Shoulders & Arms Chapters 10 & 11 HPR 101 – L6

Quiz 5 – Chapters 8 & 9 TRUE or FALSE 1.The same muscles are working during the concentric and eccentric phases of a weight training exercise. 2.The barbell bench press, dumbell bench press, prone bench press, and seated bench press develop the same muscles. 3.There has never been an Incline Bench Press machine. 4.When performing dumbell flyes you should keep your arms straight and elbows locked. 5.When performing the Barbell bent-arm pullover you should keep your elbows as far apart as possible. 6.When performing the Barbell rowing exercise you should keep your back rounded and you rlegs straight. 7.Pull-ups, lat pulldowns, and the cybex weight-assisted pull-up exercises develop the same muscles 8.Pull-ups and chin up develop different muscles. 9.The barbell shoulder shrug, dumbell shoulder shrug, low pulley shoulder shrug, and Nautilus shoulder shrug exercises develop the Trapezius and Levator scapulae muscles. 10.The one-dumbell rowing exercise is designed to develop the biceps brachii muscle.

Shoulder Military Press Position yourself on a free weight Military Press Machine with your back set firmly against the pad. Grasp the barbell with your hands just beyond shoulder width apart. Press the barbell up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for the desired amount of repetitions.

Shoulder Upright Rows Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down in front of your thighs with your palm facing in toward your body. Simultaneously raise the dumbbells up to just under your chin. You will do this by flaring your elbows up and out. Hold for a one-count at the top if the movement and then return to the start position and repeat.

Shoulder Lateral Raise Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions.

Shoulder Front Raise While standing, hold a medicine ball or dumbells at about waist level. Slowly raise the weight up to shoulder level while keeping your arms straight. Keep the tension on your deltoid muscles throughout the entire movement.

Shoulder Dumbell Bent-over Lateral Raise Sit at the end of a flat bench and lean forward so as to nearly touch your chest to your knees. Grasp a dumbbell in each hand and let hang straight down. Focus your eyes on a spot high on the wall in front of you which will assist in keeping your back in a stable position throughout the movement. Next, simultaneously raise the dumbbells up so as to try and touch the backs of your hands to the ceiling. Once you reach the point of your arms becoming parallel to the floor, stop and hold them there for a one-count. Return to the start position and repeat for the desired amount of repetitions.

Arms - biceps Barbell curls Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.

Arms - biceps Machine preacher curls Using a machine preacher curl machine that has a weight stack, grab the bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.

Arms - biceps Barbell reverse curls Grab a relatively light barbell and use an overhand grip. Keep your elbows tucked in, but push them back behind you. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.

Arms - biceps Incline dumbell curls Lie back on an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn (i.e., supinate) your wrist outward so that your thumb points away from your body. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.

Arms - triceps Trceps extensions While standing, hold a barbell securely and position it above your head with your arms extended. Make sure to keep a little bend in your arms while extending your arms. Slowly lower your arms down behind your head while keeping your elbows in and all the tension on your triceps. Slowly raise the barbell back up to the starting position while keeping your elbows in throughout the movement.

Arms - triceps Trceps pushdowns Attach a straight bar to the top portion of a cable machine. Grab the bar with your palms facing down and position the bar at about chest level and slowly lower the bar downward. Make sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement. Slowly let the bar come back up to the starting position while keeping your elbows in.

Arms - triceps Dips Firmly grasp the handles on the dip machine and raise your body up to the starting position. Your arms should be almost extended in the starting position but make sure to have a little bend in your arms to keep the tension on the triceps. Slowly lower your body downwards, keeping your elbows in at your sides. If you keep your elbows out, you will be working more of the pectoral muscles. You should lower yourself down so that your arms are in a 90 degree position as illustrated in the photo. Slowly raise your body back up to the starting position, while keeping your elbows in and tension on your triceps.

Arms - triceps Lying Barbell Triceps Extension Lay flat on your back on a bench and grasp a barbell securely. Hold the barbell tightly with your arms extended and a slight bend in your arms and all the tension on the tricep muscles. Slowly lower the weight down behind your head while keeping your elbows in. Raise the dumbbell back to the starting position while keeping your elbows in during the entire movement.

Arms - wrist Wrist curl Kneel next to a flat bench and lay your forearms across the bench while holding a barbell palms up. Using only your hands and wrists, curl the barbell up toward the ceiling as high as possible, keeping your forearms flat on the bench. When you return to the start position, allow the barbell to roll all the way down into your fingertips and then repeat.

Arms - wrist Reverse Wrist curl Straddle a flat bench while holding a dumbbell in each hand. Lay your forearms flat on your thighs with each dumbbell extending past your knees, palms down. Using only your hands and wrists, simultaneously bring the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on your thighs. Return to the start position and repeat until failure.

Arms - wrist Reverse Wrist curl Straddle a flat bench while holding a dumbbell in each hand. Lay your forearms flat on your thighs with each dumbbell extending past your knees, palms down. Using only your hands and wrists, simultaneously bring the dumbbells up toward the ceiling as high as possible, keeping your forearms flat on your thighs. Return to the start position and repeat until failure.

END HOMEWORK: Read Ch’s 10 & 11 Train!!