Bent rows

Splenlus

Gastrocnemius, medial head Gastrocnemius, lateral head Soleus Peroneuslongus Peroneus brevis

Abdominal Muscles

Long head Short head

Biceps femoris

Semimembranosus

[Tj Hands in pronation (overhand grip)

Emphasizes the rhomboids and lower portion of the trapezius.

[2] Hands in supination (underhand grip)

Emphasizes the upper portion of the trapezius and the biceps brachii.

Stand with legs slightly bent, grasping the bar with overhand grip and the hands wider than shoulder-width apart. With the back straight, lean forward at the waist 45 degrees, so that the bar is at knee level:

• Inhale and hold the breath during an isometric contraction of the core and pull the barbell up to the chest.

• Return to the Initial position and exhale.

This exercise contracts the latlssimus dorsl, teres major, posterior deltoid, and the forearm flexors (biceps brachii, brachlalis, brachloradialls). When the shoulder blades come together, the rhomboids and trapezius contract. The forward lean of the torso uses the spinal muscles In an Isometric contraction.

Varying the hand position In width and grip (overhand or underhand) along with changing the angle of the torso allows you to work the back from a variety of angles.

Attention: To prevent injury, never round the back during this exercise.

[Tj Hands in pronation (overhand grip)

Emphasizes the rhomboids and lower portion of the trapezius.

Deltoid

Middle deltoid

__Anterior deltoid

Brachialis Biceps brachii Brachioradialis Pectorals major Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digltorum Extensor carpi ulnaris Flexor carpi ulnaris Palmaris longus

THE MOVEMENT

Teres minor Rhomboid major Teres major

Triceps brachii

Latissimus dorsi

Erector spinae, under the thoracolumbar fascia

External oblique

Iliac crest

Gluteus medius

Tensor fascia lata

Gluteus maximus

Greater trochanter

Rectus femoris

Vastus lateralis

Adductor magnus

Fascia lata, Iliotiblai band

Semitendlnosus

Quadriceps

Gastrocnemius, medial head Gastrocnemius, lateral head Soleus Peroneuslongus Peroneus brevis

Semimembranosus

[2] Hands in supination (underhand grip)

Emphasizes the upper portion of the trapezius and the biceps brachii.

Long head Short head

Biceps femoris

Splenlus

Levator scapula

Sternocleidomastoid Scalenes Trapezius Posterior deltoid

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