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Upper Body Exercises Upper Arm Back

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Upper Body Exercises Upper Arm Back

  1. 1. Upper Body Exercises Upper Back and Arms
  2. 2. Pull Up: Lats, Rhomboids, Biceps <ul><li>Overhand grip with hands shoulder-width apart </li></ul><ul><li>Align body vertically </li></ul><ul><li>Pull body upwards with elbows and shoulders until chin is over bar </li></ul><ul><li>Lower body in reverse manner through ROM </li></ul><ul><li>-Maintain body position </li></ul><ul><li>-Avoid bending knees and hips to initiate/aid movement </li></ul>
  3. 3. Lat Pulldown: Lats, Biceps <ul><li>Adjust thigh pads to secure legs </li></ul><ul><li>Grip bar slightly out of shoulder width </li></ul><ul><li>Sit with thighs under pad, align bar overhead </li></ul><ul><li>Lean back slightly from hips, with chest up and arms extended </li></ul><ul><li>Draw bar down to chest </li></ul><ul><li>Pull elbows in toward body </li></ul><ul><li>Bar almost makes contact with chest </li></ul><ul><li>Slowly return to overhead position </li></ul><ul><li>-Tight torso </li></ul>
  4. 4. Bent Over Row: Lats, Rhomboids, Biceps <ul><li>Feet shoulder width apart, knees slightly bent </li></ul><ul><li>Overhand grip, arms extended </li></ul><ul><li>Bend over at waist, approx. parallel with floor, neutral spine </li></ul><ul><li>Bending at elbows and shoulders, pull bar upward until it touches mid-torso </li></ul><ul><li>Return in same pathway </li></ul><ul><li>-Maintain correct torso angle and same movement pathway </li></ul><ul><li>-Do NOT initiate movement with legs </li></ul>
  5. 5. One Arm Dumbbell Row: Lats, Rhomboids, Biceps <ul><li>One hand and one knee on flat bench, torso almost horizontal, flat back with neutral spine </li></ul><ul><li>Slight bend in supporting leg </li></ul><ul><li>Grip DB with opposite hand, extend arm to side </li></ul><ul><li>Bend at elbow and shoulder, pull DB until reaches torso </li></ul><ul><li>Extend elbow in same pathway </li></ul><ul><li>-Avoid using legs and rotating torso </li></ul><ul><li>-Maintain torso position </li></ul>
  6. 6. Seated Cable Row: Lats, Rhomboids, Biceps <ul><li>Position knees bent and feet flat </li></ul><ul><li>Torso flat and vertical </li></ul><ul><li>Closed grip with arms extended </li></ul><ul><li>Bend at elbows and draw them back toward torso, approx 15 degree angle between torso and upper arm </li></ul><ul><li>Extend arms </li></ul><ul><li>-Avoid to initiate movement with legs </li></ul><ul><li>-Keep torso erect </li></ul>
  7. 7. Dips: Pectorals, Anterior Deltoids, Triceps <ul><li>Step up to equipment with arms fully extended </li></ul><ul><li>Torso flat and vertical </li></ul><ul><li>Slight forward lean, lower body in controlled manner by bending at elbows and shoulders until upper arm is horizontal </li></ul><ul><li>Keep arms approx. 45 degrees from torso </li></ul><ul><li>Rise upward in same pathway through ROM </li></ul><ul><li>-Avoid leaning to far forward to achieve horizontal upper arm </li></ul>
  8. 8. Close Grip Bench Press: Triceps <ul><li>5 points of contact </li></ul><ul><li>Grip bar with hands directly above shoulders </li></ul><ul><li>Remove and support over shoulders </li></ul><ul><li>Lower bar in arcing pathway, lightly touching chest </li></ul><ul><li>Upper arm approx. 30 degrees from torso </li></ul><ul><li>Return bar to top of ROM </li></ul><ul><li>-5 points </li></ul><ul><li>-Do NOT bounce </li></ul>
  9. 9. Lying Triceps Extension: Triceps <ul><li>5 points of contact </li></ul><ul><li>Grip bar with overhand/inside grip </li></ul><ul><li>Use assistance to position bar overhead for start position </li></ul><ul><li>Bend elbows to lower the bar in arc toward forehead </li></ul><ul><li>Keep movement controlled, with elbows over shoulders </li></ul><ul><li>Press bar upward to start position </li></ul><ul><li>-Be cautious as to not drop weight </li></ul>
  10. 10. Triceps Push Down: Triceps <ul><li>Use cable machine </li></ul><ul><li>Stand with elbows bent to full extension and beneath shoulders </li></ul><ul><li>Grip handle or rope </li></ul><ul><li>Tight torso </li></ul><ul><li>Push down extending elbows fully </li></ul><ul><li>Keep upper arms close to torso </li></ul><ul><li>Return to start position </li></ul><ul><li>-Keep cable in front </li></ul><ul><li>Avoid bending knees </li></ul><ul><li>-Keep torso tight, upper arms to side, avoid leaning forward </li></ul>
  11. 11. Dumbbell Biceps Curl: Biceps <ul><li>Feet shoulder width apart, knees slightly bent, neutral spine </li></ul><ul><li>Grip DB with underhand grip with arms in extension </li></ul><ul><li>Raise DBs in controlled manner by bending at elbows until fully flexed </li></ul><ul><li>Lower DBs in same pathway </li></ul><ul><li>-Tight torso, full ROM </li></ul><ul><li>-Avoid flexing and extending at hips and knees to aid movement </li></ul>
  12. 12. E-Z Bar Curl: Biceps <ul><li>Feet shoulder width apart, slight bend in knees, spine neutral </li></ul><ul><li>Underhand grip in full extension </li></ul><ul><li>Raise bar by bending arms through full ROM to full flexion </li></ul><ul><li>Lower bar in same pathway </li></ul><ul><li>-Maintain neutral spine, tight torso </li></ul><ul><li>-Do NOT flex and extend hips to assist movement </li></ul>
  13. 13. Dumbbell Hammer Curl: Biceps, Brachioradialis <ul><li>Feet shoulder width apart, slight bend in knees, flat back </li></ul><ul><li>Face palms inward with arms fully extended </li></ul><ul><li>Raise DBs in to full ROM through elbow flexion, keeping palms facing inward </li></ul><ul><li>Lower DBs in reverse manner </li></ul><ul><li>-Maintain body position </li></ul><ul><li>-Avoid flexion and extension of hips and knees </li></ul><ul><li>Images provided by Essentials of Strength Training and Conditioning , 2 nd ed. </li></ul>
  14. 14. Quiz #2 Take out blank sheet of paper and number 1-10

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