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Freeweights
Prime movers
Free weight exercise | Prime movers |
---|---|
the deadlift (barbell) | Quadricpes//Hamstrings//Gluteus Maximus//Erector spinea |
Upright row (barbell) | Trapezius// Anterior Deltoid// Bicep//Brachialis |
The Clean (barbell) | Gastrocnemius//Soleus//Quadriceps//Hamstrings//Gluteus Maximus//Erector Spinea//Deltoid//Bicep//Brachialis |
Barbell bicep curl | Biceps//Brachialis |
Back squat (barbell) | Quadriceps//Hamstrings//Gluteus Maximus |
Behind Neck press (barbell) | Trapezius//Deltoids//Triceps |
Shoulder press (to the front) (barbell) | Trapezius//Deltoids//Triceps |
Dumbbell lateral raise | Deltoids |
Lying dumbbell flyes (dumbbell) | Pectorals//Anterior Deltoid |
Prone flyes (dumbbell)(lying face down) | Trapezius//Rhomboids//Posterior Deltoid |
Dumbell lunge | Quadriceps//Hamstrings//Gluteus Maximus |
Single Arm Row (dumbbell) | Latissimus Dorsi//Trapezius//Posterior Deltoid//Bicep//Brachialis |
Lying tricep extension (dumbbell) | triceps |
Bent arm pullover (dumbbell) | latissimus dorsi//pectorals//tricep |
Bench press (barbell) | pectorals//triceps//anterior deltoid |