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 · Cable Crossover Machine. Cable crossover machine can be used to perform a range of exercises. It is also the gym equipment most used on the bicep and triceps day. Cables are great for maintaining constant tension on the muscle throughout the movement. Dumbbells and barbells put tension on the muscle on the concentric movement, but have …

 · Grasp the handles, get a feel for the weight, and breathe in. While exhaling, push the weight over your head until the arms are straight, but not locked. Pause for a brief moment, get control, and lower the weight to complete a rep. Get a detailed look at seated shoulder presses on the Exercise Database. 5. Pec Flye.

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 · Lying Leg Curl This machine is arguably the best hamstrings builder and provides a great pump when performed for 15-to-20 reps. Seated Leg Curl Build your hamstrings without the risk of injury with this machine. Changing foot positions shifts the work from the biceps femoris to the semimembranosous and semitendinosus.

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 · That gave us our 5 big compound barbell lifts: The Front Squat: a knee-dominant lift that develops the quads, glutes, and upper back. The Bench Press: to develop the chest, shoulders, and triceps. The Deadlift: a hip-dominant lift that develops the posterior chain—the glutes, hamstrings, spinal erectors, and traps.

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