by Ross Whitley | Nov 30, 2021 | Lifting Library
position on the floor with your hands under your shoulders, toes tucked, and knees under hips. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor. Slowly descend to the...
by Ross Whitley | Nov 30, 2021 | Lifting Library
Select the desired weight from the rack and assume a shoulder-width stance. Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, rotate the forearms to a pronated position (palms down) and...
by Ross Whitley | Nov 30, 2021 | Lifting Library
Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells should not be touching your body. Your palms should be facing upwards. Take up the slack by...
by Ross Whitley | Nov 30, 2021 | Lifting Library
The standing barbell curl is the cornerstone of many bicep-building routines. Grasp a barbell or Olympic bar around shoulder-width apart using an underhand grip (palms facing up). Stand straight up, feet together (you may be more comfortable putting one foot back for...
by Ross Whitley | Nov 28, 2021 | Lifting Library
Deadlift The deadlift primarily works the muscles of the hamstrings. However, it is a complete compound exercise and also requires muscle activation from the back, glutes, hamstrings, arms, and core. Position the bar over the top of your shoelaces and assume a...
by Ross Whitley | Nov 28, 2021 | Lifting Library
Barbell Back Squat The squat directly targets the muscles of the quads but also involves the hamstrings, glutes, back, and core as well as muscles of the shoulders and arms to a lesser degree. Set up for the exercise by setting the barbell to just below shoulder...
