Invented by George Zottman at the end of the 19th century, the Zottman curl is a little-known strength training exercise. This variation of the classic curl consists of rotating the wrists at the top of the movement in order to target both the biceps and the forearms. How to perform the exercise? To carry out the exercise...
Dumbbell front raises are a particularly effective weight training exercise for developing your shoulders. But how to perform this movement for optimal muscle recruitment? How to perform this exercise? Dumbbell front raises are performed in a standing position. Make sure you are on a stable floor. Take a dumbbell in each hand (with the...
Which muscles are used in the goblet squat? The muscles most involved in the goblet squat are those located in the lower body. Thus, the quadriceps are strongly involved in this movement because of the stretching of all the muscles composing the quadriceps. In the same way, the glutei are a muscular group very solicited by the goblet squat.
The kick back with dumbbells is a back extension which aims at muscling the back part of the arm. Muscularly, it is mainly the triceps and the back part of the shoulder, the posterior deltoid. How to do the exercise? Place yourself next to a bench, on the opposite side of the limb you want to work. Press your back against the bench...
The bench press is an ideal way to develop the pectoral muscles. The bench press with dumbbells is an exercise of isolation which makes it possible to work the pectoral ones while minimizing the intervention of the shoulders and the triceps. It is generally carried out at the end of the session after having previously carried out heavy basic exercises. These will work in an almost isolated way. Indeed...
After you have done your warm-up, you take a bench and incline it to about 30 degrees. Choose dumbbells to perform the exercise. Then with your back resting on the bench, start with both dumbbells in the up position then lower one dumbbell keeping the other one up then develop the dumbbell and do the same with the other...
Lateral dumbbell raises mainly target the deltoid muscles and especially the middle fascicle, which form the shoulder width. To a lesser extent, the exercise also involves the upper trapezius and slightly the biceps and forearms. How to do the exercise? In a standing position, hold a dumbbell in each hand, the elbows must be directed towards the...
The extension 1 dumbbell behind the head are an exercise of musculation which makes it possible to develop the muscles of the triceps. It is an exercise complementary to the bar to the face or high pulley which targets the 3 fascicles of the triceps and particularly the long portion. How to perform the exercise? Take a dumbbell and sit on it...
This exercise aims to build up the muscles of the arms: mainly biceps but also the anterior brachialis and the forearms. The Incline Curl on a bench is an isolation exercise for the biceps. It is a variant of the seated curl or the standing curl to build up the arms without risk and has the advantage of...
The dumbbell curl is undoubtedly one of the most practiced exercises in the weight room by practitioners who want to build big arms. How to carry out the exercise? In standing position, the feet at the width of the shoulders, a dumbbell in each hand, contract your biceps alternately by a movement of flexion...
The seated bench press with dumbbells is a good basic exercise which targets mainly the shoulders and makes it possible to develop the mass of these with a better amplitude of movement compared to a traditional seated bench press with the bar. Depending on the grip used, it is possible to use different deltoid fascicles: with your hands...
This exercise aims to solicit many muscles: the pectoral muscles, the dorsal muscles, the triceps, the serratus major, the rhomboid. Which muscles are requested during the pull over? The Pull over which is an exercise olé-articulare is often regarded as an exercise of musculation essential to integrate into a session of pectoral...
The purpose of this exercise is to strengthen the back. With the help of a weight bench and a dumbbell as a weight training device, it will train the large back. The rowing on inclined bench with simultaneous arms is an exercise which requests the thickness of the back. It is a particularly interesting exercise for those who have pathologies at the level of the back.
Working the arm muscles is the basis of any strength training program. It is the part of the body most solicited on a daily basis but also the most easily exposed. Moreover, in the collective unconscious, muscular arms are inseparable from any notion of strength. This is why many athletes want to sculpt their arms...
How to perform the exercise? The concentrated curl with a dumbbell on a bench is an exercise of isolation to build up the biceps. Among other things, this exercise helps develop the "peak" of the biceps. Coupled with other more complete exercises such as the barbell curl or the desk curl, it will allow you to develop large muscles.
The incline bench bird is an isolation exercise that primarily targets the posterior shoulder bundle. In other words, the posterior deltoid. It's important to add this exercise to your workout routine. Why? Because this part of the deltoids is often neglected and lags behind the other fascicles. You can perform it...
The dumbbell shrug is a strength training exercise that targets and develops the trapezius muscles. They cover the entire upper neck and back and close a fan. How to perform the exercise? Grab dumbbells and stand with your feet hip-width apart, dumbbells on either side of you, hands on the floor.
