorpod telealS e suuto;lad sntzaderl eql uaql 'Mol
    ool lpas aql qllm'Ja^elleplnoqs a^oqe padset8 eru salpueq aql +l loolj eql
    o1 ;a;;ered {;q8nor suutelno{ qltM'le^ellaplnoqs Moleq pnIro 1e padserS
    arP selpuPq eql ueLlM lseq pe>poM sl plollep lollelsoo eql
    'sallsnLu eql
    uo snlo+ a^rlpler aq1 sa8ueqr Ull aql;o fuo1lafer1 aq1 8uua1;y :Lropalell
    'pelElor Alleurelxe
    dp$ paleuor4 sr raplnoqs eql asnPleq
    aledrcryud 01 prollep lerelel
    eql sMoll? salpuPq lelrlla^
    eql Sursn (dn squunql)
    du8 ;erlnau V'pelelor
    i 1
    \
    {;;euralut st leplnoqs eLl}
    esnpleq plollep toualsod
    aq13ur1e;osr ]o poqlaul lseq snleurdserlul .
    aql sr (unnop sr-u;ed1 dr.r3
    paleuord B gllrvt selpueq
    leluozuoq eq1 3urs61 lutof o,oorou, I (i
    raplnoqs eql le uollPlor +o
    aar8ap alll slreJJP salpuPq
    eql ploLl no{ mog 'lelrf a^
    Jrpd reqlo eql puP lPluozlroq e
    red auo :salpueq +o elroql
    prollop roue
    u aprnord sautqreLl {;,
    plo]lep JPer urepoL! lsoyy :du3
    'plollep lollalsoo eLll alPlosl oleq o-
    uorloL,u ;o eBuer pue 'rtolre[el1 'duF ol slueullsnfpe lertuqral lelanes sra+c
    oslp aurqlelu sltll- 'uotloltl 4o a8uet eql lnoq8noiql aluulslsel rrllo+lL-
    e saprnord aurqteu {11 ptollap leer al{l'sestrlaxe alqel e>lll :aluelsls3:
    snSoJ f,lLUolE - ;
    External Rotation Anatomic For
    Trajectory: Dur
    joint from tf
    Your hand r
    Spine of scapula bone The upper a
    I
    Infraspinatus
    I Range: Your ha
    Teres minor hand of a cl
    I
    Humerus bone Resistance: Yot
    upright, bec

    t
    -eacrossaflat
    : 5ow in contac
    FINISH
    :ren lower the c

    ,:rr forearm is

    START

    Execution
    4
    grasp
    1. Stand sideways alongside a cable pulley adjusted to waist height, and
    the handle with your outside hand, thumb pointing up'
    2. With your elbow held firmly against your waist, move the handle in an out-
    ward arc away from your body, keeping your forearm parallel to the floor' r,,,::::'aJ vana
    3. Slowly return the handle to the start position in front of your navel. * - .:- - JL,E|I
    -- -^r^ll
    " - - - -:
    Muscles Involved
    .
    :- a

    Primary: Infraspinatus, teres minor.


    Secondary: Rear deltoid'
    I€
    'pupq raddn lno^ ur llaqqunp e Sulp;oq a;tqrt
    qlueq asrf,Jexa +Pl,|' E uo u/vlop-epls all :uollsloJ lPuja$a llaqqurnp 8u;I1 'laAP
    :uo!lP!Ie^ lPuoll!pPv
    lool,t eq] o
    -lno uP ul ei
    dset8 pue '1q
    "*c€{
    roop aql o1 ;a1;ered st tu;ealoy lnoA
    lqun +splvl.rnor{ ptervrol ue p)ew)o} e ur u/vlop llaqqrrlnp aLll
    laMol ueql
    p.rervrdn,{;;e1yan w)edo}.rno{ qllivr u6ag 'qruaq aql q+!M ltrPluot ul Moqla
    .rno{ Surdaa>l 'lleq raddn lnol uo 8u4sal qluaq asolaxa lep P ssolle ell
    uollPlou lEuralE l|aqqunc
    'rlrc )ole+u aql ro,t af,ueplsar aprno.rd lou saop fi1ne6 esneleq 'lq8udn
    Sulpuels altq/n llaqqLunp P qll6 asll;axa slq+ ulo;.rad louuer no1 :eluglslsa;
    'lf,olf,,o e pue O L uaam+aq tulnou >lloll P lo pueq
    aql a>lll 'saar8ap 65 ,(;alerulxoldde +o ue ue q8nolql senou pueq lno^ :a8uug
    'apts.rnor{ purc8e 1q8n sl Moqla.rnor{ pue 'lPlrye^ sl I'ule laddn aql
    rool, aql o1 ;a;1eted w)ee,ot aql qll^^ ue le+uozuoqu ul sanou puEq rno^.
    'routql salel aql pue snleurdspllul aql+o uolpe paulquol eql uol+ lulol
    Japlnoqs aql lE slnff,o uollplol lpujalxa 'luauanou srq13uun6 :Aropeie"-
    sntrol J!rlolE - ;
    lnternatr Rstatlom Anatom i<

    Trajectorl
    i nte rr,
    horizc
    va1a.
    >IUC L'

    Range: vi
    '.l^.l\'.

    Resistanc
    _3":-

    START

    Execution
    1. Stand sideways alongside a cable pulley adjusted to waist height, and grasp
    the handle with your inside hand, thumb pointing up.
    2. With your elbow held firm against your waist, pull the handle inward
    across the front of your body, keeping your forearm parallel to the floor'
    3. Slowly return the handle back to the start position.

    Muscles !nvolved
    Primary: Subscapularis.
    Secondary: Pectoratis maior.
    €€
    rool+ eql
    pJPMUT
    dselS pue '1q
    =
    frP prEMlo+ P ul lleqqunp aql eslPr ueql puB 'lool+ eL{l ol lellelPo }soL-
    'aprs aql ol lno LurPero} lno,{ qlrnn urSag
    'qcuaq eql qllM lfPluol ui MC: '
    -
    rno{ qlt^ )rpq laddn rno{ uo Surlsar 'qluaq aslllexa lPl+ P ssorlE =
    uollelou leulalul llaqqunc
    .#n] lolPlol eql lo+ e]UPls|sel ep|^ojd }oU seop {1rnel3 esne]eq ,11]31,:.
    Surtouep eltqm llaqqLunp P qllM aslf,raxa srql ruloyad louuul l1o{:e)uPls
    sil
    ')loll,o '
    e Pue 0L uaeMleq 3u : .-
    >lrop p spuPq aql e>lll 'rre aar8ap-g5 e q8norql se^oLu pueq rno1 i?::-r '
    +o
    'r{poq rnor{ rc =
    aql lsure8e lr{311 plaq ere ulle raddn puP Moqle eqf lool} eq} ol t} =-':- -
    sutpual uleaio, aql pup'osJol tnor{ rro luor} aql ssolfP ljE lPlt.- " - -
    e qFnorql senoul puPq lnoA '1urof raplnoqs eql ]e uo!]P]or : -'= - '
    sasnpl s,plnoplsqnr bq1lo uotll'e eql'lueula^oul stql Suun6
    :,!c-:; ; -
    snroJ llu
    lncline Side Raise Muscles I

    Primary: 5

    Secondary

    Anatomic
    Range: T-
    du rin:

    o-:'e
    Trajectory

    vrrP. - ,

    Execution
    1. Lie sideways on a bench with your torso incline d at 45 degrees supported
    by your underside arm.
    2. With an overhand grip, raise the dumbbell upward to head height, keeping
    the elbow stiff
    3. Lower the weight back down to waist level'

    34
    9€
    'Vl e8ed uo paqulsep Surdaal ,1qF
    sr aspJaxa srql :eslPl
    lurelel lleqqurnc pauoddns
    :uollE!rE^ lPuo!l!PPV
    'la^al lsaqr seqlP:,
    puPq rno^ ueqM esPr:
    prPMdn aql elPutu,;-
    'elf,snur JJnr rolPlor a--
    uo snfo] 01 'lueule/: -
    eql ]o sesrSep 09 :=- -
    eql Suunp e^rllP s :,:
    asrPr r.urP eql s3r: - -
    snlputdsPrdns eu_ :
    a8pd uo peo,::;:
    Sl eslflex;: --
    aslPu lPralE l alqPf
    'lseq s>lloM (uMop tulPd) drtS paleuolc ; : -:
    'sdlq eL.ll
    ]o luorJt u *:"-
    pesrPr sl lleqqLunp aql ueqM palPlosllseq sl snlPuldsPJdns eq-L :,to-; :--
    'snlpurdsprdns eql uo Uo#e Sursnro; 'eslel peLr :- = --
    aseqd r{;.rea aql Sur.rnp lsaq8rq eq ol aluplstse; sesnPf uotltsod peur!t- =--
    ur lleqqLunp eL{luo fi1ner9'uorllnpqP;o saaltap 0z ol EL lsr!+ 3u::-.-.
    al)snur fuBuuud eLll sp 3ur1re'est€l tule aLll selprlrut snleutdserc-: ;-_ ;i "-,
    snroj l
    'p\o\\ep ro\]e\ue' p\o\\a?
    L€
    'uolllsod leplnol{s eql
    +oasnE]eqq]nusP}]Pl}uo]o}e|qPJouelP}nqa^|}]P|||lsalPe|]SnLu
    'uollol'u alPell ol aSPluP^pP lellueqleL'Ll
    lsaql eqt +o sreq4 reqio
    lal+aq p a^pq allsnLU lsaLll eql +o sreq4 ulPuel 'seSueql lulofreplnoqs
    eql +o uorllsoo eq+ sv'pa^ou sr LurP eql qllqM LlSnorql alSuP aql uo
    Surpuadap ,(reMol pu"e 'elpptLU leddn) suol+los aalL{} Surneq se pa1a
    -ptsuot eq ll 1il.lolPuP oMl {;uo seq ellsnu
    ^pLU ^llEuotlrun+'suotst^tp
    eq1 q8noql ua^l '3nq reeq P ro dn-Llsnd :
    "'dtP1saq1 s'e Lllns slueu;anoL! Suunp lseql eql ssoll:
    Zg"' pup p;pmrolw)e eql Surnouu snql'LUle e'-
    i 09 """"ra^ossorlalqPf
    gS " " fp llaqqunp aurPa6 selPlor,{l1eula1ur pue'sexel+'s}lnppe rol: *
    'ssaroaulpao srlpro]led '1ulof rap;noqs eqi 1e ere;d sa>:-
    99 "'
    lsaqS ra&o'l JUaUJaAOUI'sllPlluol allsnLU sllPlo+lao ; -. -
    t79"' "{Pautq:e61 ueqM 'pPaq reMol eq] qlPeueq saql:--.
    'r{pl1aqqun6 peaq raddn aq] tetll os slslm+ uopual = - -
    29"' 'spesut ellsnul eql sV 'uule raddn a--
    09 " ' ssald puaq llaqqun0
    euoq snreLUnq eql o+ saqlPil"e lPL.lJ uo: -.'
    8t/ " " 'ssard puaq llaqP8
    a;3urs p olut a8rauu pue llPM lsaql eql ss- . . '
    3saq3 alpplhl
    prpMlno ssed speaq oM] aqf '(auoqls:. -
    gtt ' '" 'riP a1qn,iallnd-mo1
    LUnurels aq+ LUol+ sasllP p"eeq lPulels "=
    V, ' '" 'fig llaqqunP aurpul eql puP '(euoqrPllol) alll^Pll eL- .'
    ztt ' ' 'ssald llaqqunp aulpul
    sasup peeq rplnrtne;c raddn eqI st:=.
    0, "'''ssald llaqlPq aulpul
    'suotlles llulolPuP oMl sPq leql elrs- '-
    lsaqS ,laddgtr
    padeqs-ue+ e st ro[eut sllero]lac ;-
    -{2,o
    *;, 1f
    BODYBUILDINC ANATOMY

    anterior' This Chest Anaton


    The side wall of the chest is formed by the serratus
    passes forward around
    muscle arises from the scapula behind, and it
    edge of
    the chest wall to attach to the upper eight ribs' The serrated
    of the pectoralis
    this muscle emerges from beneath the outer margin
    scapula forward,
    muscle. The serratus anterior pulls (protracts) the
    is active during
    stabilizing it against the rib cage. The serratus anterior
    most chest exercises and wolks especially hard during
    the lockout
    press. The pectoralis minor muscle lies
    ff..,ur. of a push-up or bench minor
    t.ep ben.ul' L. pectoralis major and is not visible' lt has only a
    function and does not contribute to the size of the chest.

    Anatomy of the Pectoralis Maior


    Manubrium

    Clavicular origin of Pectoralis

    H umerus bone ---r--_l::;

    Upper pectoralis major

    I nsertion of pectoralis

    Sternal part o{
    pectoralis major

    Sternal origin
    of pectoralis

    .,/
    Costal cartilage
    Xiphoid process
    6€
    Joull.u e r{;uc
    sarl elfsnuJ
    lno>pol eLll
    Suunp anr
    rouil.! srleroic€c
    'prP/vlJO] Pll
    srleropad e
    1o e8pa pa1
    punoJ-e p)e
    sapsnq daa6 'firuoteuy Isedr; srql louel
    I
    lncline Barbell Press Anatom i<

    Trajectory
    up an(
    nerfn r
    FINISH incline
    more s

    Upper pectoralis malor


    (clavicular head)

    Incre

    H2nd cnz
    Lower
    pectoralis major -JJ=

    4g*F :34 o'


    :'3,:

    Execution
    i:'- lsc
    '5- nf
    -'
    1. While seated on an incline bench, take a shoulder-width overhand grip on a:-:
    the bar. llrl-
    2. Lower the weight slowly until the bar touches your upper chest.
    3. Push the bar straight up until your elbows lock out.
    Muscles Involved
    Primary: Upper pectoralis major.
    Secondary: Anterior deltoid, triceps.

    40
    T'?
    '(pleruo,t sruled; du8 peleuord e ueql
    jeileq s;erolcad aql sazrseqdura (taq1a3o13ulre,t suuled 'dn sqrunql; duF
    'ssald
    lprlneu y 'sduF Jo eroql P re#o seutqluu {ue61 ;1aq;eq prepue}s
    eql upql fia1es pue ,{1r1rqe1s lenaq saptnold srql :ssald au!llu! eulqf,?W
    'I
    +
    'eluelsrsse sdarul sef,npej pue sleroped aq1 uo uolsuel sdael lno>pol
    eroleq 1snIssard eql Sutleututtal dal laUoLls V'pelaMol sl lleqreq eql se uo du8 pue
    eprM lno smoqle rno{ ete;; '1loM lelolrad ezlurlxeLu 01 :uolloul ;o a8uug
    ',funlur
    +o >lsu eql
    seop os'saspellutSurleds pueq aql sP lnq luotlnqtlluor sdart:1ezlullulul
    pup 'altsnul eq+ +o uotpod lelno aql3ur1a8le1 'qllells releat8 e aprnord
    .sdarrrl eql ulol]
    sdufi tapl14 Uo#a erour seltnber pup lseql aql +o uoluoo
    'ellsnu 1e.ro1rad raddn
    lerluel reuut aql saztseqdua SurcBds pueq A orleN
    seerp ll? sla8rel laptM {11i13r1s io duF qlpl^ raplnoqs V :Sulluds pueg
    .rU* ,o
    'apsnu leropad aq1 dn raq6;q ol sn)ol s$!qs aulpu! pasParf,ul
    'plollep lollalue aql ol snso+ aql qlllMs erou
    ;o sear8ep 09 +o seurllurradaal5 lool+ eql ol sear8ap Et ol O€ le paulllu
    st lsel>ltpq aql uaqM palaSlellsaq st ;etolrad raddn aqf
    'ellsnLu lelollec
    aql dn raq8rq {;anrssalSord ntrqs snlo, eql'saseelrut aulllul aq1 pue dr^
    pastpr st lser1tpq eql sv .,fiolraferl sauturelep autllut ;o a;8ue aq1 :r{ropa[e.-
    snf,oJ )ll,!lolE - ;
    lncline Dumbbell Press Anatomi<

    Anterior deltoid

    I
    START
    Triceps

    Upper pectoralis major


    (clavicular head)

    Pectoralis major, sternal Part

    Execution
    1. While seated on an incline bench, start with the dumbbells at chest level,
    palms facing forward.
    2. Press dumbbells vertically upward until elbows lock out
    3. Lower dumbbells back down to your upper chest.
    Muscles Involved
    Primary: Upper pectoralis major.
    Secondary: Anterior deltoid, triceps.
    t+7
    'le^al +seql l
    'lno)rol 1e (duF lPrlnau) laq1a3o1 arel surled rno{ os ssard
    pue '(pleMloi suu1ed;. du8 paleuord e qltnn
    aq1 Suunp slleqqLunp aqt alelol
    -"tlltq;;ti]
    .irigrrproq ,{q aq1 ur8ag :ssard llaqqunP d1r8-a;qertel
    "'"tta
    I teri
    'le^al lseql qreel sllaqqLunp eql uaqM luelsep
    eqleleululelolla}essrlrifun[urlap|noqsesnpfuPfle}oo}sllaqqlUnp roleLl
    aq1 Sutrannol 'seqllells alfsnul lseql
    aql aloul aql 'puelsep slleqqulnp
    eL.ll ral ol aql
    'slerollad aq1 uo uolsual sdaal lnollol eroJaq lsn[sseld
    aq1 Surleutullal dal iapol'ls
    V 'dot aql le laq1a3o1 IEV
    sllaqqLunp aql qlnol puE
    ' palannol ajP sllaqqlLr
    np
    eLll sE eplM lno sMoqla
    rnor{ alel;'lloM lPlolloc
    ezrultxPtu of :uollout ;o atu:1
    uollrsc:
    lno)rol eql lP uolllP]luc-
    raileq e salelaua8 (laqleF:-
    Surru; suuled; duF ;er1na-
    V 'uolllsod liPls eqi c-
    pelamol sr lq8lam aql s:
    qrlalts lalealS P sPro-:
    (PlPMro+ Sutre; slll': :
    du8 Paleuord e '-
    sllaqqLunP aq1 3u rds:- -
    'uotltsod PUeq sll:-'
    uollEluello lleqqLUr: : " -
    'plollep lollaluP eql 01 snlo+ eql qlllMS 3": --
    ol saarSap Et o+ 0t lP p3- - -
    ro saarSap 0g +o saurpurladael5 lool+ aql
    sr lser>llpq elll uaql'pap8rellseq
    sl ;elolrad raddn eqI'ellsnu'l lP':--' -
    'tqi;. aq} c-:- -
    rJqaiq {lantssarSotd s111qs snro} eq}'ses'ea]r11 :tll:l :
    pastP] sl
    aulllul'to a13ue aql :fuc-:; -
    +serlleq aql sv',{lopaterl '"u'l.'in1tp
    sntrol flu:"; - "
    Anatomic I

    trncline Dumbhell FIY Tr: ierio rv:


    -: 1':'
    ::::l"i

    FINISH

    qf?

    ln

    Sternal
    pectoralis {,rtn'
    major

    : -:
    Q:rsp
    ,1.'a

    Anterior deltoid ..
    Upper Pectoralis malor
    (clavicular head)

    Execution
    1.Whi|eseatedonaninc|inebench,beginwithdumbbe|lsdirect|yabove
    your chest, Palms facing together'
    2.Lowerthedumbbe||soutward,bendingelbowsslightlyasweightdescends
    to chest level'
    3. Raise dumbbells back up and together'
    Muscles lnvolved
    Primary: UPPer Pectoralis major'
    Secondary: Anterior deltoid'
    9ll
    :
    .,,4,^,
    JtdJ>dP +latdr
    'slprotled raddn eql +a8iP1 llrM la^el e^a lp selpupLl eql c-: :
    v/\wY r,.^^
    ^^^^-s /\l+Jt
    lpes aql qllm (tg aFBd uo peqursep) ,{;l aurqrer-u aql Sururopa6 :A;1 3Lr -rrr,
    Y,W
    :.;
    lseqr qlPer slleqqLunp eql ueq^ luelsep eql eleuruiel ol ra+Ps s,: -- : pro]lep rorr
    raplnoqs eql puP ellsnu aql ol ,finfur asnBr uP] qllerls qlnur oo1 L::=.*"
    lerollad aql ralea.r8 eql 'pualsep slleqqlunp eql remol aql :uorlour ]o 3:<-:'3
    'uollpup^ p sp pesn eq oslE uer (prpMrol Surre; suled; du3 paluuo)c.- '--:.
    '(raq1a3o13urre; suu;ed; du3;erlnau p gllnn pleq erp sllaqqLunp eq- -:-
    lseq s>pon asoraxa {l+ aqf 'uorlrsod puprl spe#u uorlplueuo lleqqL-: i---
    'a1rsntu leropad aq1 dn;aq6;q ol smof sglqs aulpu! paspa.Dul
    rooll eql o1 saar8ap gV ol OE lP p3- :,
    sr$ar)lpq eql uaqm pala8rel lseq sr ;erolred raddn eqf 'allsnLu lp.rc-:=:
    aql dn raqBrq {;anrssarSord sgrqs snro} eql'sesperf,ut aurllur eql p-: :-
    pasrer sr lsai)lPq aql sv 'rfio1:aferl seuruialep eurl]ur ,to a;3ue aq1 :{.ropa'z-_
    SntrOJ f,lLl CIE - r
    i
    I
    I
    Low-PulleY €able FIY

    FINISH PerJorm tl^


    Upper Pectoralis major renfr.aIv hr
    (clavicular head)
    rc Ine dur

    Anterior deltoid

    Execution
    1.Ineachhand,graspaD.handleattachedtothelowpulleys,andstand
    u Pright.
    head height
    2. Raise your hands up in aforward arc until the handles meetat
    3. t<eeptng your elbovtts stiff, lower the handles back to the start positbn.
    Muscles Involved
    Primary: Upper pectoralis major.
    Secondary: Anterior deltoid.

    Anatomic Focus
    Traiectory: standing forward so that the pulleys are slightly behind you
    affords a better trajectory to target the pectoral muscles'

    il
    LV
    no^ pu
    'uotltsod
    lqSteq pPoq t
    puPls puP
    \1
    \ \\
    \
    'i.-'
    ,tl.,
    \
    '(ratlrPe peqlllsap) ,{11 llaqqunp oL, - -
    eql +o lPrjl ol enbluqlal lPlll.!ls Sursn 'sr{a;;nd ,rno; aq1 ueeMlaq ,i11er;-=-
    ro[eu
    peuorlrsod qrueq asllrexa aullful uP uo 3ur{1 a;lqnn aslflexe slql [rjjof ;:
    {U alqel aulpul
    a.-: :'
    tsarbell Bench Fress

    + FrNrsH

    - a^^,,
    -"-1. CL LLr y
    .:::
    ;:-Se of n

    -::: !-:--

    Execution
    overhand grip on the bar'
    1. while lying on aflat bench, take ashoulder-width
    chest'
    2. Lower the weight slowly down to touch the middle
    3. Push the bar straight up until your elbows lock out'
    Muscles lrlvolved
    Primary: Pectoralis ma1or'
    Secondary: Anterior deltoid, triceps'

    Anatomic Focus
    your shoulders and buttocks in
    Body position: Your torso should lie flat with
    on !!.. floor for stability' lf
    contact with the bench. Plant your feet firmly
    bench)' the focus
    your lower back is arched (oryour buttocks iise offthe
    feet.off the floor by bending
    shifts to the rowei pectorals. Raising your
    and balance are
    your Knees may help target the mid-dle chest, but
    stability
    with the floor'
    ion,.,prorired ritren'youifeet are not in contact
    Handspacing:Theidea|handspacingisshou|derwidthors|ightlywider.A
    the
    and also targets
    narrow (close) grip emphasizes the"inner pectorals
    triceps. widei frips target the outer section
    of the muscle and minimize
    tricePs contribution '
    6'
    eztuJtutt!
    rrLl+ ^"^4.
    ^,,. >+do.r
    y raprm {11
    'sdarul eql s>UoM PUE slad lauu!
    ')
    'UPde
    aql sla8tel dtr8 mor;Bu aql erP eluPlPq
    (LUr 9t) saqlul 9 {;aleurxordde
    Surpuaq
    pareds sPueq qllM esllr_axa eql
    snlo+ elll '(
    Luropad :sserd qsueq du8-aso13 '{1r1rqe1s
    11
    :uollPue^ lPuo!llpPV ur s)lo]}nq
    '(preMro+ suuled;
    dr.r8 paleuold e ueql lepaq slelollad
    aL.ll selelosl (raq1a3o1 Surre,t suu;ed
    'dn squunql) duF ;erlnau Y sdlr8 1o
    elloql e )aJ+o saulqlPul AUPW 'SSelo
    pue
    lleqrpq piPpuels eql uPql {1a;es
    {1r1tqe1s leuaq aPlnold seulqlPW
    ssard lsaqf aulqrPw req eLll uo dui
    'sdellll
    aql of snlo, aql saqlll^ s req aql uo du8 (paleurdns; pueqrepun uy :drr9
    'eluPlslss€
    sdalul}olunoulPeqlse]npelpUPs|Plo}]edaqluoUo|sualsdaal
    :uo|lolu ;o a8uel
    lno)ro| ejo}eq lsnf ssald aq1 SulleulLula1 dat leuoL]S V
    'uollPlosl lelolcad
    '1eale alddru;
    ezrurxeLu o1 para^ ol sl lPq eql se lno sMoqle rno{ are;1
    ]saqr alpprtu eql LUor+ ,r*op pue dn {;;elrpan
    e^ou plnoLls leq aqf :rfiopa[e'-
    dgr6 ap;611 dlrb mouep
    l'.:',
    Anatomic
    Dumbbell Bench Press
    Grip: Dumt
    FINISH palms fa
    ,i',,i|-'. is lowert
    i: :t;j :
    together
    i' ii::j
    "t

    g'
    : ,', i

    t^ Pectoralis major (middle section)


    i7

    Anterior deltoid TricePs

    Execution
    at chest level, palms
    1. while lying on a flat bench, start with the dumbbells
    facing forward'
    2. Press dumbbells vertically upward until elbows lock out'
    3. Lower dumbbells back down to middle chest'

    Muscles lnvolved
    Primary: Pectoralis major'
    Secondary: Anterior deltoid, triceps'
    t9
    'lno)lol le (du8 lPllneu) raq1a3o1 are,r su'r1ed
    se sllaqqurnp aq} elelor :pep eql }e (premro'r
    su;ed)
    leql os ssald no{
    '-J'ug dllt-alqu;le1
    paleuotd e qllnt slleqqLunp aql ploH :ssald lleqqunp
    ,;ffi
    sLu\Pd '\e^e\
    e qr alp u, Lu,, ar ol,, ales,, r, ]:il"1t'1?#513$i ::i :i$,l,X1l'.11-
    Sur.rannol 'seqllells eltsnur ^l;?;llseql aLl+ erorl-i aql 'pualsep slleqquJnp aql
    lamol eql .eluplsrsse sdarul selnpal pup slploped aq1 uo uorsual sdael
    lno)rol aroJteq pnlssard aql Surleurural del lauoqs V :uollotu ;o a8ueg
    'lno>pol 1e taq1a8o1 slleqqLunp aql qlnol
    pup luelsep Suunp aptm lno smoqla rno{ ate;; ',uorlelosr ;erolcad ezrullxut!
    oI '1eare agddru) lseql elpplLu aLll tuol+ uMop pue dn {;lelrpen anoru
    plnoqs slleqqLrrnp aqt puP'qlueq aql uo lel+ ell plnoqs oslolrnoA:rfio1ra[el1
    1nolpol 1e d;r6 lPr1naN
    (uorpes alppluJ)
    rau-;:: -
    'uorltsod lno>pol aqt ul uolllPlluos lauaq e snnol;e,(drr8 lellnau;
    suiiel supd' qlinn sllaqqLunp aq1 3u1p1o11' uorllsod.peI
    l'"' -' :
    :11 :1 l^t] = s*
    I rjd* saprnold ldu8 paluuord; prenuo,r Surl:- ' HSI
    qlrm slleqqLunp eq13urp1o11 'uorlrsod pueq slle#P uolluluallo llaqc
    Snf,OJ lrt-1"-1 '*
    Dunrbbell Fly Anatom ic
    Grip: Dum
    FINISH when ti
    butap
    : Range of r

    1'.
    @., stretch
    descen.

    Pectoralis malor

    Anterior deltoid - a-art '-


    .,'. r aa3 :

    &&
    alr
    t!

    Execution
    middle
    1, While lying on a flat bench, begin with dumbbells directly above
    chest, Palms facing together.
    2. Lower the dumbbells out wide, bending elbows slightly as weight
    descends
    to chest level.
    3. Raise dumbbells together in an upward arc back to the vertical position'
    Muscles lnvolved
    Primary: Pectoralis ma1or.
    Secondary: Anterior deltoid.
    €E
    'uotltsod
    lE
    spuelsep +q3ra
    elpprLU 0Ao(
    '1
    L,'--l
    's{a;;nd Mol elll ol paqlene salpueq-C asn pue 'saulq)PLU slqPr -
    ueaMlaq {1|er1uar pauolllsod qluaq eslljexa
    aql qllM esDlexe slql Li.rlc-
    6pg agqe3
    'la^el lseqr LllPel sllaqquJxp eql uaqM lual)- -
    ',{ln[ur]o eluPql aql raleetS alll oslP lnq ',ql-= - ,
    aql elpuil.l,al ol lalPs s,1;
    sllaqqLunp eqllemol aqr:uollor'u +0 3:-r '
    r,rjr"pta rq1r.1ntr8 eql'pualsep -='-- '
    'uol+puPA lol pesn aq osle uel (plPmlo;3urre1suuled; duF paleuo)c
    aq- *'-
    '(raq1a3o13r'rn1suled; du3 lerlnau P L1llm pleLl ale slleqqL!np '
    pueq s}ra#P uolleluelro lleq0*- - :
    lseq s>poM aslfrexa {l+ aqt'uotllsod
    snlol ll!*:'1'
    ac- :,:
    Maclrine FIY >c -::-:
    a# ^- 24

    !-:-il
    '--l Anterior deltoid a \ -'
    i- ^

    :C::.S:
    *:*fi.
    Pectoralis maior: ?;

    Upper Part
    Middle section

    ,',1-:l
    Trajectory
    rL.^.--
    Lt rc >c:
    r-^l^!
    5Uld.!, ^

    Body posi
    -l^.-
    L|-)-
    +S-
    Ll C -.
    v

    Resistanc

    Execution
    bent'
    1. Crab the vertical handles, elbows slightly
    2.Squeezethehandlestogetheruntiltheytouchinfrontofyourchest. up'
    position, keeping your elbows
    3. Let your hands move back to the start
    Muscles Involved
    Primary: Pectoralis major'
    Secondary: Anterior deltoid'

    Anatomic Focus
    Grip: The fly exercise works best
    with a neutral grip (palms facing together)'
    cin also be used for variation.
    but a pronated grip (palms faci,n'g forward) the movement'
    f..p V"rr.f Lofi,r'rtitt and slightly bent throughout
    Rangeofmotion:Theinnercentra|portionofthepectora|musc|edoesmost
    together. To emphasize the inner
    of the work as the handles are squeezed
    focusing on the squeeze position'
    pecs, use u #ro* range of motion
    a short 45-degree
    perform partial reps, in which..your hands mbve through
    (handles touching) position outward to 10 o'cloct<
    arc from ttre-iZ oiclock
    sidJ. Keep your elbows straight to
    on the left anJio-,clock on the right
    99
    o11qFre.i1:
    )f,oll,o 0Lo
    aar8ap-E71.rr
    'uot+tsoc
    reuur eq+ 021
    lsoul saop a
    ']uo L^U,
    'aLull P 'uotletjP^ JO
    le w)e euo Sulsn eslflaxe
    :{ll aulqleu ulP-auo '(taq1a3o1
    slql op uPf no^
    :uo!]euP^ lPuolllPPV
    'salpuPq +o pPelsul spPo Moqla
    Sursn astuaxe lPlttuls u sr {;1 lrap-rad aq1
    fi19 4ra6-tad
    'dn sirnoqla
    'lseLlt .r
    'sred reuur aq1 Surla8lel lo+ esllraxa luallesxe u?
    sr pup uorloLu eql lnoq8nolql aluelslsal uro+lun e sp)q+e Al+ eulqlPLU
    eqi
    'l+ll eql Suunp satlen aluelslser eql elaL.lm's{;; llaqquunp e>lllun :eluelslseN
    'pezrseqduue sl lsaql raMol aql
    '^ ol plell are selpuPq eql pue qBIq st leas aql ueqM pazlsPlldtue sl lseql
    raddn aqtlqStq piaq ere selpueq aqt pue Mol slleas aLll ueqM:uor1lsod '{pc1
    ']ueL!e^ouraqlSuunp(le^elraplnoqs)qSlqsMoqlelno'{daa1'uol}Plos
    geroped ezrurxetu of 'lseqr rno{ qlrm le^el are tt'O'"X311r3tr*iil,X'r,=
    _
    'lseql tno{ qt .'
    'slerolrad tauu! aql la6rBl sdar ;e1pe6
    '
    autl ul elP stllP lr':
    uaqm aseqd qlJa.-:
    eql alPUll.J.ll0; :-
    Je+Ps s,ll 'euoz hnfu
    eLll lalue 11rm no,( .rc l.r
    il
    'r(poq rno[ ]o eu? :
    aql putqaq ssed :-
    selpuPq al.l+ MC
    lou OC eplM l-
    e^ou spueq l':
    00:il t ueqM slao lalno:--
    ol salllllMs slsE q c *
    L!nulrxELu 3Aa --
    Decline Press
    -..-
    r*=--l*ei
    FINISH \ ---+
    ____:
    -<q

    lncrear

    Hand spac
    the oul
    I[t CA P<
    :ec ! ire,
    ?:noe n{ t

    Execution
    1. Lie on a decline bench and take a shoulder-width overhand grip on the bar'
    2. Lower the weight slowly down to touch your lower chest'
    3. Push the bar straight up until your elbows lock out'
    Muscles Involved
    Primary: Lower pectoralis major (sternal head)'
    Secondary: Triceps, anterior deltoid.

    Anatomic Focus
    Trajectory: The decline angle determines trajectory. As th9 bench is tilted
    head-down and the deiline gets steeper, the focus shifts progressively
    lower down the pectoral muscle. The lower pectoral is best targeted at a
    decline of 20 to 40 degrees to the floor. Steeper declines shift the focus
    from the chest to the t?iceps. Flare your elbows out as the bar is lowered
    to maximize Pectoral isolation.
    '{1a1es Pu:
    {1r;rqu1s Jailaq sPro#P 'autqlet-- poreMol sl l
    qlluls eql sP qf,ns 'aulLllPul : snlo+ aqt
    uo ssatd aullfaP aql Sutt'ttroYa' p rp n:rrF i:
    :ssard 3u!ltreP eu!qlPW r,^ ^,--^ c
    /\ldl\r))drc
    :uoll?uPA lPuolllPpv pallrl sr L
    aL{} lP qllar-;
    1+ll aql +o Lrloiloq
    pare'^'\c
    lPuolllppe ro,t raque+ .''
    aq uPl slleqqLunp sPerau
    'lsaLll eql saqlnol ll uaqM S0c-:
    ritqj"q
    " V 'Palemol stlqBtem a--
    ie uo,1ol.l 1o a8uel Pese^ar: '
    uP sploJ+E sllaqqLunp oMl
    Fu s-
    ssatd autlraP aq1 Sutuulol-=.
    rpq eql uo du!
    ssard llaqquno aulpao
    'af,uelslss:
    sdarul lunoure aql sarnper
    p'":]"1:1':^1
    +o aFr':
    f:::3li::?,
    ::: y :uolrotu
    ;o
    a" rauotrs v '
    *.";,1i'it"liliH':;';ii;;;il*"i
    'sdarul aLl+
    LLlol, IIoAA alou sarl,nD;'
    IHVIS
    pue sle;olrad I3uuI aq1sla;reld'ls li::l')::ii:iY. fflll:i:lrlf .-,
    pi o;"n
    : ;ffiil ;;"';:;J,i;'4" " e " i 11* :surreds; ;p-; -
    : :li? ?i,lll! .
    pueq
    ^1ff Y reepr aq1
    ,.;liit'Hi:;,il'iliil ffiffiI'r6'r'"i'
    .apsnu leropad aql urnop ranAol ol smo' slflqs aulpap pasear)Lil
    Anatomic
    Decline Dumbbell FIY
    Trajedory:
    head-dc
    lower d
    decline

    ,r-\'.-{

    \ I

    Increas

    Execution
    1. While lying on a decline bench, begin with dumbbells directly above your
    chest, palms facing together.
    2. Lower the dumbbells outward, bending elbows slightly as weight descends
    to chest level.
    3. Raise dumbbells back up and together.
    Muscles Involved
    Primary: Lower pectoralis major (sternal head)
    Secondary: Anterior deltoid, triceps.
    69
    .oo]
    spuatsep 1qB
    slleqqLunp
    eql lp ldrr8 lerlnau) laqlaSol arel suuled lno'{ os Ull eqlSutlnp
    duF paleuord e qltm
    eql elulol uaql pue 'tuoiloq eql lP (ple^^lo+ suled; rno{ anoqe
    slleqqLunp eql ploq'ptr.nnoi st 1qb'ann eql sV :{11 lleqqurnp d1r8'a1qette1
    'la^al lseql qleer slleqqunp aql ueqM luelsap
    eql alputLlrral ollales s,11 '&nlutlo elueql aqllalealS eql oslP lnq 'qllerls
    :uorlotu ;o a8u:1
    ;;"itJ .q1r.1nnr8 aqt 'pue)sep sllaqqLunp eql ra^ol eqr
    'uorlpup^ e sP pesn aq oslP uPl (pleMlo,t Surre,t sruled; du8 paleuotd e 1nc
    el'e sllaqqLunp aql uaq/"
    '1raq1e3o13urre,L suuled; dr.r8 lellnau e qllM pleq
    r(t+ aq|uotltsod pueq slle#P uoll'elualro;1aqquun6 :d ';
    lsaq s>lloM aslflaxa
    "a1*snllt lu.lcpad aql ufirop Ja'nol ol sntrol s$ltls aulPap paseaDul
    looli aql ol saalSaP Ot 010Z .''-: ;-
    e 1u pala8rel lsaq sr lulolrad laMol aqf 'allsnLLl lerollad eql t - : " .
    ,{lanriserSord sgrqs snro+ aq} radaals sta8
    au1t31t^Yi
    p;+i;; qrr.q .ql sy ,{iolraterl seurLUralap a13ue aur'ap
    l:: 3'- .-:
    snloJ I -:
    Anatomic F
    Cable Crossover
    Trajectory: Y
    The level
    Upper pectoralis major A low traj
    t:roef< lh
    Anterior deltoid Clavicle
    the handl
    Sternum
    Lower Pectoralis major

    START

    Humerus

    ''iigh trajr
    m xis€dion 01
    Execution
    to the high PulleYs of a
    1. Standing upright, grasp the D-handles attached r"."ii :'*ct
    cable machine.
    front of you'
    2.Squeezethehand|esdowntogetherunti|yourhandstouchin
    waist; keeP elbows slightlY bent'
    level'
    3. Slowly return to the start position with your hands atshoulder

    Muscles Involved
    Primary: Lower pectoralis major (sternal head)'
    Secondary: Anterior deltoid, triceps' ,1 i,i .:' I l.*
    'Uoddns >lrpq p L.lltM palPes
    elrLlM esDraxe stql ruiolled ol no^ Mollp sautLlteu leMeN :lenossolt pelpes
    luro[ leplnoqs
    eql uo sserls selpld oslp lnq qJlerls lelpaiS p spro#p +q8laq 'laA0l r3
    ^rpssaf,euun
    ppaq ro replnoqs a^oqp sspd ol spupq lno^ SurMoll? uotltsod pels aq1
    3urpua1x3 's;etopad aqt ^q pup uotloLr.l +o
    uorpod lprluat tauur aq1 sla8tel no( ur
    1,o luo.r+
    a8uBr eql sasparJut uronoq
    'o eql tp spupq rno{ tano Surssot3 tuotloru ;o a8ueg
    e 1o s{a11no
    'apsnu leropad ro uol1rasptLr.l
    sla6.rel fropaferl q6rg
    .
    ..;t'
    '"/",r
    I
    IHVTS
    tnur"13 /
    'srad aq1+o uor]lesplLU eql sla8rel'le^ellsaLll lP laau selpueq a--
    qllqM ur '{ropa[er] qSlq V'ellsnul ;etolrad aqt]o sreq1,t]semo; eq1s1e3.'- "1"'nr13/
    '
    ']srpM ro sdrq rno{;o luor} ur +aaur selpuPLl aql qrlqM ur '{lo1referl Mo
    'ellsnur eql uo sn30,t eql seutulelap leeLu spuPq rno{ qrrqm lP le^31 ;--
    +srpM eqllp ,{11qFr|s plPMlo+ petll}
    lo lqBudn eq plnoqs oslol lnoA :,{.rop: ' -
    snf,ol lru: ";
    Chest tlip Muscles I

    Primary: I
    (ste rn a

    Seconda4

    Anterior deltoid

    w
    ;1,

    START

    Execution
    1. Crab the parallel bars, supporting your body with elbows locked straight.
    2. Bend your elbows, lowering your torso until upper arms are parallel to the
    floor.
    3. Push yourself back up until your elbows lock out'
    €9
    eql ol lallPrPo
    '1qFret1s pe1
    '$aql eql uPql alou soalul
    aql laSiP+ ol puel 'uorlotr oslol +f,lllsel saulqlPu dlp pou aruls
    1n8 ^aql alrqm esrllaxe slLll rulo;lad uel no1 :d;p eu;qrey1
    'eulqleu p uo palPas
    'sdarul eql ol
    snlo+ aql q;tqs plel!\peq Sutlutod
    squinql qlrm du8 asrenel V 'Faql
    aq1tur1a3lel ueq/v\ lsaq slloM
    prPmlol Sullutod squnql qllm sreq
    1a11eted eql uo
    duF PlePueP Y :du9
    JolE
    'uotlelosl ;eroPad ezlulxeul
    01 pualsep no,{ sB lno sMoqla SlleJolcr
    IOM
    rno{ ate;3 'sdarul aq1 an;onur no'{
    alou eq+ os.tol lno{ ualq8terls
    no{ atouu aql PuP 'sdartll eql ol
    snlo+ aLll sulqs einpod lq8udr prollap iouoir
    uV 'slPloped aql lloan no{ lePle.-
    eql ptPMJo+ Pueq no{ alou au-
    sdecul
    pue 'slPlollad aq18ur1a8te1 lc-
    lailaq sl 1l11 PrPMrol lq8rls ;
    'eslllaxa aql +o snrol eql slla!:
    os;o1rno{ rto uotlrsod aq1 :rtopa'l'-
    snf,ol lllllol: - -
    'plollep lotlaluu'sdartll :,tePu : r I
    '(pPaLl lPU,=.:
    ro[eu sr;etolrad iaMol :/,:z- -,
    pe^lo^u I
    E9
    '>peq reddn aql ol sseu)llq] relnlsnu ppe
    'PlndPls aql
    pup sntzedprl eql repun all sellsnu rolfPrlar lPlndPls asaql
    llprlar o1 sderl elpplL! eql WIM )roM sellsnLU ploquloqr
    aql 'elndels
    'roulLrj
    eql ele^ela o1 sderl raddn aLll lstsse sellsnLu aelnders rolP^al oql
    p'oqroq, pue 'ro[eu ploqLuoqr 'ae;nders lol"e^el aq1 :aurds eq] o]
    elnders aql roqluP leq+ sapsnu eelq+ are sntzadBr+ aq] qleaurapun
    .prpMuMop e;ndets aq1 sserdep sderl reMol aq1 lptennllPq sraplnoqs
    'uollrnpqe raplnoqs
    aq1 3ur;;nd 'e;nders eLll lrerlel sderl a;pplLu aql
    pu"e sreplnoqs eql
    lstss"e o1e;ndels eq] el4or
    Snrqs ol elnders eq1 ele^ala sderl raddn aql
    06 """ UllbututotuPoog '(epplq replnoL{s) elnders eq} o} Lpeil? (>llec
    88 "'
    ""'ullPeao reddn eql ul) sntzadetl eql ,to sraqLt lsMc
    98'''' " uolsualxalequnl pup alpptLu aq1 'elndels pue 'uolLuo'tl:
    )peg JaiAo-l 'ellr^pll eql uo raplnoqs eql ,to dtl ralno a;-
    ,9 "' 'Mu aulpehl o1 qtpne ()reu aqi ul) sntzaderl aql +o slac -
    Z8'" /v\u llaqqunQ raddn eql '(aerqe1l e^ llleloql pue l"ellru:-
    "/v\olllaqlPg eq+ llP's!leq+) qrr ]sel eq+ ol u^ op lln)s a--
    08 "'
    gL' '" 'urvropllnd du6-aso13 ruorrt eulds reddn aq13uo;e saleut8tlo +l s- -
    gL ''" ' ur*oP11nd du5-aPtg -ader1 aql palP) al)snul padeqs-relnFu: --
    qrsg alpplhl aSre; e 1o dn apeu sl lleq raddn au-
    ']a)uelq pellrnb P +o sluau8es re1n3;= .-
    ,1""'''^01alqe)palPas Surgquuasal 'suol1f,es aerql ul perapls- -:
    ZL " "' r*ol lqbudn llaqlPg .-
    lsaq sl )req eq]'sasodtnd Surplrnq'ipc: '
    OL'' "''''6nlqs llaqqLunq 'qllMpuPs P e)ll p3\- :.
    "' '0nlqs1;aqleg
    pue
    89 "{;;euol}lunl
    'el)snu ,to sra{e1 lelenas_+o slslsucl
    qreg laddP
    ()tPq) osro+ rear eql 'A;1ertuuo1: -
    9;,
    -c a 1f,
    66 BODYBUILDING ANATOMY

    The middle back consists of the latissimus dorsi, a large fan-shaped Anatomy ol
    muscle that arises from the lower half of the spinal column and the rear
    ridge of the pelvic bone (posterior iliac crest). From its large origin, the Superf icial
    latissimus converges into a bandlike tendon that attaches to the upper
    humerus (next to the tendon of the pectoralis majofl. When the latis-
    simus dorsi contracts, movement takes place at the shoulder joint. The
    latissimus dorsi pulls the upper arm downward and backward (shoulder
    extension); hence this muscle is targeted by pulldowns, pull-ups, and
    rows. The latissimus also pulls the arm in against the side of the body
    (adduction).
    The lower back is made up of the erector spinae (or sacrospinalis) Scapu la

    muscles that run alongside the entire length of the spinal column. In the
    lumbar region, the erector spinae split into three columns: the iliocos-
    talis, longissimus, and spinalis. These muscles are the pillars of strength
    in the lower back that stabilize the spine and extend the torso, arching
    the spine backward.
    The trapezius and latissimus dorsi are concerned primarily with move-
    ments of the shoulder and arm. lt is the sacrospinalis muscles that cause
    movements of the spine and torso. Exercises that target the back muscles
    include shrugs, pulldowns, pull-ups, rows, and lumbar extensions. The
    deadlift is a compound, multijoint exercise that utilizes all of the back
    muscles (see page 88). :: - < ^^.-
    L9
    unrces
    ...
    .":
    (untlt) stn1a6
    eelqouaA lo
    sossecord snoulds
    snurssrle-
    \. /lso9 )tPq eqt +o
    eql 'suotsue
    /i sellsnut )lP
    asnPf +Pq] se
    1
    -anoru qllm
    :3*--,*--:.;-
    / n 11;,,:
    "nr"-ny1 ''. Surql;e'oslo
    q13uat1s;o s
    roleu setel
    -sotorlt eql i
    :j\
    alli ul 'uLunlo
    --
    ''\ ElllUg--
    (srJeurdsoltes
    ,{poq aq1 yo
    \ snlzede4 pue 'sdn-1Jnd
    replnoqs) prP
    aq1 'lurolrep
    I-"" -silPl aql ueq/
    reddn eLll o+
    salcsnut daeq salcsnu lelSl- -i: - : aq1 'ur8uo aB"
    .Per eql puP u
    sa!f,snry )PPg aql ;o ,{u ::' -radeqs-uel e
    Barbell Shnug Muscles lr
    Primary: Tr
    Secondary:

    Anatomic
    Upper part o{ traPezius Hand spaci
    trapeziu
    Trajectory:
    shou lder
    Body positi
    muscle c
    the uppe
    midsectl
    Range of n

    Execution
    an overhand
    .1.
    Hold a barbell at arms' length in front of the thighs, using
    shoulder-width griP.
    pulling the b='
    2. Keeping arms stiff, shrug your shoulders as high as possible,
    verticallY uPward'
    trapezius
    3. Lower the bar slowly down to the start position, stretching the
    59
    'Ileq eql ul snlzadPll alpplul eql
    sla8rel (ut Sutlutod sqLunql) du3
    paleuord p seetaqM ')leu 'snrzadetl aq
    eql ul sntzaderl taddn
    aq1 sazrseqd Lua (plemlo+ req eql Sur;;nd
    Surlurod sqLunql) duF
    lerlnau v'(plpMlo+ puPqleAo L
    Surlulod sqLunql)
    lerlnau pue (ut Surlurod
    sqLu n ql) paleuord-sduF
    +o elloql P spro#P
    srql :8nlqs eutq)pw
    :uorl?IJEA lPuo!llPPV
    'snrzeoPl+ eql
    ]|-o sreqlJ
    alpp!Lu aL{l ezlsPqdLue
    ol prPM>llEq slsplnoqs
    aq1 3ur1;nd'uotlf,Prler
    relndets sesnef, sdrq tno,{
    pulqaq lleqrPq eql LlllM
    esrf,raxe aql SuruloPeS
    6nrqg reag
    's)rom sntzaoel+ eql repleq aql 'paslel sl leq aql laq8rq aqf :uollotu ;o a8uel
    'sleplnoqs aql pulqaq allsnu eql,o uolllesplr'!
    eql slltl prPMro+,{11q8l1s Suruea; spaleqM'>lleu eql ut sntzaderl laddn aql
    ''{;;erlual allsnur
    tt"Ar'"f lstPM-aql le preM)leq {pq8rls osrol aql Sultltt
    eql sllt{ 1q3'udn ,{1;el;pen 3u;pue1s a;rqm Snlqs aql Surrulofed :uolllsod '(pog
    'sraplnoL.{s
    aL|lelPlollo||olloUoC.u^^oppuednlqSrullslPqeql;tr1:I.ropa[ul-
    'lleM sP plollep eql s>lloM duF laptnn y 'sntzader-
    aql seztspqoura rpq aq1 uo dus tannoljPu ro qlplM-Jeplnoqs y :Sulruds pur-
    snf,oJ )ltrJolE - :
    'sulealo+ 'aeutds lopele 'plollep 'aelnders lolP^el :'fiepuo::;
    '(sleq14 elpplLU pue
    laddn; sntzaderl :'teu' '.
    pa^lo^u I
    (<rr(qqqrrq
    Dumbbell Shrug Grip: A n
    lranez
    !l- *
    ,r c^ l

    Body po
    u ppe
    Levator scapulae
    41n,,'
    +l-
    L C-
    Rhomboid minor
    R:ngc n
    Rhomboid maior

    ,.{

    Execution
    l.Standuprightwithadumbbellineachhand,handshangingatyoursides
    upward as high as possible
    2. Keeping arms straight, shrug your shoulders
    3. Lower the dumbbells back down'

    Muscles Involved
    fibers)'
    Primary: Trapezius (upper and middle
    erector spinae' forearms'
    Secondary: Levator scapulae, deltoid'
    \L
    'alqtsso0
    'saprs;nol
    'snlzadP, -
    eL.ll Jo uolllas elpplL.l.i aql 3ull.ro "
    '(uorllerler re;ndecs) plPM>pPq pue 'sdr'-
    raddn aq1 Sutltonn'(uollPnale I'elnd?l:_
    HS
    prenndn peurl ele sllaqqLUnp eqf d ':
    lPrlneu P ul sapls rnor{ 1e sllaqqurnp ;-'
    qlrnn Surqsru4 '8nrqs aq1 Suunp raqla:::
    sapelq leplnoqs azaanb5
    'drt8 peleuo ; :
    Sutsn '1uot; ul slleqqulnp aql qllM u := '
    Snrqg 6u;trre,llag
    'LUOilOq - --
    raqUP+ eLl-l 's>j;:"
    lp qtlalls aql ralearF eql 'pela^ ol alp slleqqLUnp 9ql roleLu p
    'ptt'e, silqBraan aql laqBrq eqf :uollou'l ;o aS-: 3
    snrzedpll eql laPlPq
    "qi roultu
    elfsnru sntzaderl eql lo suollf,as alpplLU puP la00n '--
    '4)au eqJ ui" ::
    s11t1 TqBydn tr1pc4tert Surpuels eltqnt Sntqs aql Suttutoyad
    (11q8r1s Sutueal seaieqM 'sntzaderl taC:-
    tor\r\o\ apsn\! oqlr s}\q pl€mro1
    i
    .q1t1.8rni lsl'em eql le prPmlleq A11qBr1s osrol ino[ Sullltt:uor]rsc: ': "
    'llPq eql ul snlzeo?rl : :: * '
    sla8rel (urFurlurod squrnql) drrS paleuoid e searaqm'Ireu
    eql - :- ::
    :--- - - r:
    raddn aq1 sazrseqdula (plemlo; Surlurod sqLunql) drrF
    Sn3Ot JIL+/:-i - -
    Anatomic
    Barbelt UPright Row Hand spac
    rrapezt r

    I
    I

    r"-
    - --i -_: !

    :: a: _
    -: -::
    .".
    . _- - t

    ..-
    ii,-,I: l'-

    Execution
    l.Holdabarbellatarms,length,usinganoverhandshou|der-widthgrip
    ,,,rllll'
    2.PuIlthebarverticallyupwarduntilitreachesyourchin,raisingtheelb:
    as high as Possible'
    to the arms' extended position' , L lllr " -
    3. Lower the bar slowly down

    Muscles Involved
    ,P-'zza.z- Zsz,oez)us- )d Ld d'
    Secondary: Levator scapulae, erector spinae, forearms'

    72 fi
    TL
    'UoJJe lno^ snro+ d;aq {eu }eql uol}oll lelpe^
    1o eueld a13urs e saptnord
    eulqreL! qtlLUS e 3ursl :anor 1q31ldn aulqlew
    .luelue^oLu eql
    lnoqSnojql eluelsrsal {pea1s P sepl^old eulqlPul
    elqpt P lo ,{a11nd
    Mol eq} ol peqlPilP req lqFrerls e 3uls1'1 :rvrol 1qt;ldn alqPf sMoqle eql
    'duF q1
    ured luaua8urduur-laplnoqs jo >lslr eql ralear8 eql lnq
    s)roM sntzaderl eqlrepleL.l aql'pesler sllPq eqlraqFrq aql:uollouI;o aSuug
    'esnrexe aq1SuunP ,(Poq lno{
    olasollreqaqleslel'(plollapeqllou)sntzaderlaqlazrseqdLUaol:Lro1:eferl
    ')lau eql uMop
    aq1
    laMol ellsnu aql sllq prpMro+ ripqSlls Surueal sPelaqM ',sntzadell raddn
    '{1;ellual sntzaderl
    sla8rel lsrpM eql ln prn^1rnq ,{pq8ils oslol rno{ Suttllt-
    r{pog
    aqt sllq lq8ud'n ,{;;eclpan Surpuels ellqM Mor eLll SurLuropa6 :uorlrsod
    dgr$ apy6 dgr6 r*rorre6;
    l-*-,-'t
    /
    .-i-=
    'llaM se plollep eql s)roM duB raprm V 's- :. -
    aq1 sazrseqdLUe rpq aql uo duF ramorleu jo LllplA -leplnoqs y :3utr::.
    snfoJ l *
    Seated Cable Row Anatomic
    Hand spac
    farther
    outer tr
    your ha
    focus or
    trapezi L

    Crip: A prc
    tends tc
    Trapezius
    middle
    FINISH neutral
    Deltoid the mid
    Inf raspinatus A supin,
    Teres minor gflp swl
    Teres major latissim L

    START

    -;*g

    "!
    A
    '\,:-':raI grip

    Latissimus dorsi

    Execution
    1. Crab the handles with arms extended in front'
    2. Pull the handles high toward your chest, keeping your spine straight'
    3. Return the handles to the start position'
    Muscles lnvolved
    Primary: Trapezius (middle and lower fibers), latissimus dorsi. Machine ror
    Secondary: Rhomboids, rear deltoid.
    9L
    tB e8ed uo oslllexa slql +o uolldlllsap eas :/vlol eulqlEw
    '1qFrer1s
    .uotltplluol ellsnul eztulxeul ol laqleSol sapplq leplnoqs eLll azeenbs
    pue 'elqlssod se re,|. sE qSlq puP )leq sMoqla rno^ llnd :uollotu eSuPu
    'lq8udn oslol puu lqSrells )lPq lno^ daa; :uol1rsod 'o
    '{Pog
    'lsrop snullssllPl eql
    s)roM ueruopqp aql pleMol fuo1rafer1 Mol P :lseLl) eql plelv\ol r{.ropa[el1
    qSlq e q8notql leq lo
    selpuPq aq1 1|nd 'sntzedetl aq11a8le1 o1 :{'ro1ra[ul1
    !)
    'lsiop snullssll:
    aql ol snlo+ eql saLl)JIMS 0 ,:-
    (pueqrePun; Paleurdns :
    'snrzadell lemol PUP alPPlLU =--
    slrq du8 (dn squunql) 1er1r;- HSINIJ
    P sealaqM 'sntzade;1 e P: .-
    pue laddn aql laSlel ol s:'--
    du8 lpueqle^o) PelPuold : : :
    'Sl^ :=: ,
    aql +o uotljod Jeuul aql uo s-- - -
    -
    llrM reqlaSol lasoll spuP- - -
    Surreld seareqM 'sntzedP"- .;--
    aql laSrPl |1tm ped: -= - -
    spueq lno{ Surred5 :3ut:::: : - - '.
    SnloJ 3,*: '' "1
    Anatomic F

    Wide-GriP Pulldown Hand spacin


    outermo:
    the musc
    Grip: An ove
    Crasping
    better co
    Trajectory: !
    us\ng sh<
    torso ba
    that user
    Range of m
    position
    and bacl

    , | ^--l
    - -- -- - vil<l|

    -: - 3 eDar

    Execution
    l.Takeanoverhandgriponthebarwithhands6inches(,l5cm)widerthar
    shoulder width.
    squeezing your lats.
    2. Pull the bar down to the upper chest'
    overhead'
    3. Return the bar to the start position

    Muscles Involved
    (outer section).
    Primary: Latissimus dorsi
    rhom boids'
    Secondary: Rear deltoid, ow e r traPezius,
    I

    76
    LL
    'lurof replnolls
    alll ol fun[ut esnBr uer leql
    fuolra[er1 elqero^P+ ssel
    P sl )feu eql purqaq uMop req eql
    Tfu 3ur11n6 :urvropl;nd llau-aql-pu!qeg
    'lseql aql selllnol rPq eql erolaq u€ql leptM (Lr-rl
    uollotu ]o seqlul Pllxa Ma]|' P puE
    '1utol1strm aq1 q8nolql sserls sse
    'Arolra[er1 penotdr-ur :req lq8tetls
    e lano sa8eluenPe lelenas re#c
    rPq umopllnd du8-aPtnn P +o sPua
    pa13ue aqI :suol.l€UE^ IPqalPuP H
    :suollElrEA lEuolll PPY
    ssorlp qlplm Surleraue8 's1e1 ta-- -
    eq+ >po^ 01 pusl aro+alaql p-:
    uorlrnppe raplnoqs asn {;ueuurtc
    sdn-11n6 'lq8ranr {poq unno rno{ ,{c
    peprno.rd st alu€lslsel 1€t{l ldalx:
    'su,rnop;1nd 01 lPlltuls eie sdn-11- .
    dn-ltna dpg-aPy6
    I
    't
    'elqlssod sP lP+ sE >llPq pL: g
    umop smoqla aq13ur11nd {q uuolloq aql-1P slel eql azaanbs puP'uol}rsc: HSI
    luo'1o,
    dol aqi le slel .q1 qr1.r1t ;o aFuer ezlLUlx'LU oI :uollolu 1o aF-:'
    'slel remol reuul eql sazrseqdua qllLlM 'uotsualxa leplnoqs sasn l: --
    os- : -
    fuo1rater1 e selpe;l aueld ;u:rpa^ eql uol+ saar8ap O€ lnoqe IlEq
    rno,{ Sutueal 'slPl lelno eq} saztseqdtua qrlqM 'uolllnppe-laplnoqs
    3- ' -
    prpmuMop,illerip'an pa11nd sllPq aql'lqFtldn sl oslo+rno{ uaqry1:Alo::; -
    r
    'nel aql ul uolllerluol ,=-
    p spro#e rpqalpueq aql +o se8pa lelno eql le uollles pa18ue aq13u c;=
    lr^op|1na ditS-apr,rn eql lo+ ]saq s)rom du8 lpaleuord; pueqtaAo ':
    '>llEq oL{} ssorf,€ qlplM sal€elf ells- * =
    1o uoryod srql 'lrdrute aql lapun lsiop snLulssllel aLll +o uolllos JSC *. ='
    aql ol sulqs snrorl aql laprnn sla8 Surleds pueq eql sV :3utr::=
    snf,o{ I *
    Close-Grip Pulldown Anatomic Fr
    Hand spacinl
    rnnermost
    the middle
    Grip: The clos
    The arms ;
    lower secti
    Trajectory: Le;
    improves tr
    lean back t
    Range of moti
    bottom by I

    Rear deltoid Trapezius

    -andlebar attac
    Latissimus dorsi
    i'D (palms facir
    ::sition is midw
    _ " erhand) grip
    _ -:ernand) grip
    ,.":ets the outer
    , _ a:es the inner
    - j :^e muscle
    cr

    .r :: iional variati
    - :se-grip pull-u
    :_. ,,, -5 exceol
    : ---:,',,nboc,,
    - -:.::
    Execution
    1 . Take an underhand (reverse) grip on the bat with hands spaced 6 to 12
    inches (15 to 30 cm) apart.
    2. Pull the bar down to the upper chest, squeezing your lats.
    3. Return the bar to the start position, arms extended overhead.
    Muscles Involved
    Primary: Latissimus dorsi (inner section).
    Secondary: Lower trapezius, rhomboids, rear deltoid, biceps.

    78
    zL ol9 pa)
    'paFnlp?
    {1rsea 1ou sr lq8ram {poq unno rnoA
    Iq
    paprnord aluelslser leqlldalxa su^ opllnc
    'o+'relrurls
    ale sdn-11n6 :dn-1;nd du3'aso11
    :uoll?ue^ leuolllppv
    ',{1;ellual ellsnu aq} slL-
    duB letlnau P pue 'slPl reuul eql salelo!
    du8 pueqrapun ue 'slel lelno aql slad'r:-
    duF Pueqra^o uV'duB lPueqtaPu-
    paleurdns P PUe du8 lPueqrar -
    paleuord e uaaMleq '(eanptu s! uollrs -
    pueq srql 'Qaq1a3o1 3urre1 suuled; c '
    lellnau e MollP queuqleil€ rPqalp-: -
    u6!*€r"*eA reqalpuEH
    'alqrssod sE lel sP >pPq pue uMop sMoqle aq13urllnd '{q Luo11o-c
    aq+ +e s+el aq+ pue"dol eLille q?l aql qllerls :uollotu;o aFu;'.
    "r.thb,
    'unlueuoL! qllM umop lq8rann aq1 11nd ro rej ool )3Pq uea
    sanord--
    lou oC 'ellsnu lsrop snulssllpl eql elPlosl sdlaq pue 'fuolrefell :fuopa
    aueld letrpan .q1 toil saelSap of lnoqe >lleq osrol lno[ Sutueal '-
    'slPl al{l +o suolpes ra , '
    rauut eql saztseqduua L{rlLiM'ple/v\>lleq puP uMop pallnd ere sulrE
    :'-
    'uorllnppP uPql laLllPr uolsualxe raplnoqs sasn u/v\opllnd du8-asol3 au- : -
    '>lrPq elpplLL - -
    lr qldap puP ssaulllql SurlerauaF 'rslop snullssllel eql,o uolpes lsoLL'=-
    :-' -
    aq] ol rryqt tnto,,- aql laMollPu sle8 Surreds pueq eql sy:Sutreds
    snfol f ltL:"'
    Grip: An ur
    Barbell Row on the b
    spacing,
    extensio
    inner sec
    contribu
    an under
    strength
    Trajectory: F
    Trapezius
    toward tf
    Teres major latissimus
    Rear deltoid bar throu
    the abdo
    Latissimus dorsi
    Body positic
    The lowe
    roun0ed
    bar farthr
    tn)ury.

    Execution
    1. Taking an overhand shoulder-width grip on the barbell, bend your torso
    forward at an angle of 45 degrees to the floor'
    2. Pull the bar vertically upward to touch the lower chest, keeping your spine
    straight and knees slightlY bent.
    3. Lower the bar down to the arms' extended position'
    Muscles lnvolved
    Primary: Latissimus dorsi.
    Secondary: Erector spinae, trapezius, rhomboids, rear deltoid'

    Anatomic Focus
    Hand spacing: Spacing your hands shoulder-width apart or closer targets ti.
    ceniral inner section of the lats, whereas a wider grip targets the outer :-'

    80
    l8
    'slPl lelno e
    ^,,.
    dL]+ -.^Q,*-
    >+do)c+
    'aul0s leMol
    aql ssollP pPol azlulull'll
    pue osjol eq1 Poddns
    o1 ped lsaql Peulllul uP
    aprnord snleredde nno.t
    aLUOS'lUaLU qTPllP lPq -1
    aql Sursn Pua PePPol aql
    l+ll '1,ueq {PqBtls seeu>1 aurds;no{
    pue 1q3rc4s auds )noA "
    qllM 'req eql jo epls raqlla
    uo peuolllsoo lea+ LlllM oslol Jno
    pua pepPol aql Surre,L
    puels rool+ aq1 uo lurod
    paxu P 1e slontd req aql
    +o pue auo asnPfaq 'Mol
    aql Suunp uorlrsod {poq
    ezrlrqPls ol uo#e ssa
    salnoal uollPllP^ slql IH
    nfr{}$ regil
    t
    '{.r n fu
    alonord lllM slqt asneleq 'reqye+ leq
    -/ eql reMol ol ldLrelle ue ul pepunor
    eq )a\eu nnoLls 4)eq )eMolel4f
    i:*r'!i '1q8rer1s aurds rno{ daa;1 :uoglrsod Ipog
    rsJop s
    i tt 'slel remol aq1 sla8rel ueLUopqP al.ll
    pl
    .1 / Lllnol o1 {rolcalerl loMol e q8norql req
    Y aqi 3ur;;n6 snlzade;1 puP snutsstlel ro
    raddn aq1 s1a3.re1lsallr eql prpMo]
    raq8rq dn req aq13ur;;n6 :Lrolrafer-
    'A or elll Suunp q13uar1s
    peppe saplnord duF pueqrapun ue
    qlrM sdellq aql LUol+ uollnqlrluol
    ralear8 V slel eql ]o uorlfes rauu
    lprlual aq1 Surla8re+ puP uolsualx;
    raplnoqs SulzrseqdLua'3ut:eds
    puPr-.| resoll P selPlllllP+ req eLll uc
    drr8 lpaleuldns) pueqrapun uy :dr,1
    Anatomic
    Dumbbell Row l

    Grip: A neu
    Trapezius
    dumbbe
    Latissimus dorsi grip is al
    Trajectory:
    and lowr
    toward t
    Range of m
    Rear deltoid
    at the bc

    Body positi
    spine is r

    -:-Cfm a Se
    -=^d at a tin
    -.:< farther.

    Execution
    l.Craspadumbbellwithpa|mfacingin.Restthe,oppositehandandkneeo.
    just above parallel to the floor'
    a bench, t..pt! your spine straigit and
    your torso, raising the elbov'
    2. Pull the dumbbell vertically upward alongside
    as high as Possible'
    3. Lower the dumbbell down to the start
    position' (
    Muscles Involved =
    Primary: Latissim us dorsi.
    Secondary: TraPezius, rhombo(ds, rear deftoid, erector spinae, btteps'
    t8
    I
    Moqla aql Fur
    loolj eql o
    uo aeu) puP p
    .slpl
    , aqi u! uotllpr+uol elrsnLu Buyzlwyew{qateql
    pallnd aq ol Moqra eqr s^^ore
    lequp} )lpq
    eLurl p t"
    euo Lill^ elpueq aql Furqqei8 y_" auo Surnnog .e*irl e te pupq
    r{q ,rnor'alqeo {a;;nd_roy pa1"as
    e w)o})ad
    ,nou afgef palPas urv_auo
    aq1 q'norq+ ssarrs ,qrueq
    eql uo papoddns os.rol rno{
    ,iiii::ili#,1;", sdactg
    'do1 aq1 alqrssod
    1e se q8rq sp MoSla aq1 Fursrer pup
    snLlrssrrpr aq13urqr1ar1s r.rroiloq eqi lp
    ,{q ,oilor 40 ,8rn,
    eqr ezrurxpw :uorlour;o
    atueg plollep.,lEe
    e4';n^or.n"lt^::ill',i:'r;'#'"liY,i?iii:tTH,"irT-',x'#iil,"J
    s--urssrlpl
    !o;refraddn
    eL{} s>l.io^ t!
    pnq, ,q1 prn^oi
    ;1eqq.rnp eq1Fur11n6 :{.lopa[e4
    .*#€'*
    ::::u dns ro pelp?g p,r osrot rno{ |b
    :,_ _s3q s)roM osjol eLll ol lel;ered
    *::j:: e_we["* O,ljiiilifr;jl;
    ltaqqurnp eqt qllm du8 Je.rlnau y:du9 EE;
    q
    snf,oJ t!tuolPuv
    Muscles Inr
    Machine Row Primary: Lat
    Secondary: T

    Anatomic F
    Rear deltoid
    Hand spacin
    Lower traPezius whereas
    Grip: A pror
    FINISH a neutral
    suprnate(
    pro natio r
    START the sides

    $4
    \-.1
    Fronat

    Execution torso
    the handles with arms extended in front' supporting Your
    1. Crab
    against the chest Pad' sPine straig-
    putt handles toward your upper abdomen' keeping Your
    Z. the
    start position'
    3. Return the weight to the
    98
    '1q8re.r1s aurds
    'VLe?ed uo eslsraxe slql io uolldlllsap ees :A ol alqPl Pelees
    ::..:::
    ,,:: ::.' osjol Jn
    :;' ,, .: .:::'..'',.':..' -:.,.':
    'palnpel sl aulos
    aLll ssorr€ peol 'peo lseql P lsure8e papoddns osiol aql
    qllM :uolllsod {pog
    'uol+lelluol ellsnu ezlLulxeLu o1 laq1a3o1 sapPlq laplnoqs
    aq1 azaanbs pue elqlssod sP )lPq )e+se smoqle rno'{ 1;n6
    :uollotu ;o atueg
    'fuo1rafel1 q8lq P sapl^old leas aql
    ''to1ra[ella8ueqr
    Suuamo; pue 'Ilolrefel1ano1 e selPelf lPes eqlSursleg
    's]Pl iamol aq1 sla8rel ueLuop,q€ elll preMol
    o11qH,aq lees eql Fn[pV
    ,fio1:afulllaMo|Psealaq^^,sntzadellpuPSnL!|Ss|1e1laddnaq1s1a3le1.
    alpuPt] aq13ur11n6 :{'rolreferl
    lseqr aqt prPMol r{lo1ra[e.r1 qstq e qSnolql
    dp6 paleu;dng d1r6 lerlnaP d;r6 paleuor6
    k
    e
    'r{Poq lnor{
    +o saPls =--
    01 rssoll ,{lanlssa;3o.td anou sMoqla aql 'uol}euldns o1 P4nAu
    ol uotJPuotc
    uuor; saSueqt du8 eql sv 'slplraMol aLll s)loM du8 (pueqlapun) peleuldns
    'e pup 'puq aql +o uollles lelluel eql slltl dUF (dn squnql) l€rlnau e
    ,slpl ra+no pue laddn eq11a3re1 ol spuel du8 lpueqle^o) pelpuord y :dlr9
    .slpl leuut eql elplost laqlaSo+ resolt spueq lno{ Surrpds sPereqM snrzedell rcuro1/
    11rnn
    'l?ulrtds puep
    'slel lelno aq1 1a8re1 11i,r,r pede requ€] spuetl inofi ?urred5
    ptollep le
    snf,ol 3ltuolEU;
    ' p\o}\ep )33I' sp\oquloqr' snuedtll :futpuo:; i
    'rsrop snL!lssllPl
    :ru2* ':
    pe^lo^ul se ll s "
    Anatomic
    Lumbar Extension
    Hand posi
    Hamstrings
    FINISH Gluteus maxlmus across \

    Erector sPinae Resistance


    chest.
    Trajectory:
    section.
    Range of r
    about 9
    WOrK tC
    generat

    ) ar{nrmin n
    -rrvrItlilr5
    -:rine with
    - --h :nei th
    START - - ^. ft^|.^.
    rrldnc:
    - --r /^6t-_ rLC<
    -::-JCr
    - _-_ - ct -
    ,:.
    ^a

    Execution
    1'Liefacedownwithhipssupporiedonthebenchandanklessecuredunder
    the Pads.
    2.Beginwithyourtorsohangingdown'bentg0degreesatthewaist'
    3'RaiseyourbodyupuntiIyourtorsoisjustabovepara||e|tothef|oor.
    Muscles Involved
    Primary: Erector sPinae'
    Secondary: Latissimus dorsi, gluteals' hamstrings'

    86
    L8
    l,!CI!9UAlx3
    'preM>llPq rsquln!
    "ult|)PW
    ool pualxe )o p)ew)o+ )e+
    rP+
    oot aurds aql xal+ lou oP '{rn[ut
    plo^P OI'eluPlslsal elqellP^
    saprnord lPql eulqleur uolsuelxa
    lPqulnle uo paleas ellLlM
    noA t l-'=;'-'-;1-
    asDlaxe aql ullo+Jad oslP uPl
    uo!suaxl #.,
    requnl aulqlEhl
    rool+ aq.
    ']srPM
    rapun psrnlss
    'sFuulsuueq Pu€ s1lo11nc
    Luor-
    aql' oluo sellsnLu lPqLUnl aql
    |; {Bme snro} aql s}+lL'ls uolllsoc
    paulllul aql leql sr aSeluenpelp
    aql lalsea aslllaxa aull sal".lr,?"o'
    aql ol lasoll selluP eql puP
    q; -
    palroddns sdrq aq1 qllM eulp-
    uolsualxa aql SutuuloP;'
    uP lP luaLuenoul
    raqunl aulpul
    uo!suarxl rPqunl aulpul
    suo\]p\I€NAas)a\3u3aul\luluel€luaua^oLuaqluuloyaduesno^:rtopa[='-
    'l.s: - -
    l
    {q atuelsrsal PPV :3luE'"i ' I
    a1e1d lq8ra'r'r e Sutploq
    rno{ 1o }uor} aql pure8e 'lsaql ;no{ s' - :
    : -i -
    aq ,{eru spueH :uol}lsc:
    paplo+ ro >lleqraMolrno{ purqaq papopalul
    SntrOl ll[L]'l ' I
    Anatomic F
    Deadlift Hand spacin
    hang verl
    Grip: An ove
    back prer

    Trapeztus

    Latissimus dorsi

    Erector splnae

    Gluteus maxlmus

    Hamstrings

    ,,..,
    1

    START

    '-#

    Execution with arms exter::-


    shoulder-width overhand grip on the barbell
    '
    1. Take a
    knees and hips. : - --
    unJrqrut down' bending the lifting th: :
    and elbows stiff, stand uPright,
    2. Keeping your spine. straight
    uPward to hiP level' ll'-
    r :
    to the floor'
    Ll

    3. Slowly lower the bar back

    Muscles Involved rli "'

    gluteals' hamstrings'
    Primary: Erector spinae'
    dorsi' quadriceps' forearms'
    Secondary: Trapezius, latissimus

    aa
    68
    'sFaJ lno{ ueamlaq Surssed alqer aql qllm leq poqs e 3ulsn
    Mole wcl"+ Aene SupeJ puPls :q8no'rq1-1;nd a1qe3
    Ull aql ruro,uad puu ,{a1;nd
    'sellsnul qFIq+ aW uo slsuqdule
    a1I1s-oun5
    aql seleld eluP+s apr^^ P qllm iill aql Suruulollad :illlPuep
    '1ggY a?ed uo ++rlPPeP
    eql ol lamol eql Luol+ req eqi 3utU1 '
    8a1-grp aql aes) s8uulsu'req pue slloilnq lreq
    aql Surrulofad :lillpPap 8e1-9115
    snlo+ eql q;,q, g,1, s8al aq1 qlrM l+llpeap
    'pepualxe sLU
    sffi
    'Pi€irn>\treq l€+ ool eurds aq1 Puelxe
    :1ue''ai:: aq1lnoq8nolql
    ro prPMro] )req ramol eql Punor lou op lluauanot-tl
    uo d
    :11:Y:,i"ill
    rqs re.,r' 5ffi;;i;';..; ;i' :::j::::i, l^T :?1: 11 :li
    "vn 1!'l:1: ii: j^"1?:::"':
    iil;*'i il I J.*ut'n,1, p,n az tltqP+s
    ui :',f i:il?f r
    sqa ql
    liiffiiil'luiH;;"o "1 t :: qlrnn' ;li
    gns 1d a1'^oq 1t puP pepualxa sur'
    " a9l
    r,".'tr,l tn aeues
    i'it:,l;iffii't ioos aq1 Luor+ paurl ti 11tq,'nq aqr:uorlotu ;o
    l€q aql:fuo1rafer1
    ',{poq aql ol asoll 'u^ op pue dn lq8rerls le^el+ plnoqs
    'peeqP
    :alu€is \r,
    --r'-".---...-I
    qllm 'sdrq aq1 Moleq '{11ralrp lea+ uol}lsod
    lq8tells Sutlutod seol ! ,\
    ,!:
    'Sutttoi Luol+ lPq oLlJ si-= '"
    qlrnn du8 rapu---;
    prpMro+ Surre,r ruled auo
    Surtel laqlo aqt PUL
    l r llr
    lrqgtw ralno aql 3uo1e ssed spueq l'l =t.-'
    plnoqs spu:- ::-
    sule eql lPql os uPoP q1p'^rtplnoqs paleds aq
    SI1]C:
    Execution
    Good Morning Litt 1. Stand up
    resting a
    2. Keeping
    Erector splnae group
    knees sti
    START
    bent), br
    waist un
    aDove pi
    3. Raise yo
    rrnri ohf r
    "r"b"' I
    Muscles ln
    Primary: Ert

    Secondary:
    gluteals.

    Gluteus maxlmus

    t--,,'t ;>'

    Hamstrings

    M;
    I6
    '>llEq leddn aql ssorlP
    pPd E qllM
    PaPl^old elue+slsel
    ellqM slql iuloYad uel no1
    peleas ^q
    lJIl aulq)ehl
    'uotsuelxa drq alelauaS sSutllsueq pue sa1n13
    aq+ elrqA aurds aq1 ualq8rells pue ezlllqels 01 >UoM
    salfsnu ePulds lollere
    eql 'lueue^oLu slql Surln6 )ool+ eql o11al1ered Moleq osrol
    rno{ Sutpuaq
    'saelSep 05 }noqe +o
    - pto^P pue 'dn peaq pup lq8re4s autds lno{ daa;1
    'flPuPq8nolqlr*oppu"dna^oLuplnoL{soslollno^:uollotu;oa8uex
    'uorlnf,exa sd;aq saaul aql ul puaq 1q8r1s y :{ro1re[er1
    'sleplnoqs lno{ ssolre llaqruq eql alnlas o1 duF pueqreno ue Sutsn
    pede qlPtan-rePlnoqs uPq]
    repl^^,i11q3t1s spuPtlelPld :dll!
    Snf,OJ SltllolE - I
    'sButllst-ueq's1ea:- :
    -
    'tslop snullsstlel :fuePu::;
    'aeutds rolle'll ": '
    "i-='
    Penlo^ul se:;-
    'uotltsoc --: '
    aql ol >llPq oslol l': ' ; ' '7---
    lool} eql ol lellP'r:: = *'
    lsnlsr oslol lno,{ I --- - -
    {>-
    .J-
    aql 13 plPMio+ p -=:
    f.nqB\\s ro1q3'er-= Y.
    pue 743re4s autds -tnc" : - -
    'sreplnoqs rno{ ssorrP 3- -':
    :
    lleqreq? qllMlq8ud- -t
    U c I -:;l;:
    8ZI" ' Fm lauulPH 'puPq et-
    gzl' '" un) llaqPq asa^au ulr"ero+ aul
    '" ' ]suM asla^au ut seuoq llPLus eq] pue sauoq ':
    vzT' un) aq1 st 1u :
    " Um ls!1\'\ oue JeMol eq] uaaMleq uollfun[
    ZZt"' :s1uro[rPulnolpel eq] uae^]eq al: r
    surParol lr,r^ ,qI
    '" ')peq)H llaqqun0 1r^oP ruled; uotleuord Pi:-li::::
    ol.J' "1"1
    uolleurdn5 'Puln eql punorP
    selelol sn :
    8II' 'ssald q:uaq du6-asoP eqt ueqm I'ureero+, aq+ ul t1"!1-t.11".'^:
    9II' ' ' 'ssald sdarul Paleas 1rnr.no1r1
    'uutB raddn aLll l'Ilor+ {BmB sa' -- "-
    'uolsuaYa sda:u1 butr{-1
    tII'
    z["' " " "'dtc uilParo+ eql 'uolsualxa Sutrna 'ln ',: -
    ,," :
    sdarul aql plPMOl SaAoLu ujealo+ eql'uoxel+
    urvropqsnd :1uro[Moc =
    0II'' "'
    sda)UI euirn6 'uolsuelxe pue uolxel;'PUln
    oMI pu? :-
    }P Jnllo sluaueAoul
    80I"' Fn)aurPPN eq11e := '-
    'snrounq aql uaaMloq uolllunf
    90I"' lln)lapeald
    lurof a8urq P sl Moqle
    aqt '(aprs ra3--'''
    "Fn)alqe) uo :=''
    ?0I"' uol Puln pue (epls qLunql eq+
    z0l' '" ' un) uolle4ua)uo] "q1 SlSlSUOl L!J:=' - -
    snlpPJ aql 'sauoq oMl +O
    ;-'
    00I'''''''' um llaqquno ,""rrq^ 'snleunq eql 'auoq euo +c:
    'pn) llaqlP8 reMC -
    86"'' ure reddn aq1 '(uurearo+) ure [
    sdarlg
    uuretaddn eql olul papl^lp sl Lr'l': '- ' /r\

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