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Exercise Lab

Band Shoulder External Rotation -- Standing

External rotation performed with the resistance band is a great rotator cuff exercise. Years of bench pressing and heavy weightlifting may lead to an imbalance of strength between the prime movers and stabilizers of the shoulders. Performing external rotation will help correct imbalances and keep your rotator cuff muscles healthy and strong. You can perform this exercise after an upper-body workout. Use an elastic band or cable machine.

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Target Muscle Groups: Shoulders


Band Shoulder Flexion -- Half Range

The band shoulder flexion performed with a partial range-of-motion develops strength in the front deltoid. If an elastic band is not available you may use a cable machine or ask a training partner to manually apply resistance to your forearm as you raise your arm up. Pause at the top of the exercise to get peak-contraction of the shoulder. Perform the shoulder flexion exercise at the end of your workout or before moving to your abdominal exercises.

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Target Muscle Groups: Shoulders


Band Shoulder Flexion -- Standing

Shoulder flexion performed with a resistance band and while standing strengthens the shoulder muscles. Pause at the top of the exercise to achieve peak-contraction of the deltoids. Keep your trunk tight and torso upright to activate your core muscles. Perform this exercise on an unstable base such as a Bosu ball to further challenge your core muscles. Perform this exercise at the end of your upper-body workout.

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Target Muscle Groups: Shoulders


Band Shoulder Internal Rotation -- Standing

Shoulder internal rotation using an elastic band or cable machine strengthens the internal rotators. Rotator cuff exercises such as internal rotation performed with the resistance band help stabilize the shoulder joint.

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Target Muscle Groups: Shoulders


Band Terminal Knee Extension -- Standing

Terminal knee extensions are used to strengthen the quadriceps. It is believed that this exercise helps runners knee. Runner's knee is when the patella (kneecap) rubs against the end of the femur (thigh bone) as the knee moves. The terminal knee extension exercise strengthens the (VMO) vastus medialis oblique muscle, which is primarily charged with keeping the patella in its proper place. For increased comfort, place a towel behind the knee before tightening the elastic band.

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Target Muscle Groups: Legs


Barbell Bench Press

The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Barbell Complex

The barbell complex is a "hybrid" exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It's very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.

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Target Muscle Groups: Abs & Core  |  Full Body  |  Hips & Buttocks  |  Legs  |  Upper Body


Barbell Curl

The barbell curl is another variation of one of the most popular exercises. Using both arms together allows you to use more weight, which is essential if you are trying to get stronger. It is a simple exercise that is good for beginners and is still challenging enough for more advanced exercisers.

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Target Muscle Groups: Biceps  |  Forearms


Barbell Decline Bench Press

The barbell decline bench press is a compound exercise for the chest, shoulders, and triceps. An angle of 20 to 40-degrees below horizontal is best.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Barbell Forward Lunge

The barbell forward lunge strengthens the glutes and thighs. You can take a shorter step forward if you are just learning to perform lunges. Once you have performed a few sets you can increase your stride length to activate the hamstrings and glutes. Dumbbells may be used in place of a barbell if you have difficulty balancing the bar on your back. The barbell forward lunge can be included in your lower-body workout or circuit training routine.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs


Barbell Half-Squat

The barbell squat is the "king" of lower body exercises because it involves most of the muscular system. The barbell squat exercise strengthens the quadriceps glutes, hamstrings, calves, and the lower back. By performing this exercise with limited range-of-motion you are capable of lifting more weight. This might be important to a powerlifter looking to perform "partials" for added strength. Set the safety pins to the low squat position.

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Target Muscle Groups: Abs & Core  |  Legs


Barbell Oblique Rollout

The Barbell Oblique Rollout strengthens the abdominals, obliques and shoulders. By turning the bar as you roll out you activate the obliques. Keep your back from sagging by contracting your abs. Start with a few reps at a time until you have the strength to complete a full set of 10 reps.

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Target Muscle Groups: Abs & Core


Barbell Overhead Punch with Rotation

The Barbell Overhead Punch with Rotation exercise develops strength and power in the core muscles. If you are looking to boost to your metabolism, include this exercise in your circuit training program. Perform as many reps as you can perform using good form. As your condition improves you may add weight to increase difficulty.

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Target Muscle Groups: Abs & Core  |  Shoulders


Barbell Overhead Trunk Rotation

The Barbell Overhead Trunk Rotation exercise strengthens the core muscles. This exercise is also used for metabolic conditioning. Keep the reps lower and rest periods longer for power development. This exercise is a favorite of athletes in power sports such as wrestling and Martial Arts.

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Target Muscle Groups: Abs & Core


Barbell Parallel Squat

The "regular" or parallel squat is a great exercise for lower-body strength. Parallel is defined as where the tops of the thighs reach parallel to the floor. Set the safety pins in the squat rack to receive the bar if you are unable to rack the weight. The parallel squat develops the quadriceps, glutes, hamstrings, calves and low back. The parallel squat can be used to develop strength, definition and muscle size in the legs.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs



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