Author Archives: Iron Hercules

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Back Exercises

Deadlifts

Place your feet halfway under the bar with your toes pointed out in a comfortable position. Reach down and grab the bar. Next, lower your hips until your shins touch the bar. Lock your arms, push your chest out and tighten your back and traps, and… Read more

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Back Exercises

Barbell Rows

Place a barbell on the floor, and set your feet in a comfortable position, similar to how they would be placed for the deadlift or squat. Arch and tighten your lower back.

With a comfortable grip row the bar towards your stomach, first pulling … Read more

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Ab Exercises

Wood Chop

Begin by attaching the single handle to a high pulley machine. Next, grab the handle with both hands, however you can comfortably. Next, position your feet shoulder width apart and you should you should be standing perpendicular to the machine.… Read more

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Ab Exercises

Twisting Cable Crunch

Place a rope attachment on the high pulley of a cable machine and then select the appropriate weight. It is better to start light on this movement and perform it correctly than it is to use heavier weights. Stand in front of the cable machine facing… Read more

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Ab Exercises

Sit Ups

Lie on your back on the floor with your legs bent and your feet flat on the floor. Place your hands either across your chest or place them on the sides of your head. Do not interlock your fingers, because this will lead to a tendency to pull on the neck.… Read more

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Ab Exercises

Roman Chair Knee Raise

Begin by placing your back against the pad and place your forearms on the appropriate pads. Hold your body up by using your forearms and make sure to press your back against the pad. Squeeze your abs and then pull your knees to your chest. You should… Read more

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Ab Exercises

Planks

Lie on your stomach with your bodyweight supported by your forearms; your arms should be at a 90 degree angle. Get up on your toes like you are doing a push up. Then raise your body up until your back is completely straight. You should be able to draw… Read more

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