8. Flat Dumbbell Fly Muscles worked: Delts, pecs, rhomboids, serratus anterior, rotator cuffs, biceps. How: Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your ...
The weighted dip is another great exercise for progressive overload of the chest. The weighted dip is a good exercise for overloading the chest, although it involves some other muscles as well. You can favor the chest in this exercise by leaning forward more and making sure your shoulder bl...
Muscles worked: Lats, rhomboids, traps, biceps, and triceps Why it rocks: This move serves major bang for your buck, says Tang. “While you’re pulling a weight toward you to strengthen your back muscles, this exercise also requires full-body stability so that you stay in position,” she...
As a chest exercise, the dumbbell fly targets thetwo pectoral muscles: Pectoralis Major Pectoralis Minor The movement also uses theshoulder, tricep, and biceps as stabilizer muscles. The chest fly exercise works as a chest opener, providing a mild stretch to reduce tightness in the area. The s...
Muscles Worked While the rear delts are the target muscle group, the dumbbell reverse fly works a few other muscles as well. Deltoid posterior Also called the rear delts, most people do not train this muscle enough. As a result, it can leave you looking flat from the rear. It’s also ...
Strengthen and sculpt muscles in your whole body with one set of dumbbells and six moves from a trainer. You'll train your upper and lower body in 35 minutes.
The muscles worked primarily in this exercise are the pectoral muscles, specifically the lower pectoral muscles. How to Do Decline Press? Individuals need to learn how to dominate the decline press before they can perform this exercise regularly. By learning the proper form of the decline press...
This shoulder isolation exercise targets your medial or side deltoids. When developed, these are the muscles that give your upper body its width and contribute to your V-taper. Don’t go too heavy with this movement; slow and smooth are more effective than fast and jerky! How to do it:...
The dumbbell front raise is a shoulder exercise that will strengthen your upper body and core. Here, a trainer shares how to, tips and variations for this move.
Muscles Worked Deltoid posterior The deltoid posterior is part of the threeshouldermuscles and unlike the other two heads, it’s located on the rear side of the body. Because of its anatomical placement, the rear delt fibers allows us to draw the arms behind the body and pull the scapula ...