The Physics of Fitness

Chapter Seven
Alignment

In the context of Resistance Exercise, striving to keep the direction of

When this occurs, all or most of the “load” (resistance) being used
during that exercise is directed toward the target muscle. Joint
distortion (strain) is minimized or eliminated, and the unintentional
loading of smaller, non-target muscles is reduced, which significantly
decreases injury risk.

When the markers mentioned above are not in alignment, a

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When we see someone doing a Standing Barbell Curl (for their Biceps), we take for
granted that as that person pulls upward, gravity is pulling directly in the opposite
direction (i.e., downward), along the same plane.

The plane through which the forearm (as the operating lever of the Biceps) travels, is
aligned with the direction of resistance, and also with the origin and the insertion of the
Biceps. In addition, the angle of the forearm is also in alignment with these markers.
This alignment is not an incidental aspect of the exercise. It is essential, for maximum
efficiency.

In the photos below, notice that the forearm travels through the plane which aligns with
the Biceps origin and the Biceps insertion. The trajectory of the forearm (traveling up or
down) is on the same plane as the downward resistance. This is as it should be.

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The same can be said for all “good” exercises, even though we often overlook the
importance of this principle.

When we do Triceps Pushdowns (below-left), we again comply with this principle, even
though we may not be entirely aware of it. The cable provides an upward resistance,
and we “oppose” it by pushing directly opposite (downward) - through the same plane.
That plane also aligns with the the origin and insertion of the Triceps.

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Of course, there are degrees of compliance and non-compliance, based on how well
we’re doing the exercise (exercise “form”). Perfect alignment gives us maximum
efficiency. The more out of alignment these factors are, the more that efficiency is
compromised.

In Chapters 18 through 25 of this book, we will closely examine the Origins and the
Insertions of all the Physique Muscles, and also the direction of those muscle fibers.
We will also examine the apparent design of the joint over which those muscles cross.
These factors help inform us of what is the “primary function” of those muscles - what
constitutes the “ideal anatomical movement” of those muscles. This suggests the ideal
“pathway” the operating levers of those muscles should take, during a “good” exercise
intended for the development of those muscles.

Therefore, we won’t spend too much time discussing muscle origins and insertions in
this chapter. Rather, we will focus here on the alignment of the three other factors - the
direction of movement, the direction of resistance, and the angle of the operating
lever of a target muscle.

Alignment of Movement and of Resistance

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The concept of “Resistance Exercise” is based entirely on the principle of challenging a
muscle with an opposing resistance, thereby causing it to adapt (to strengthen). If it
were it not for an opposing resistance, a muscle would not be challenged.

An “opposing resistance” refers to a load that is pulling in the opposite direction of a

In the photos below, we see “Torso Rotation with Medicine Ball”. The muscles that
produce this horizontal movement are mostly the Internal and External Obliques. They
are assisted a bit by “Iliocostalis” - which is part of the Erector spinae group (which runs
alongside the spine) and the Transverse abdominis.

As mentioned above, this rotation of the torso is horizontal - left to right. However, the
resistance - provided by the weighted “medicine ball” (above) - is vertical. The ball is
being pulled downward, by gravity. Therefore, the horizontal movement - and the
muscles that produce that motion - are entirely unchallenged by this downward pulling
resistance. There is no “opposition” to the horizontal movement. The muscles which
produce torso rotation, should be made to work AGAINST a resistance that pulls
opposite the direction of movement.

During the (ill-conceived) exercise above, the muscles that are preventing the ball from
falling toward the ground, are the ones that are being challenged by the weight of the
ball. These include the shoulders (Deltoids), Biceps, Trapezius, lower back, etc., but
these are not the focus of the exercise. Nor is this exercise the ideal way to work the
Deltoids, Biceps, Trapezius, and lower back.

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This version of the exercise (above) produces virtually no benefit to the Torso Rotation
muscles, and very little benefit to the other muscles. It is as foolish as it would be if a
person were to lie down on their side, and perform a Dumbbell Curl (below). The
direction of movement and the direction of resistance are not on the same plane.

The solution is simple. Switch from using a weighted ball, to a cable that pulls from
either one side or the other (shown below). You then rotate the torso in the opposite
direction of the cable’s pull. It must be performed in TWO separate movements
because it’s TWO separate muscles. The left side muscles rotate the torso to the left,
and the right side muscles rotate the torso to the right right. Each direction of
movement requires its own opposing resistance. Then, there is alignment.

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Another exercise we often see people do, which lacks alignment, is the one shown
below. It is meant to be a shoulder Rotator Cuff exercise, but this horizontal movement
cannot NOT possibly be challenged by a vertical resistance. The resistance SHOULD
come from the opposite direction of the movement.

The weight she is holding in her hand (above) is being pulled downward. It is being
prevented from falling by the Biceps, but this is not meant to be a Biceps exercise.
Meanwhile, the Rotator Cuff muscles are encountering ZERO opposition to their
movement - even though they are the target muscles.

In reality, she is performing two separate movements - although she may be entirely
unaware of it.

She is doing an inward rotation of the humerus (upper arm bone) and also an outward
rotation of the humerus. These two motions are produced by two different sets of
muscles. But, the way this “pseudo exercise” is performed above, neither of these two

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movements is challenged. What she is doing produces almost no benefit whatsoever to
the target muscles (the internal and external shoulder rotators).

In order to work the “internal shoulder rotators”, one must work against an outward-
pulling resistance. And, in order to work the “external shoulder rotators”, one must
work against an inward-pulling resistance. These are two separate directions of
movement, and each requires its own separate, opposing resistance. The two
directions of movement (“internal” and “external” shoulder rotation) cannot be
challenged simultaneously.

Below we see an “External Humeral Rotation” performed with this person’s right arm.
The resistance (in this example) comes from an elastic band, which is pulling from the
man’s left side. He then rotates his arm to his right, against that resistance. This
internal rotation movement is thus challenged by the resistance which is pulling
“externally”. He would then turn around, and do the same movement with the left arm,
with the resistance pulling from the right. As you can see, the movement and the
resistance occur along the same plane. They are in alignment.

After having done both “External Rotation” movements (right arm and left arm), a
person might then choose to perform the two “Internal Rotation” movements - for his
right and left arm - also with an opposing resistance. See illustration below.

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Here, we see the resistance (black arrow) coming from his right side, while he rotates
his arm “internally” (toward his right) against the opposing resistance. He would then
switch sides and do the same movement with the other arm. 


Again, we wee that there is ALIGNMENT between the direction of movement and the
direction of resistance. They are both on the same plane.

This exercise can also be done using conventional pulleys (cables). What is essential,
is that the resistance originate from a direction that is directly opposite the concentric
movement. Generally speaking, muscles should be made to work against an opposite
direction of resistance.

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In the above examples, we established that a horizontal movement performed with a
vertical resistance does not benefit the muscle producing the horizontal movement.
However, mis-alignment is not always as obvious as that.

In the illustration below, we see a man performing a Supine Dumbbell Press improperly.
The reason it’s “improper” is because his direction of movement is NOT on the same
plane as the direction of resistance. He is moving his arms at an angle that is
approximately 20 degrees from the vertical line, but the direction of perfectly vertical.
Also, you can see that his humerus (which is the operating lever of his target muscle,
the Pectorals) is also not aligned with the direction of resistance.

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This misalignment is less obvious than in the first two examples above. But there is still
a lack of alignment occurring.

Because this mis-alignment is not as drastic as the “vertical and horizontal”, the degree
of compromise is not as great. However, it’s still significant. Rather than getting ZERO
benefit, there is about a 20% reduction of load to the target muscle. Further, the
amount of load that is reduced from the target muscles (in this case, the Pectorals), is
shifted over to other weaker, non-target muscles, as well as to the joints.

In addition, by moving the operating levers (upper arms and forearms) in a direction that
is not on the same plane as the direction of resistance, a person causes the secondary
lever (which would otherwise be neutral) to become active in a potentially injurious way.
In the photos below, we see what happens when we inadvertently tilt the forearm toward
our feet, and toward our head - while intending to perform a Supine Dumbbell Press.

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By failing to keep the forearm aligned with gravity (during a Supine Dumbbell Press), it
acts as a wrench when the elbow is bent. It causes rotation (internal or external -
depending on which of the above two misalignments is occurring) of the humerus, in the
shoulder socket. This forces the smaller, weaker rotator muscles to prevent further
misalignment, and could easily strain them in the process.

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As mentioned above, perfect alignment in resistance exercise also requires that the
origin and insertion of the target muscle, be aligned with the direction of movement,
the direction of resistance and the operating levers (primary and secondary) of the
target muscle.

Below, we see what this would look like if we were to look straight downward, through
the plane of resistance (gravity), and the direction of the movement - when alignment is
correct. We can clearly see that there is also alignment with the Pectoral muscle’s
origin on the sternum (A), and the Pectoral insertion on the humerus (B).

This is not a coincidence. It is the only way to load a target muscle, without diluting
the resistance, without diverting a portion of the load to unintended muscles, and
without joint distortion (twisting). Any deviation from this alignment would result in a
proportional diminishment of the load to the target muscle, and a commensurate
transference of the load to other, non-target muscles, plus (possibly) some degree of
joint strain.

Below, we see a side view of the perfect alignment also shown above. From this angle,
you can see that the upper arms (the primary levers), as well as the forearms (the
secondary levers) are also aligned with the shoulder joint, and also with the origin and
insertion of the Pectorals, and with the directions of resistance (gravity) and movement.

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Let’s look at another exercise - “Supine Dumbbell Triceps Extensions” - showing
alignment, as well as the absence of alignment. While we’re at it, we’ll also identify
which angles are best for checking the alignment of an exercise.

Below, we see a side view of this exercise. This angle allows us to see the resistance
curve - where, in the range of motion, the forearm “crosses” perpendicularly with gravity.
From this angle, we can see where the operating lever is most “active”, and least
“active”. However, what we CANNOT see, from this angle, is whether or not there is
perfect alignment.

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When viewing an exercise for the purpose of checking alignment, we must view it from
a perspective that allows us to see the “planes” of movement and of resistance - as
represented by straight lines. The side view shown above allows us to see the arc of
the resistance curve, but not the “plane” of resistance or of the movement.

If you go back up and look at the photos of Arnold Schwarzenegger doing the Barbell
Curl, you’ll notice it’s not a side view. That is why we are able to draw a straight line
through the plane of movement, and through the plane of resistance.

The same is true when analyzing the Triceps Pushdown. A side view would allow us to
see the arc of the resistance curve, but not the planes of resistance and of movement.
A front view, however, would allow us to see the plane of resistance and of movement,
as represented by straight lines. An overhead view would also allow us to these.

In the photos below, we can see the plane through which gravity pulls, as well as the
plane through which the movement travels - both viewed as straight lines. The first
requirement to see if the exercise is properly aligned, is that those two planes (lines)
overlap with each other, and appear as one line - as is the case below.

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The arrow pointing up (indicating concentric movement), and the arrow pointing down
(indicating the direction of resistance), are on the same plane. Notice also that the
origin of the Triceps (located on the posterior side of the shoulder) and the insertion of

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the Triceps (located on the Olecranon process of the forearm - just behind the elbow)
are also on that same plane. This is perfect alignment.

Below is the overhead view of the same exercise. Again, we see a line which
represents the plane through which the concentric movement travels, as well as the
direction of resistance. That same line (one for each arm) overlaps with the origin and
insertion of the Triceps, and also with the operating lever of the Triceps (which is the
forearm). Again, this shows perfect alignment.

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Now, let’s see what misalignment looks like, viewing the Supine Dumbbell Triceps
Extension from the same two perspectives.

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We can clearly see that the vertical “down” arrow - representing the direction of gravity
- is not on the same plane as the diagonal “up” arrow - representing the direction of
movement. Since the elbow is a “hinge” joint, and can only extend in one direction, the
direction of movement automatically follows the angle of the upper arm. So, although
the origin and insertion of the Triceps is aligned with the direction of movement
(diagonal), the origin and insertion are not aligned with the direction of resistance

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(gravity / vertical). The operating lever of the Triceps (the forearm) is also not aligned
with the direction of gravity.

Since the humerus and forearms are not vertical (as is the direction of gravity), they are
now loading - and straining - the rotator cuff muscles. In addition, due to the lateral tilt
of the upper arms, the Pectorals will now be slightly loaded. Where is the load on
those two muscle (non-target) muscle groups coming from? It’s being subtracted
from the Triceps load.

The lack of alignment causes a diminishment of the load on the Triceps, and diverts that
load to the Pecs and the internal shoulder rotators. This loading of the Pectorals and of
Internal Shoulder Rotators is not contributing to the benefit of the Triceps, and it’s also
not necessarily productive for Pecs and the Internal Rotators. It’s not enough load to
adequately stimulate the Pecs, and could easily be too much load for the Internal
Shoulder Rotators.

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In the overhead view above, we can see this misalignment from a different perspective.
In the photo where my arms are bent, I’ve placed line showing the plane of resistance.
The weights are being pulled straight down, through that plane, by gravity. However,
the origin and insertion of the Triceps are not aligned with the direction of resistance, as
they were in the overview view of the previous example. Also, in this version, the
concentric movement cannot be vertical because the forearm must follow the outward
tilt of the humerus. So, the plane of concentric movement is not in alignment with the
plane of resistance.

This lack of alignment results in a lack of efficiency - higher cost / lower benefit. A
person using this type of improper alignment, during a Supine Dumbbell Triceps
Extension, will spend X amount of energy, but will waste about 20% of that energy on
non-target muscles (unproductively) and joint strain. Perfect alignment would load the
Triceps more efficiently, with less risk of injury or strain.

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The issue of whether or not the direction movement and of the direction of resistance
are on the same plane is almost always present - even if a exercise does not qualify
as an “ideal anatomical movement” for a particular muscle. Having the direction of
the movement and the direction of resistance on the same plane is vital for preventing
the twisting of joints, and the inadvertent loading of smaller muscles that may not be
able to handle the load that’s being diverted to them.

For example, in the illustrations below, we see two different directions of movement.
The illustration below-left (A), shows a straight forward direction of movement, and the
pulley (the direction of resistance) is on the same plane as the direction of movement.
You can also see that the humerus and forearm are on that same plane. This is good
alignment.

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In the illustration above-right (B), the direction of movement has changed to a slightly
upward (incline) angle. But notice that the pulley has been lowered, so that the
direction of resistance is still on the same plane as the direction of movement. The
cable (indicating the direction of resistance) is also on the same plane as the humerus
and the forearm, so there is no humeral torque (twisting of the shoulder joint). This is
also good alignment.

I’ve drawn a thin line through the shoulder joint in illustration “B”, indicating where the
plane of resistance, and of movement, was in example “A”. This allows you to see that
the pulley is lower than that now, but the direction of movement is higher than that now.
This concentric movement should always move directly opposite the direction of
resistance.

As you’ll soon learn, an Incline angle chest press is not a good movement.
Nevertheless, at least the direction of resistance was adjusted to accommodate the
change in the direction of the concentric movement.

(Note: The Incline angle press is often used for working the Pectorals, but it is not a very
exercise, as will be more fully explained in Chapter 17 and 18. However, the illustrations above
are primarily intended to show how anatomical movement should always be directly opposite
the direction of resistance.)

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Summary
For proper biomechanics in resistance exercise, one of the first things to understand is
the importance of having the movement of an exercise be challenged by an “opposing”
resistance. The primary objective of resistance exercise is to challenge a muscle, and
the only way that can happen is when resistance pulls in a direction that is directly
opposite the the direction of movement (i.e., during the concentric phase of an
exercise).

The more “directly opposite” the resistance (perfect alignment), the greater the
percentage of a resistance that will be loaded onto the target muscle. The less “directly
opposite” the direction of resistance is, the more that load will be diluted from the target
muscle, and transferred over to non-target muscles. Also, the more likely it is that joint
strain that will occur.

The more close to perfect alignment an exercise is, the more efficient it is. This
translates to more load on the target muscle, and less wasted energy / unproductive
effort.

As you’ll see in Chapters 18 through 25 - where we’ll analyze various exercises for
individual muscle groups - one of the primary factors used to determine the efficiency of

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an exercise is alignment. Whether the muscle being worked is the Latissimus dorsi,
the Posterior Deltoids, the middle Trapezius, the Pectorals or the Anterior Deltoids - a
good exercise will always have proper alignment.

Alignment must be viewed as a plane - a straight line, drawn through the direction of
resistance, the direction of movement, the origin and insertion of the target muscle, and
the levers involved in that action.

Some exercises are only slightly misaligned, and thus dilute the benefit (to the target
muscle) by only 10% or 20%. Of course, that 10% or 20% of the load is re-directed
somewhere else, and often it’s to smaller muscles and joints. This may not be enough
to cause injury, but it’s certainly not as good as performing an exercise with perfect
alignment.

Other exercise are so lacking in alignment, that they dilute the benefit (to the target
muscle) by as much as 90% or 100% (like “Torso Rotation with a Medicine Ball”).

An argument could be made that all movements are productive to some degree - even
in the absence of alignment. However, a better argument could be made that it’s good
to know precisely which muscles are being loaded, and that those muscles are being
intentionally loaded, and that no dilution of that load is occurring unintentionally.

Also, its good to know where the risk of injury exists, and understanding how alignment
works, in resistance exercise, is essential for determining that.

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