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Exercise Lab

Seated Dips -- Triceps Press

The seated dip exercise is a compound movement for strengthening the shoulders and triceps. Dips performed on a machine are a good substitute for body-weight dips.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Seated Double Wrist-Flexor Stretch

The seated double wrist flexor stretch is a good exercise for anyone who types a lot. It helps keep the wrist and fingers flexible. This flexibility is helpful for exercises like the front squat and the power clean. This stretch does not require any equipment and can be done anywhere.

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Target Muscle Groups: Forearms


Seated Forearm Extensor Stretch

The seated forearm extensor stretch stretches the muscles of the wrist and forearm. Wrist flexibility is very important in aikido and other activities where the wrist could be bent and injured. The seated forearm extensor stretch can be performed anywhere.

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Target Muscle Groups: Forearms


Seated Forearm Flexor Stretch

The seated forearm flexor stretch stretches the muscles of the wrist and forearm. Wrist flexibility is very important in aikido and other activities where the wrist could be bent and injured. The seated forearm flexor stretch can be performed anywhere.

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Target Muscle Groups: Forearms


Seated Forearm Flush

The seated forearm slush both stretches and strengthens the muscles of the forearm, wrist and hand. It is very simple to perform and can be done anywhere. When this exercise becomes too easy you can add grippers or a stress ball to increase the strength of your grip.

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Target Muscle Groups: Forearms


Seated Forearm Isometric

The seated forearm isometric is a good stretch for your forearm and wrist. People who spend a lot of time typing as well as people who practice aikido or other activities that require wrist flexibility will benefit from this stretch. It is simple and can be done anywhere.

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Target Muscle Groups: Forearms


Seated Hip Abduction -- Machine

The seated hip abduction machine is a simple and effective exercise for strengthening and sculpting the outer thigh muscles. This exercise also strengthens the glutes (rectus femoris).

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Target Muscle Groups: Hips & Buttocks


Seated Hip Adduction -- Machine

The seated hip adduction exercise is a simple and effective way to strengthen the inner thighs. The seated hip adduction exercise is suited for all exercise levels.

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Target Muscle Groups: Legs


Seated Leg Curl

The seated leg curl is a good exercise to strengthen and shape your hamstrings. Most gyms will have the machine required for the exercise. This exercise is good for beginner exercisers. When you perform the seated leg curl make sure that you squeeze as far back as you can.

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Target Muscle Groups: Legs


Seated Leg Curl

The Seated Leg Curl is an isolation movement for the hamstrings. This exercise adds shape to the back of the thighs.

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Target Muscle Groups: Legs


Seated Military Press

The seated military press is a compound exercise for the shoulders and triceps. Perform the shoulder press while standing to activate more muscle groups.

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Target Muscle Groups: Shoulders  |  Triceps


Seated Neck and Shoulder Stretch

The seated neck and shoulder stretch is a good way to actively stretch your neck and shoulder. This exercise can be done anywhere and it is good for people with limited mobility in their neck or shoulder. The seated neck and shoulder stretch is good for beginner exercisers and people who spend a lot of time sitting at a computer.

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Target Muscle Groups: Shoulders  |  Neck


Seated Neck and Wrist Stretch

The seated neck and wrist stretch is a good way to actively stretch your neck wrist and forearm. This exercise can be done anywhere and it is good for people with limited mobility in their neck or wrist. The seated neck and wrist stretch is good for beginner exercisers and people who spend a lot of time sitting at a computer.

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Target Muscle Groups: Forearms  |  Neck


Seated Overhead Abdominal & Oblique Crunch

The Seated Overhead Abdominal & Oblique Crunch is a great exercise for your abdominals and obliques. Perform this exercise if you want to increase strength and add definition to your abdominals.

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Target Muscle Groups: Abs & Core


Seated Overhead Arm Curl on FSFIB Flat-to-Incline

The Seated Overhead Arm Curl on FSFIB Flat-to-Incline is an isolation exercise for the biceps. Use this exercise if you want to build strong and well defined arms.

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Target Muscle Groups: Biceps



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