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Exercise Lab

Seated Overhead Bicep Curl

Seated Overhead Bicep Curls are great for isolating and defining the biceps.

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Target Muscle Groups: Biceps


Seated Overhead Tricep Extension

The Seated Overhead Tricep Extension is a great isolation exercise for the triceps. If you want to define your triceps, this is the perfect exercise.

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Target Muscle Groups:


Seated Overhead Triceps Extension

The Seated Overhead Triceps Extension isolates the triceps. This is a good exercise for building strength and definition to your triceps.

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Target Muscle Groups: Triceps


Seated Rear Deltoid

The Seated Rear Deltoid targets the rhomboids, trapezius, and the rear deltoids. This exercise great for strengthening and shaping the shoulders.

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Target Muscle Groups: Back  |  Shoulders


Seated Row

The Seated row is an excellent exercise for strengthening the back muscles. The seated row targets the upper back and biceps.

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Target Muscle Groups: Back


Seated Row -- Machine

The machine seated row strengthens and shape the lats and rear deltoids. The chest pad stabilizes the trunk, therefore little load is placed on the posterior trunk and core muscles. This makes the exercise good for bodybuilding (aesthetic) purposes, but undesirable for performance enhancements.

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Target Muscle Groups: Back  |  Shoulders


Seated Straight Bar Bench Press

The Seated Straight Bar Bench Press is a great strengthening exercise for the chest and triceps.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Seated Toe Raise

The seated toe raise strengthens the tibialis anterior (shin). This muscle is often neglected and can become weak without proper training. The seated toe raise can be performed standing or seated. Flex your toes toward you lower leg and hold for peak-contraction of the tibialis.

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Target Muscle Groups: Calves


Seated Wrist Deviation

Seated wrist deviation is an exercise for the wrists. This stretch encourages natural range of motion at the wrist joint. Maintaining healthy wrists may prevent the development of carpal tunnel syndrome (CTS).

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Target Muscle Groups: Forearms


Seated Wrist Extensor Stretch

The seated wrist extensor stretch is good for keeping the wrist limber. Wrist flexibility is important for aikido and any other sports where the wrist could be injured. It is also good for anyone who spends a lot of time typing. There is no equipment needed so this stretch can be performed anywhere.

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Target Muscle Groups: Forearms


Seated Wrist Flexor Stretch -- Left

The seated wrist flexor stretches the forearm, wrist, and wrist flexors. These muscles are involved in many strength training exercises and become overdeveloped easily. The seated wrist flexor stretch will help you maintain healthy forearm muscles.

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Target Muscle Groups: Forearms


Seated Wrist Mobility

Seated wrist mobility exercise increases circulation and mobility of the wrists and forearms. If you have a desk job that includes a lot of computer work this exercise should be performed daily. Seated wrist mobility will help keep your forearms and wrists healthy.

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Target Muscle Groups: Forearms


Seated Wrist-Pronation Stretch

The seated wrist pronation stretches the forearm, wrist, and wrist extensors. This exercise also reduces the pressure on surrounding tissues and increases circulation. The seated wrist pronation exercise enables you to isolate and stretch the muscles on the top of the forearm.

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Target Muscle Groups: Forearms


Seated Wrist-Supination Stretch

The seated wrist supination stretch targets the forearms, wrists, and wrist flexors. This exercise also reduces the pressure on surrounding tissues and increases circulation. The seated wrist pronation exercise enables you to isolate and stretch the muscles on the underside of the forearm.

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Target Muscle Groups: Forearms


Shin Stretch

The shin stretch targets the tibialis anterior (shin). This muscle often becomes weak and overused. The standing shin stretch will effectively stretch the muscles of the shin. Shin splints are common in runners. The repeated running cycle of pounding and push off results in muscle fatigue and eventually leads to pain in the tibia. The standing shin stretch will help keep the tibialis healthy.

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Target Muscle Groups: Calves



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