Dumbbell Bench Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on a horizontal bench with your feet on the ground to stabilize you. Hold the dumbbells with arms outstretched and your hands are face to face. Inhale and lower the dumbbells to your chest’s level. Bend your elbows and rotate your forearms to have your…

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Semi Pronated Low Pulley Front Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in semi-pronation : Inhale and raise your arms until your eyes level Exhale at the end of the movement This exercice works your deltoid (mainly anterior beams) and pectoralis…

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Low Pulley Front Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in pronation : Inhale and raise your arms until your eyes level Exhale at the end of the movement This exercise works your deltoid (mainly anterior beams) and pectoralis…

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Side-Lying Lateral Raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Lying on the side, on the floor or on a bench with a dumbbell on your hand in pronation : Inhale and raise your arm to the vertical Exhale at the end of the movement When you do « standing » raise, you work the muscle to a maximal…

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Front Raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing with your legs slightly apart. Take a dumbbell in each hand in pronation. You can keep dumbbells on your thighs or on the side : Inhale and make an alternate raise of your arms forward (or antepulsion) until your eyes level. Exhale at the end of…

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One Arm Dumbbell Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Sitting on a bench with your back straight. Your arms bend with your elbows forward. A dumbbell in each hand in supinated grip (thumbs inwards) and at the level of shoulders : Inhale and press your arm vertically by rotating your wrists at 90° to have…

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Dumbbell Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Sitting on a bench with your back straight. Take dumbells in pronation (thumbs inwards) at shoulders height : Inhale and press to have dumbells over your head Exhale at the end of the movement This exercice works deltoids (mainly medial deltoids), trapezius, serratus anterior muscle and triceps.…

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Back Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Sitting with your back straight. Take the barbell with your hand in pronation behind your neck : Inhale and press the barbell above your head without arching your back Exhale at the end of the movement This exercice works deltoids (middle part and posterior part), upper trapezius,…

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Seated EZ-Bar Triceps Extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Sitting or standing, take the EZ-Bar with a pronated grip and your arms upright : Inhale and flex your arms to bring them behind your neck Back to the start position and exhale at the end of extension The vertical position of arms stretches your long head…

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Triceps Extension

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Lying on the bench, you take the barbell with a pronated grip with your arms in vertical : Inhale and flex your arms. Taking care to not spread too much your elbows to go down the barbell at your forehead or behind your head. Back to the…

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Front Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Sitting with your back straight. Take the barbell with your hands in pronation resting on the top of your chest : Inhale and press the barbell over your head Exhale at the end of the movement This exercice works anterior and medial deltoids, upper pectorals, upper trapezius,…

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Reverse Curls

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff. Standing with your legs apart and your arms outstretched. Hold the barbell in  a pronated grip ( thumbs inside) : Inhale and flex your arms Exhale at the end of the movement Back to the starting position by controlling the barbell’s descent This exercise works the extensor…

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