A dip is an upper-body strength exercise. Close grip dips primarily train the triceps, with major synergists
being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. Wide shoulder
width dips place additional emphasis on the pectoral muscles, similar in respect to the way a wide grip
bench press would focus more on the pectorals and less on the triceps.
Bicep: Reverse Barbell Curls
What Is A Reverse Curl (Pronated Curl) The pronated curl, also known as reverse curl, follows the same
movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that
the palms are facing downwards. This can be done with dumbbells, barbells, and EZ bars.
Wrists: Seated Palms Up Wrist Curls
Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of
your wrists should lie on top of your knees. This is the start position. Lower the bar past your knees as
far as possible by bending your wrists only. Also do this in reverse.
Back: Deadlift
The deadlift is a movement in which your hips hinge backward to lower down and pick up a weighted barbell or
kettlebell from the floor. Your back is flat throughout the movement. Some benefits of performing deadlifts
include strengthening and gaining more definition in your upper and lower back, glutes, and hamstrings.
Tricep: Tricep Straight Bar Pushdowns
Pushdowns with the straight bar focus work on the long head of the tricep. The straight bar will place your
hands in an overhand grip with your knuckles facing up. With the elbows tight against the body, the long
head of the tricep activates as the arms straighten.
Abs: Cable Crunches
Cable crunches, also known as kneeling cable crunches, are a weighted crunch variation that target your
abdominal muscles. Perform cable crunch exercises by kneeling in front of a cable station with a pulley
attachment. Grip the rope attachment with both hands and pull it down until it rests right above your head.
Shoulder: Rear Delt Flys
The rear delt fly is a dumbbell exercise which involves sweeping the dumbbell out to the side to train the
rear deltoids. In addition to the rear delts, this exercise works the traps, rhomdoids, lateral deltoids,
and core.
