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Exercise Agonist antagonist Joint Crossed Joint Action Concentric Phase Eccentric Phase
Bicep curl  Bicep  Tricep  Elbow  Flexion  Lifting Up  Lowering down  
Abdominal curl  Rectus Abdominus  Erector Spinae  Lumbar vertebrae  Flexion  Going forward  Lowering down  
Press up  Pectorals  Trapezius  Shoulder  Flexion  Lifting up  Lowering down  
Squat  Hamstring  Quadriceps  Knee  Flexion  Lowering down  Coiming up  
Tricep dip  Tricep  Bicep  Elbow  Extension  Lifting up  Lowering down  
Dorsal raise  Erector spinae  Rectus abdominus  Lumbar  Flexion  Lifting up  Lowering down  
Side lying leg raise  Abductor  Adductor  Hip  Abduction  Lifting up  Lowering Down  
Prone leg raises  Gluteus maximus  Hip flexors  Hip  Extension  Extending up  Lowering down  
Dumbbell lateral raise  Deltoid  Latissimus dorsi  Shoulder  Abduction  Lifting up  Lowering down  
Lateral Pull down  Latissimus dorsi  Deltoids  Shoulder  Adduction  Pulling Down  Going up  
Lying leg curl  Hamstring  Quadriceps  Knee  Flexion  Bending  Straightening  
Upright row  Trapezius  Pectorals  Shoulder  Shoulder elevation  Lifting up  Lowering down  

 
 
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