Lie prone on ball with feet against base of wall. Place arms to sides or clasp hands behind hips.
Raise torso off of ball by hyperextending spine. Return torso to ball and repeat.
If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance. Movement can be made easier by positioning hips low on ball. Exercise can be made more challenging by positioning ball lower toward hips or positioning hands behind head or arms to sides of head.
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Grasp cable bar with "overhand" grip. Sit with thighs under supports.
Pull down cable bar to upper chest until elbows are to sides. Return until arms and shoulders are fully extended. Repeat.
Grasp cable bar with wide grip. Sit with thighs under supports.
Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
Range of motion will be compromised if grip is too wide.
Bend knees slightly and bend over lever handles with back straight. Grasp lever handles with shoulder width to wide overhand grip.
Pull lever up to torso. Return until arms are extended and shoulders are stretched downward. Repeat.
Keep low back straight. Lighten load if torso raises beyond 45 degrees in order to complete repetition.
Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.
Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.
Begin with light weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion through lower back will vary from person to person.
Grasp cable stirrup. Step back away from pulley, with foot on same side as exercising arm well behind forward foot, oriented out to side. Bend over with hand above knee for support. Keep back straight and knees slightly bent. Allow shoulder with stirrup to be pulled forward.
Pull cable attachment to side of torso, pulling shoulder back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.
Hamstrings and Gluteus Maximus stabilize near top of movement on forward leg.
Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
Torso may be kept horizontal for strict execution. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either try bending knees more or don't position torso as low. Either fix may compromise involvement of Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder extension range of motion. If low back is rounded due to poor form, deadlift weight to standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension. A wide overhand grip involves overall back musculature while slightly emphasizing Rear Delt, Infraspinatus and Teres Minor involvement.
Lie on upper back perpendicular to bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent.
Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell up and over chest. Repeat.
Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise. See suggested mount & dismount.
|Doctor Fitness AZ||