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Top Ten Best Exercises

Dumbbell Incline Curl
Dumbbell Incline Curl

In the starting position of the incline dumbbell curl, the long head of your biceps brachii is more stretched than the short head. As a result, it gets more involved in the lift. Since the majority of your biceps’ peak is made up by the long head, the incline dumbbell curl is great for building a bigger biceps peak.

Neutral-Grip Dumbbell Bench Press
Neutral-Grip Dumbbell Bench Press

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor.

Half-Kneeling Rotational Cable Chop
Half-Kneeling Rotational Cable Chop

Perform a reverse kneeling rotational chop. This variation is the same except the rope is attached to a low cable pulley and instead of rotating downward you will be rotating upward, away from the cable machine. Perform a half kneeling rotational chop.

source: exercise.com
Barbell Front Squat With Heels Elevated
Barbell Front Squat With Heels Elevated

Elevating the heels when squatting places even more emphasis on the quadriceps muscles, so this exercise is a double whammy for the front of the legs. Physiology of the Barbell Back Squat Heels Elevated. Squats improve all of the major muscle groups of the body, but they are most geared toward increasing quadriceps mass and strength.

Half-Kneeling Single-Arm Bottom-Up Kettlebell Press
Half-Kneeling Single-Arm Bottom-Up Kettlebell Press

Half Kneeling "Bottoms Up" Kettlebell Press ... Half Kneel, Single Arm Overhead Press - Duration: ... Kettlebell Bottom Up Press Tips - Duration: ...

source: youtube.com
Dumbbell Chest-Supported Row
Dumbbell Chest-Supported Row

The chest-supported dumbbell row is a safe and effective way to build a ... The Best Swimsuits for Your Body Type ... This 3-Move Workout Will Carve Your Core

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Dumbbell Floor Press
Dumbbell Floor Press

Dumbbell Squeeze Press/Floor Press Combo Watch The Video - 00:46. This is a great mechanical dropset, where you transition from a harder version of a movement to an easier one. Start by performing dumbbell squeeze presses, and then transition directly to dumbbell floor presses when you fatigue.

Barbell Hip Thrust
Barbell Hip Thrust

What Is a Hip Thrust? The Hip Thrust is a glute exercise designed to improve your strength, ... and a barbell. ... 4 Best Glute Exercises You're Not Doing;

source: stack.com
Crunches
Crunches

According to the ACE, the crunch is still the best abdominal exercise, but beware, because doing crunches INCORRECTLY may be wasting your time. According to the ACE, the crunch is still the best abdominal exercise, but beware, because doing crunches INCORRECTLY may be wasting your time.

Twist Crunches
Twist Crunches

Crunches with Twist Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). Action EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.

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Side Crunch
Side Crunch

Other Exercises To Use: Several other exercises will work the oblique muscles in the same way as lying side oblique crunches. These can be combined with a complete abdominal routine as well. Some of these exercises include fingers to heel oblique touchers, barbell oblique side bends, lying oblique leg raises and hanging oblique knee raises.

source: shapefit.com
Reverse Crunches
Reverse Crunches

Find the best exercises with our Exercise Guides and build your perfect workout. Store All Access Training Nutrition Community . ... Reverse Crunch Images

Vertical Leg Crunch
Vertical Leg Crunch

The vertical leg crunch is a calisthenics and pilates exercise that primarily targets the abs ...more The vertical leg crunch is a calisthenics and pilates exercise that primarily targets the abs. The only vertical leg crunch equipment that you really need is the following: exercise mat.

source: exercise.com
image: greatist.com
Bicycle Exercise
Bicycle Exercise

The bicycle crunch is the best ab exercises you can do to activate the rectus abdominis, your upper abdominal muscle, and it is second only to the captain's chair for activating the obliques, your side abdominal muscles.

Lunge Twist
Lunge Twist

As you sink into the lunge, twist your torso to the left. Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right. This completes one rep. Do 10 reps for a set, and do at least two sets.

source: popsugar.com
Rolling Plank Exercise
Rolling Plank Exercise

The rolling side plank is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the glutes, lower back, shoulders and obliques. The only rolling side plank equipment that you really need is the following: .

source: exercise.com
image: shape.com
Goblet Squat
Goblet Squat

Find the best exercises with our Exercise Guides and build your perfect workout. Store All Access Training Nutrition Community . ... Goblet Squat Instructions

Pallof Press
Pallof Press

Best Core Strengthening Exercises: Proper Pallof Press Form 1) Grab a cable with a single hand pulley and take a few steps directly out to the side. 2) Stand with your feet shoulder width apart with knees slightly bent, keeping your chest puffed out and your shoulders back.

source: seannal.com
Dumbbell Row
Dumbbell Row

One-Arm Dumbbell Row Instructions Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

Push-Up
Push-Up

But it's time to stop considering the pushup an arm workout and start accepting it for the body-altering, core-strengthening move it truly is. You don't have to drop and give me 50; simply incorporating more pushups into your regular routine can help you reach all sorts of fitness goals, by helping you improve everything from your posture on your bike to your balance to your arm swing.

Split Squat (Stationary Lunge)
Split Squat (Stationary Lunge)

The Stationary Lunge or Split Squat Exercise. The lunge is not really one but an extensive group of exercises, and together they make up the best exercise group for the leg and hip complex by a mile. You can lunge in almost any direction and improve your stability, strength and overall body function all at the same time.

Lateral Squat
Lateral Squat

The Lateral Squat helps to stretch the muscles on the inside of you thigh and hips.

Hip Extension (Glute Bridges/Hip Thrusts)
Hip Extension (Glute Bridges/Hip Thrusts)

The one glutes exercise that is underused by many is the hip extension. The hip joint extends through the synergistic working of the hamstrings, gluteal muscles and extensors, with support from the muscles of the lower back.

source: top.me
image: pinterest.dk
Swimming
Swimming

Whether or not swimming is the best workout for your particular body depends on your unique needs and preferences. The Benefits of Swimming. One of the often repeated comments about swimming is that it exercises your entire body. The truth of this really depends on how you approach swimming. It is possible to get in a pool and swim on your back without exerting much energy at all.

source: fitday.com
image: rd.com
Tai chi
Tai chi

Tai chi and qi gong use your whole body, including the muscles in your back. Type. Flexibility: Yes. The movements help improve flexibility. Aerobic: No. These are moving meditations, not cardio workouts. Strength: Yes. When you do qi gong and tai chi, you're building strength in a subtle way. Your body weight is all you need.

source: webmd.com
Strength Training
Strength Training

There is a reason climbing has been a staple exercise in military training and combat fitness for thousands of years—it's one of the best upper-body strength exercises. Climbing targets many muscle groups (hands, arms, shoulders, abs, and back), and builds coordination and agility skills.

Walking
Walking

The main problem with walking as a principal aerobic activity is that you can easily fail to do it strenuously enough to get the conditioning benefits of exercise. Aerobic walking cannot be casual or intermittent, and it takes a little more time than the other options.

source: drweil.com
Kegel Exercises
Kegel Exercises

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime.

1 – Deadlift
1 – Deadlift

Why the Deadlift Exercise is the Best of All Time. 1. Back pain can stem from weak glutes. 2. Back pain can also come from weak spinal erectors that cannot maintain a specific position. Deadlifts train the spine to remain stable while exposed to stupidly high shear forces, and thus making you Superman. 3. Chicks dig guys with strong powerful glutes. 4.

source: theptdc.com
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2 – Squat
2 – Squat

2. Interval Training. Why it's a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace. How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two.

source: webmd.com
3 – Bench Press
3 – Bench Press

3 Exercises That Boost Your Bench Press. Other than practicing the actual bench press, of course. By BJ Gaddour. ... Related: The 7 Best Triceps Exercises.

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4 – The Clean
4 – The Clean

Volume and intensity: 3-5 sets of 4-8 repetitions with 80-150% of your power clean maximum, provided you can lift it with good form. Clean Pull From the Hang. Purpose: To improve your strength and explosiveness in the second pull (the explosive) part of the lift. Set-up: Approach the bar. Your feet should be hip-width apart.

source: stack.com
image: leanitup.com
5 – The Chin-Up
5 – The Chin-Up

"Now you do have to get comfortable with the top position of a chin-up," Gentilcore says. You may need to step up on a box or have a friendly trainer help lift you up above the bar. Once you are there, hang with your chin above the bar, arms bent, with a strong underhand grip.

source: health.com
6 – Shoulder Press
6 – Shoulder Press

EXERCISE 3 Standing Military Press. This exercise is so named due to its regular inclusion in physical conditioning programs for several branches of the Armed Forces. No movement is more basic for the shoulders. The military press is to the shoulders as the bench press is to the chest, and the squat is to the thighs.

7 – Bent-Over Row
7 – Bent-Over Row

Bent Over Barbell Row Benefits. It is one of the best exercises for maximizing the pulling strength in your upper body. The bent over rows require you to pull explosively, which means the faster you can lift, the stronger and thicker your back muscles will get. The bent over barbell row makes you bend at the waist, thereby allowing you to execute the proper form safely.

8 – Dips
8 – Dips

The best chest exercises are not determined by the ones you can lift the most weight on but rather the ones that work best for you. In this video, I’m going to show you the 8 best chest exercises to help you build a bigger chest despite using bench press and dips for years.

image: leanitup.com

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