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Exercise Lab

Lying Dumbbell Row

The lying dumbbell row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.

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Target Muscle Groups: Back  |  Shoulders


Lying Hip Roll

The lying hip roll mobilizes and relaxes the hips and obliques. If a bolster is unavailable you may roll up a small towel and place it beneath your hips. This is a good exercise to perform after exercises which load the spine, such as squats or push presses.

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Target Muscle Groups: Chest  |  Hips & Buttocks


Lying Knee Rock

The lying knee rock relaxes and mobilizes the muscles around the low back and glutes (butt). The knee rock stretches the muscles and tendons that are found over the outside of the hip. The knee rock also helps relax the iliotibial (IT) band.

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Target Muscle Groups: Chest  |  Hips & Buttocks


Lying Knee Tuck

The lying knee tuck stretches the erector spinae muscles. Pulling the knees toward the hips release tension in the low back and helps prevent back pain. This exercise can be performed with a bolster or rolled up towel.

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Target Muscle Groups: Back  |  Hips & Buttocks


Lying PowerBlock Row

The lying PowerBlock row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.

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Target Muscle Groups: Back  |  Shoulders


Lying Quad Stretch

The lying quad stretch targets the front of the thighs. If you have a training partner they may apply light pressure to the leg being stretched. This helps you relax into the stretch and increases the range of motion at the hip and knee.

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Target Muscle Groups: Legs


Lying Reverse Cable Fly

The lying reverse cable fly targets the rear-deltoids and upper back muscles. This is a classic bodybuilding exercise for "filling out" the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.

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Target Muscle Groups: Back  |  Shoulders


Lying Scapula Retraction

Lying scapular retraction strengthen the rhomboids (muscles between the shoulder blades). This exercise will stretch your chest and shoulders and strengthen the muscles of the upper back. Perform this exercise after work or at the end of your workout.

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Target Muscle Groups: Shoulders


Lying Single-arm Reverse Cable Fly

The lying single-arm reverse cable fly targets the rear-deltoids and upper back muscles. This is a good exercise for building strength-endurance in the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.

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Target Muscle Groups: Back  |  Shoulders


Lying Triceps Extension

The lying triceps extension (skull crushers) is a great exercise for building strength and size in the upper arms. This exercise works all three heads of the triceps brachii (medial, lateral, long). Use dumbbells for reduced load on the wrists and an increased range of motion.

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Target Muscle Groups: Triceps


McArdle Step - Test

The McArdle step test is designed to test your cardiovascular endurance. This is a good choice for testing large groups.

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Target Muscle Groups: Cardio-Respiratory System


Medicine Ball Slam -- Three Position

The Medicine Ball Slam -- Three Position exercise is an excellent full-body conditioning movement. The “med” ball slam is challenging enough to be its own workout. If you’re in need of burning some calories quickly, try this exercise for 3 sets of 10 reps. Keep the rest period short and the intensity up.

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Target Muscle Groups: Abs & Core  |  Back  |  Triceps


Medicine-Ball Crunch

Medicine-ball crunches target and define the abdominals. Using a medicine ball increased the resistance on the abs and obliques. This additional core muscle recruitment leads to faster results.

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Target Muscle Groups: Abs & Core


Medicine-Ball Half Curl-Down

Medicine ball half curl downs target and define the abdominals. Using a medicine ball increases the resistance on the abs and obliques. This additional core muscle recruitment leads to faster results.

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Target Muscle Groups: Abs & Core


Medicine-Ball Sit Up

The medicine ball sit up sculpts and strengthens the abs and obliques. Sit ups also involve the hip flexors and lower back to a lesser degree. Using the med ball will continue to challenge the abs long after basic crunches have been mastered.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks



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