Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
15 Cards in this Set
- Front
- Back
|
Front raise |
Dead lift Dumbbells Keep them close to body In front of thighs shoulder width apart Palms posterior Feet hip width Heels down knees soft Abs in n spine Raise Dumbbells in front to shoulder height-elbows soft Lower look forward |
|
|
Single arm row |
Deadlift dumbbell Place one knee and one hand on same side of bench Weight in opposite hand Begins under shoulder opposite knee under hip Palm facing inward Abs in eyes forward Extend elbows and return weight to too as you straighten |
|
|
Bent arm pullover |
Deadlift dumbbell Sit into bench and lie back feet flat on floor Ensure head and neck comfortable Grip dumbbell firmly with hands at one end Dumbbell over chest with elbows bent at 90 degrees into side of body With bent elbows lower Dumbbells over head until arms parrallel to torso Return to start Abs in n start Look at ceiling |
|
|
Shoulder press Dumbbells |
Seated or standing If seated bench upright supporting spine If standing feet shoulder width Deadlift Dumbbells of seated rest on thighs Position Dumbbells to sides of shoulders elbows below wrists Push Dumbbells up Elbows soft at top Palms facing forward Wrists neutral Chest lifted Abs in n spine Look ahead |
|
|
Lateral raise |
Deadlift Dumbbells Feet shoulder width apart or wider Dumbbells front or side of thighs N spine and elbows slightly flexed Abs tight Torso stationary Slowly raise dumbbell to shoulder height Db parrallel to floor Extend arms without looking Wrist and elbow alignment Look ahead |
|
|
Upright row bb |
Deadlift bar close overhand grip (2 thumb widths apart) Bar close to body Feet just outside hip width Abs in n spine Wrists always on top of bar Bb close to body lift towards chest height Elbows higher than bb Lower without locking elbows |
|
|
Bench press |
Supine position on bench Bar directly above centre of chest Hand evenly spaced comfortable distance apart No arch in lower back Spotter deadlifts, keep bar to body Ppt reaches behind for bar Both hold bar and position over ppt chest Ppt says my bar and you relapse When done they say take |
|
|
Chest flyes |
Sit on bench lie back feet on floor Db to starting position a over chest Head and neck supported Lower db away from body arms extended horizontally Palms facing each other Return db to above chest |
|
|
Prone flye |
Standing or lying prone on bench Bend forwards at hips with n spine if standing Db in neutral grip below body Arms slightly bent raise horizontally Extend arms retract scapula Lift to shoulder height Abs in n spine Head in line with spine |
|
|
Supine tricep press |
Dead lift bar Close to body Sit on bench and lie back Feet flat on floor Roll bar to bra line Elbows in Hands just inside shoulders width Knuckles facing ceiling Push bar up Lower to start |
|
|
Single arm triceps |
Move dumbbell to an over head position elbows bent Use other arm to support arm Hand in back of triceps Lower Dumbbells behind head in line with spine Wrist neutral Palm in Abs in eyes forwards Extend elbow and return to top |
|
|
Bicep curl |
Dead lift bar Supinated grip Keep bar close to body Keep wrist and elbow alignment Elbows soft Abs in n spine Look ahead Flex elbow Bar chest height Heels down Lower controlled |
|
|
Lunge |
Dead lift Dumbbells Feet hip width Hold Dumbbells at sides of body Step one foot forward Front heel down Knees 90 degrees angles Chest lifted eyes forward Abs in n spine |
|
|
Deadlift |
Bar on floor Feet under bar Toes forward Heels down Pronated grip Drive through heels Bar close to body Chest lifted Knees soft Abs in n spine Look ahead Don't fully extend elbows at bottom |
|
|
Squat |
Feet shoulder width Chest lifted Deadlift bar and clean Keep knees soft Flex knees Heels down Eyes forward Abs in n spine |
