Add more exercises

[astashov]

Let's collect exercises here. Please include:

• name
• muscles worked (target and synergist)
• image from gymvisual.com
• instructions how to perform it
• ideally a youtube video link showing it

[yrinkel]

Name: Captain Chair Straight Leg Raises, Bodyweight

Type: Core
Target: Rectus Abdominis, Obliques
Synergist: Quadriceps, Gluteus Maximus, Gluteus Medius
Image:
https://gymvisual.com/12286-large_default/captains-chair-straight-leg-raise.jpg
YouTube video: https://images.app.goo.gl/1ykFAMPNLPPBeeCb9
Instructions:

1. Place your back against the back pad on a captain’s chair station, grab the handles, and rest your forearms on the arm pads.
2. Support your body weight on your arms and let your feet hang straight down.
3. With a slight bend in your knees, flex your abs and lift your legs up in an arc until your thighs are parallel to the ground.
4. Reverse the movement and return to the starting position.

[yrinkel]

Name: Rear Delt Row, Barbell

Type: Pull, Upper
Target: Deltoid Posterior
Synergist: Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Infraspinatus, Teres Major, Teres Minor
Image: https://gymvisual.com/19315-large_default/barbell-rear-delt-row.jpg
YouTube video: https://youtu.be/XagV4XfG9fo?si=kw00pTNIW2XztOFb
Instructions: Similar to a Barbell Row but the bar comes higher (mid-chest) to target the rear deltoids.

1. Set Up

Load a barbell on the floor in front of you, bend over at the waist, and grab the bar with an overhand (palms facing you) grip a little wider than shoulder-width apart. Position your feet about shoulder-width apart, flatten your back so that it’s parallel to the floor, and let your arms hang straight down.

2. Row

Pull the bar straight up until it touches your mid-chest, keeping your spine straight and back parallel to the floor. Allow your elbows to flare at about a 60-degree angle relative to your torso.

3. Descend

Reverse the movement and return to the starting position. This is a mirror image of what you did during the row.

Don’t let the barbell fall back to the starting position or try to lower it slowly—the entire descent should be controlled but only take about a second.

[yrinkel]

Name: Rear Delt Row, Dumbbell

Type: Pull, Upper
Target: Deltoid Posterior
Synergist: Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Infraspinatus, Teres Major, Teres Minor
Image: https://gymvisual.com/1150-large_default/dumbbell-rear-delt-rowshoulder.jpg

https://i.pinimg.com/originals/09/0d/05/090d05fe03ef2509910d669af3d69a51.gif

YouTube video: https://youtu.be/VQ3Ji5hD-VI?si=LMhFVadjoRfvzcd4
Instructions: Similar to a Dumbbell Row but the dumbbells comes higher (mid-chest) to target the rear deltoids.

For the dumbbell rear delt row, you use dumbbells instead of a barbell. This is beneficial because it allows you to train through a slightly longer range of motion, which is generally better for muscle and strength gain. It also trains each side of your body independently, which helps you identify and correct muscle and strength imbalances.

That said, the dumbbell rear delt row requires more coordination and balance than the barbell version, so it might not be as suitable for beginners. Most people also find they can’t lift quite as much weight using dumbbells as a barbell, which is typically worse for muscle growth.

[yrinkel]

Name: Triceps Kickback, Dumbbell

Type: Push, Upper
Target: Triceps Brachii, Brachialis
Synergist: Deltoid Posterior
Image: https://gymvisual.com/1019-large_default/dumbbell-kickback.jpg

YouTube video: https://youtu.be/6SS6K3lAwZ8
Instructions:
1 - Hold a dumbbell in your right hand.
2 - Plant your left knee and arm firmly on a bench and your right foot on the floor a foot or two from the bench. Position your right elbow slightly behind your torso, but bend it at about 90 degrees so the weight hangs toward the floor.
3 - Push the weight toward your hip by straightening your elbow.
4 - Reverse the movement and return to the starting position

[yrinkel]

Name: Reverse-Grip Bench Press, Barbell

Type: Push, Upper
Target: Pectoralis Major Clavicular Head
Synergist: Triceps Brachii, Pectoralis Major Sternal Head, Deltoid Anterior
Image:
https://gymvisual.com/23891-large_default/barbell-reverse-grip-bench-press.jpg
Youtube Video: https://youtu.be/liJ7o1x6TPg?si=LmXLHOEDIyYzVaO7
Instructions:
Start with the same setup than a normal bench press.
To do the reverse-grip bench press, flip your grip around on the bar (so your palms face you). Grip the bar so that it crosses your palm diagonally, from the base of your index finger to the opposite edge of your wrist.