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Prime Mover for arm extension

Upper Body Strength Training Exercises

Muscles Identification List - Google Docs
Brought to you by the Department of Kinesiology and Health at Georgia State University.

Flat Bench Press

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

* This exercise can be performed using dumbbells and/or with free weights.

Beginning Position:

  • Lie face up on a bench with feet flat on the floor.
  • Eyes should be below the edge of the bar.
Upward Movement Phase:
  • Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.
Downward Movement Phase:
  • Lower bar/free weights slowly and with control to the chest keeping the wrists straight.

Push Up

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

Beginning Phase:

  • Start face-down on the floor with arms extended and shoulder width apart, back flat and feet together.
Movement Phase:
  • Lower body towards the floor until chest just touches floor, while keeping back parallel to the floor.
Ending Phase:
  • Push your body back to starting position slowly and with control until your elbows are fully extended.

Lat Pulldown

Prime movers/Muscles worked: Latissimus dorsi

Beginning Phase:

  • Grasp the bar with a closed, pronated grip that is wider than shoulder width apart.
Downward Phase:
  • With torso erect, head slightly down and arms fully extended slowly pull the bar down slightly touching the base of the neck.
Upward Phase:
  • Control the bar during the upward phase allowing the arms to fully extend.

Bicep Curl

Prime Movers/Muscles worked: Biceps and elbow flexors

* These exercises can be done with a bar, free weights, or as an alternative, water bottles.

  • Grasp the bar with a closed, supinated grip that is slightly wider than shoulder width apart. Stand erect with feet shoulder width apart and knees slightly bent.
Movement Phase:
  • Raise the bar in an arc by bending arms at the elbow moving upward to the front of the shoulders
  • (Do not swing the bar).
  • Lower the bar in a slowly with control until the arms are fully extended.

Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

  • Grasp the dumbbells with a closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with feet shoulder width apart and knees slightly bent.
  • Arms should be fully extended with dumbbells hanging at the sides.
Upward Phase:
  • Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbbell to the front of the shoulder.
  • Alternate arms.
Downward Phase:
  • Lower the dumbbell in a slow, controlled movement until the arm is fully extended.

Tricep Pulldown

Prime Movers/Muscles worked: Triceps
  • Grasp the bar with a closed, pronated grip that is about 10-15 cm apart.
  • Feet should be shoulder width apart with knees slightly bent and torso erect.
Movement Phase:
  • Arms should be bent at the elbows, pull the bar down slowly toward the lower trunk of the body without forcefully extending the elbows.
  • Allow the bar to raise slowly under control until you are at start position.

Tricep Extension

* This exercise can be done with free weights or water bottles.

* This exercise can be done standing or using a bench for support.

  • Place one hand on opposing leg or a bench for support with the other leg on the floor for stability.
Movement Phase:
  • Raise the weight up to the front of the body at hip height by bending the arm at the elbow.
  • Straighten elbow so that the weight is at the back of the body.

Flat Dumbbell Fly

Prime Movers/Muscles worked: Pectoralis major
  • Lie face up flat on a bench
  • Grasp dumbbells
  • Press dumbbells straight up over your chest keeping your palms facing each other
  • Point elbows out and keep them slightly flexed
Downward Movement Phase:
  • Allow arms to move out in a wide arc
  • Keep palms up and elbows pointed out
  • Keep dumbbells in line with chest
  • Lower dumbbell under control until they are level with your body
Upward Movement:
  • Pull dumbbells up in a wide arc to your starting position above the chest
  • Keep the elbows slightly flexed during the entire movement

Lateral Dumbbell Raise

Prime Movers/Muscles worked: Medial Deltoids, Trapezius

( can be standing or seated )

  • Grasp dumbbells with palms at sides and facing in
  • Bend elbows slightly
Upward Movement Phase:
  • Keeping your elbows bent at the same angle, slowly begin to raise the dumbbells to the side
  • Stop the dumbbells as they reach shoulder level (palms should be facing the floor)
Downward Movement Phase:
  • Slowly lower the dumbbells to the start position

One Arm Dumbbell Row

Prime Movers/Muscles worked: Rhomboids, Latissimus Dorsi, Biceps, Brachialis
  • Stand at the side of a bench
  • Kneel on the bench with the leg that is next to it
  • Lean over and place inside hand on the bench directly below your shoulder
  • Place outside foot 1-2 feet from bench and flex knee
  • Position body parallel to floor and grasp a dumbbell with your free hand
  • Hang dumbbell down with arm straight
Upward Movement Phase:
  • Pull dumbbell up toward the chest
  • Keep body parallel to floor
  • Touch dumbbell to outer chest
Downward Movement Phase:
  • Lower dumbbell slowly and under control to a straight arm position.
  • Maintain body position

Overhead Press

Prime Movers/Muscles worked: Anterior Deltoid, Triceps, Trapezius

* best if started on a shoulder press rack

  • Place bar on rests at a height at which when you slightly bend your knees the bar is level with the top of your shoulders
  • Bend knees step up to the bar and grasp bar a little wider than shoulder width with palms facing away
  • The bar should rest on your collar bone ( clavicle )
  • Keep your upper back straight
  • Keep a slight curve in your lower back
  • Unrack bar with legs
Upward Movement Phase:
  • Push bar up to full arm extension
  • Keep elbows pointed out until arms are fully extended
Downward Movement Phase:
  • Lower bar slowly and under control to your shoulders
  • At the completion of the set, move bar to rack

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