Gábor Gyulai
More ideas from Gábor
Dumbbell armpit row. A compound pull exercise. Muscles worked: Lateral deltoid, Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezii, Serratus Anterior, Infraspinatus, and Teres Minor. Also known as the dumbbell raise.

The dumbbell armpit row is a rare exercise that targets your lateral deltoid. Your posterior deltoid and various arm and back muscles act as synergists.

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Bicycle crunch. Main muscles worked: Rectus Abdominis, Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, and Adductor Brevis. In one study, found to be the most effective ab exercise! See website for details.

The bicycle crunch was ranked in one study as the most effective exercise for your abs and the second most effective exercise for your obliques!

Bodyweight sumo squat. A compound exercise. Target muscles: Gluteus Maximus and Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius). Synergistic muscles: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius.

Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).

Diamond push-up on knees. A compound exercise. Target muscle: Triceps Brachii. Synergists: Lower Pectoralis Major, Upper Pectoralis Major, and Anterior Deltoid. Dynamic stabilizer: Biceps Brachii (short head only).

Diamond push-up on knees. A compound exercise. Synergists: Lower Pectoralis Major, Upper Pectoralis Major, and Anterior Deltoid. Dynamic stabilizer: Biceps Brachii (short head only).