Category Archive for "Exercises"

Leg Press Machine Calf Raise

Place yourself in the leg press machine normally, as you would to perform leg presses. Position your feet either against the middle of the pressing surface, or at the bottom edge with your toes and the balls of your feet…

Hack Squat Calf Raise

Hack squat machine calf raises can be performed with your feet flat on the hack machine pressing surface, or with a sturdy wooden block resting on the pressing surface. A block will allow for a greater range of motion. With…

Donkey Calf Raise

The donkey calf raise can be performed on a donkey calf raise machine, or with a fellow lifter sitting on your lower back. Place your feet on a block, or on the edge of the machine’s platform. You want your…

Yates Rows

Start by grabbing a barbell with palms up grip (like a bicep curl) that is slightly wider than shoulder width. Your stance should be approximately shoulder width apart with your knees slightly bent. Bend over at the waist slightly with…

Wide Grip Seated Pulley Rows

Attach a wide grip bar to the low pulley machine and then sit down on the machine. Next, reach forward and grab the handle with a double overhand grip that is wider than shoulder width. Now, lean back until your…

Seated Barbell Curl

Begin by sitting on the end of a flat bench with a barbell across your upper thighs. Grab the bar with a slightly wider than shoulder width grip and your palms facing up. Make sure your upper arms are tight…

Preacher Curl

Begin by adjusting a preacher curl bench so that when you sit down your upper arm lies flat on the upper arm pad. Next, reach down and grab the bar with palms up grip and then again place your upper…