Seated Dumbbell Curls – Arm Exercise

Main Muscle Worked:Arms

Other Muscles Worked:Forearms

Equipment: Incline Bench, Dumbbells

Mechanics Type: Isolation

Exercise Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.

Db Cleans – Upperback Exercise

Main Muscle Worked: Traps

Other Muscles Worked: Rear Delts

Equipment: Dumbbells

Mechanics Type:Isolation

Seated Cable Rows – Back Exercise

Main Muscle Worked: Back

Other Muscles Worked: Biceps, Grip, Forearms

Equipment: Cable Machine

Mechanics Type:Isolation

Normally this exercise starts with a handle that puts your grip in palms facing toward each other. Take hold of the two separate cable handles, place your feet firmly on the Block in front of you, let your arms extend all the way forward feeling a stretch in the lats, then pull the cables straight back as if you were doing dumbbell rows.

Feel your back contract completely, especially the stress on the center of your back. Then let the weight slowly return to the starting position while fighting all the way. Again these are excellent because of the consistent pressure that the cables maintain on your back. Remember to use your arms as just tools in order to work your back, don’t let them do more work than they have to.

Also, to make sure you are doing them correctly have your partner or someone place there knee in your upper back in-between your shoulder blades to make sure you do not lean back to excessively like many do.

Taken from Bodybuilding.com