Women's Fitness (BACK & LATS)


BACK & LATS

Wide Grip Pulldowns

This exercise is the best for working the lats according to a recently published EMG study. However, it also activates the deltoids, traps and shoulder rotator cuff muscles. Some experts warn athletes not to pull the weight behind the neck because it may cause shoulder injury (impingement).

The technique: Begin in a seated or kneeling position, depending on the type of lat machine. Grasp the bar of the machine with arms fully extended. Slowly pull the weight down until it reaches your chest. Return slowly to the starting position.

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Bent Over Rows

This exerecise builds the biceps as well as the muscles in the upper back (such as the rhomboids, lats and traps).

The technique: ;Hold a barbell in front of you, bend at the waist and bend your knees slightly. Lift the bar to your chest (without jerking), then return the bar under control to the starting position.

ARMS

One Arm Dumbell Preacher Curls

EMG studies show that preacher curls (particularly using one arm) are best.

Many people prefer the E-Z curl bar because it takes stress off the forearm muscles when doing curls. EMG studies show that people who do straight bar curls activated biceps most during the positive and negative phases of the lift.

The technique: Place your upper arm on the pad of the seated preacher stand. Lower your forearm slowly to near full extension. Curl the dumbbell to the starting position. Two-arm preacher curls are also highly effective.

Seated Alternate Dumbbell Curls

The technique: Sit on incline bench with arms extended, holding a dumbbell in each hand. Curl the dumbbell, then lower it slowly to starting position.

QUADS & GLUTES

This exercise is the best for isolating the thigh muscles. Doing lockouts (last 20 percent of the range of motion) is very effective for developing the vastus medialis muscle, the quad muscle on the inside of the knee. This exercise may cause kneecap pain, so increase the volume and intensity very gradually.

The technique: Using a knee extension machine, sit on the seat with your shins under the knee extension pads. Extend your knees until they are straight. Return to the starting position.

HAMSTRING CURLS

EMG data demonstrate that this exercise is best for isolating the hamstrings and is the most important exercise for enhancing these muscles.

The technique: Lie on your front side on the hamstring machine with hips and torso pressed firmly to the bench. Place the back of your feet on the roller pad. Flex (bend) your knees so that your heels get close to your butt. Return the weight slowly to the starting position.

One-Leg Squat on Smith Machine

One-legged squats are the best exercise for isolating the glutes. Doing them on the Smith machine helps you keep your balance and protects your knees from injury. At first, don't use any weight on the bar. Place both feet shoulder-width apart and about 12 inches or so in front of the machine so that you lean into the bar. Do this exercise with one leg on the ground and lift the other leg behind you. Repeat the process on the opposite leg.

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