Biceps Curl (Supinated)
Complete 10 repetitions of the exercise. Imagine origin and insertion of the main muscle(s) involved. Identify the prime mover (agonist), antagonist, and action.
Movement Pattern: Single-joint | isolation | Target: Biceps | Synergist(s): Brachialis, Brachioradialis | |
Exercise | |||
Regressions: | Progressions: |
Seated Row
Complete 10 repetitions of the exercise. Imagine origin and insertion of the main muscle(s) involved. Identify the prime mover (agonist), 2 synergist, 1 stabilizing synergist, antagonist and action.
Movement Pattern: Pull | horizontal | Target: Latissimus Dorsi | Synergist(s): Biceps, Rhomboids, Trapezius | |
Exercise | |||
Regressions: | Progressions: | Inverted Row | Bent-Over Row |
Key Teaching Points | |||
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Secure band at mid-foot while keeping feet slightly plantar flexed and at hand by wrapping once around hand and re-gripping. Variation |
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Common Error(s): | Rounded shoulders | Rounded lower back | Forward Head Posture | ||
Spotting: | Band/Tubing Anchoring |
Lat Pull Down
Complete 10 repetitions of the exercise. Imagine origin and insertion of the main muscle(s) involved. Identify the prime mover (agonist), 2 synergist, antagonist and action.
Movement Pattern: Pull | vertical | Target: Latissimus Dorsi | Synergist(s): Brachialis, Deltoid (Posterior), Rhomboids | |
Exercise | |||
Regressions: | Progressions: | Chin Ups | Pull Ups |
Key Teaching Points | |||
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Common Error(s): | Using Excessive Momentum | Forward Head Posture | ||
Spotting: |
Chin Up (Supinated)
Complete 10 repetitions of the exercise. Imagine origin and insertion of the main muscle(s) involved. Identify the prime mover (agonist), synergist, stabilizing synergist and action.
Movement Pattern: Pull | horizontal | Target: Latissimus Dorsi | Synergist(s): Biceps, Brachialis, Rhomboids | |
Exercise | |||
Regressions: | Lat Pulldown | Assisted Chin Ups | Progressions: |
Key Teaching Points | |||
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Common Error(s): | Inappropriate momentum | Not engaging core | ||
Spotting: |