The incline dumbbell press is the dumbbell variation of the barbell incline bench press and uses an incline
or adjustable bench rather than an incline bench rack. The exercise involves pressing dumbbells from the
chest by extending the arms up, while sitting at a 30 to 45 incline.
Back: Cable Rows
The cable row is an exercise that targets the muscles of the back and forearms. It is often used in beginner
weight training programs for the upper body and is an excellent all-around compound exercise for developing
the middle back while offering useful arm work as well.
Shoulder: Cable Lateral Raises
The cable lateral raise is a shoulder isolation exercise that primarily targets the lateral (medial) deltoid
to build shoulder width and definition. Unlike dumbbells, cables provide constant tension throughout the
entire range of motion, eliminating the "dead zone" at the bottom of the lift where resistance typically
drops.
Bicep: Cable Hammer Curls
The cable hammer curl is a resistance exercise performed using a cable machine with a rope or handle
attachment, utilizing a neutral grip (palms facing each other) to target the biceps brachii, brachialis, and
brachioradialis (forearm muscles).
Tricep: Single Arm Extension
he single arm cable tricep extension is a premier isolation exercise that utilizes constant tension to
target all three heads of the triceps, with specific variations emphasizing the long head for maximum arm
development.
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: Shrugs
Form and execution. The lifter stands erect, hands about shoulder width apart, and slowly raises the
shoulders as high as possible, and then slowly lowers them, while not bending the elbows, or moving the body
at all.
