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The bent-over barbell row is a basic compound exercise designed to develop the latissimus dorsi, trapezius, rhomboid muscles, and posterior deltoids.It is a key element of training for strengthening and increasing muscle mass in the back.This exercise is performed in a bent-over position. The athlete takes the barbell with an overhand or underhand grip and […]
The barbell calf raise is one of the primary exercises for training the calf muscles. It helps to increase strength, size, and definition of these muscles.This exercise is used in both bodybuilding and functional training to strengthen the lower body.The barbell calf raise is a movement where the athlete rises onto their toes while holding […]
The barbell upright row is a fundamental exercise that focuses on developing the deltoid muscles, trapezius, and upper back. This movement contributes to increasing shoulder width and shaping a defined upper silhouette.The execution of the barbell upright row is performed in a vertical plane, with the barbell being lifted from hip level to the chin […]
The dumbbell overhead press is a fundamental exercise for building strength and mass in the deltoid muscles.Unlike the barbell press, using dumbbells allows for a more natural range of motion, making it comfortable for most people.This exercise involves lifting dumbbells from shoulder level to full arm extension. It can be performed either standing or seated, […]
Side dumbbell raises are an isolation exercise aimed at the middle (lateral) head of the deltoid muscles. This effective exercise helps to build powerful, defined, and broad shoulders. It serves as an excellent complement to compound movements and helps to target the middle heads of the deltoids, enhancing the aesthetics of the body.This exercise can […]
The barbell overhead press is a fundamental strength exercise that contributes to the development of strength and mass in the shoulder girdle, triceps, and stabilizing muscles.It is considered one of the most effective exercises for training the upper body and is often included in strength training and fitness programs.The barbell overhead press can be performed […]
Tricep pushdowns are an isolation exercise focused on developing the triceps. This exercise is suitable for both beginners and experienced athletes due to its simplicity and the ability to control the range of motion.This exercise is performed using a cable machine.The athlete stands in front of the upper pulley and, holding the handle, pushes the […]
The French press is an isolation exercise focused on developing the triceps. It allows for the engagement of all three heads of the triceps, with a particular emphasis on the long head, contributing to increased size and strength in the back of the arms.The French press can be performed in various positions: lying down, sitting, […]
Hammer curls are a variation of dumbbell curls that emphasize the load on the brachioradialis muscle, while also actively engaging the biceps and forearms.This exercise not only strengthens the arm muscles but also helps improve the visual volume of the forearm and upper arm.Hammer curls are performed by lifting dumbbells upward, positioned parallel to the […]
The barbell curl is a fundamental exercise aimed at increasing the strength and size of the biceps. This exercise is popular among athletes of all levels due to its effectiveness and simplicity of execution.The exercise focuses on bending the arms at the elbow joints, actively engaging the muscles in the front of the arms.It can […]