Reverse Rope Climb Arm Exercise
Level: Beginner
Muscles: Deltoid
Equipment: Dumbbell Bar, Weight on a Rope
Instructions:
Find a dumbbell bar or weight on a rope to work with. This exercise is just to work on the opposite muscles of rope climbing and to increase coordination. Start by holding a dumbbell bar extended outward and begin to move your way down it alternating hands.
There is no specific way of doing this exercise. This is just another way to work out neglected muscle groups.
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How to: Rotator Cuff Internal
The purpose of this exercise is to prevent injuries to the shoulder girdle.
Level: Beginner
Muscle: Rotator Cuff
Equipment: Cable Weight Machine
Instructions
Step 1: Adjust the pulley to the level of your elbow and have your forearm facing away from the machine. Keep your elbow stationary on the side of your body and forearm parallel to the ground.
Step 2: Take the handle out to the side and bring back towards your body and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Rotator Cuff External
The purpose of this exercise is to prevent injuries to the shoulder girdle.
Level: Beginner
Muscles: Rotator Cuff
Equipment: Cable Machine
Instructions
Step 1: Adjust the pulley to the level of your elbow and have your forearm facing the cable machine. Keep your elbow stationary on the side of your body and forearm parallel to the ground.
Step 2: Start from with your forearm close to your body then slowly extend outward away from your body and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Reverse Barbell Curl
Level: Beginner
Muscles: Biceps Brachii and Wrist Flexors
Equipment: Barbell or EZ-Curl Bar
Instructions
Step 1: Grab a barbell or EZ-Curl Bar which is not seen in this video. The weighted bar is used only for demonstrating the motion of this exercise. Hold the barbell with your palms facing your body and about shoulder width apart.
Step 2: Flex and lift the barbell as if you were doing a curl and be sure to keep your elbow stationary throughout the motion. Return to starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Superman Ab Workout
Work on core strength by doing the Superman exercise.
Level: Intermediate
Muscles: Glutes, Obliques, Lower Back
Equipment: Floor Mat
Step 1: Start on the ground with your knees hip distance apart and palms shoulder width apart. Have you spine in a neutral position while activating your core with your ab muscles.
Step 2: Extend your arm and opposite leg out until it is parallel to the floor. Try not to move your neck inward or outward. Return to starting position and repeat.
Step 3: Repeat on the opposite arm and leg
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Rollback Ab Workout
Rollback – Ab Workout
Level: Beginner
Muscles: Rectus Abdominis
Equipment: Floor Mat
Instructions:
Step 1: Sit on the floor with your knees bent and feet planted on the ground. Start in a upward position with your back straight and arms extended outward parallel to the floor.
Step 2: Constrict your abdominal muscles and roll backward until about 2/3 of the way down. Stop here and return to starting position. When you become stronger try to get closer and closer to the floor to make the exercise more difficult.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Modified V-Sit – Ab Workout
Modified V-Sit
The traditional V-Sit is boring and old school. This modified V-Sit provides a different way of doing abs exercises.
Level: Beginner
Muscles: Rectus Abdominis and Obliques
Equipment: Floor Mat
Instructions:
Step 1: While lying on the floor bend at the knees and lift your legs off the ground.
Step 2: Keeping your arms extended out parallel to the floor begin by lifting up your torso up to form a V shape. Pull your torso and knees up towards your chest. Return to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Swiss Ball French Press
This is a great way to work out the triceps muscle. Utilizing the Swiss ball helps build control and balance.
Level: Intermediate
Muscles: Triceps Brachii
Equipment: Swiss Ball and Dumbbell Weights
Instructions:
Step 1: Hold dumbbell weights in both hands and carefully lay backward on a Swiss ball and have your upper back rested on the ball. Extend both dumbbell weights upward over your chest.
Step 2: Next bend at the elbows until about 90 degrees, bringing the dumbbell weights to the side of your head.
Step 3: Lastly, push back to starting position without moving your elbows forward or backwards.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Arnold Press – Shoulder Workout
The Arnold Press is a great exercise to work those deltoids and triceps. Shoulder muscles tend to be neglected but they need just as much love as everything else!
Level: Intermediate
Muscles: Deltoids, Triceps
Equipment: Bench and Dumbbell Weights
Instructions:
Step 1: Begin by holding two dumbbell weights at the level of your shoulders while sitting on a bench. Both of your palms should start off by facing you.
Step 2: While pushing upward with the dumbbell weights rotate them at the same time so that your palms face outward when arms are fully extended at top. Do not lock your elbows.
Step 3: Lastly, bring back the weights to starting position the way you brought them up. In the end your palms should be facing you once again at starting position.
Tips: Keep your back straight and neck straight throughout exercise to prevent injuries. Start out with a lower weight if it is your first time to learn the motion of this exercise and think about having a spotter just in case.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
Lying Triceps Extension
Level: Advance
Muscles: Triceps Brachii
Equipment: Bench and Dumbbell Weights
Instructions:
Step 1: Grab a pair of dumbbell weights and hold them neutrally with arms extended straight up above your chest. Try to keep the dumbbell weights shoulder width apart for this exercise.
Step 2: Next try to keep your upper arms in the same position as you lower the weights down to the sides of your forehead. Pause when the elbows are bent at 90 degrees then return to starting position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.