The rear delt row is a compound exercise that targets the rear deltoids and upper back muscles, including the rhomboids, trapezius, and rear deltoids. Compared to other row styles, a wider grip row pulled higher on the chest will work the rear delts more. It creates horizontal shoulder abduction combined with scapular retraction. It’s hard to say if it’s “better” … Read more
The shoulder press machine, also known as the military press machine or seated shoulder press, is a staple in gyms and fitness centres to target the deltoid muscles through vertical pressing movements. This machine eliminates the need for stabilisation, allowing you to focus entirely on the pressing motion while maintaining proper form. This machine is … Read more
Harris-Benedict BMR Calculator šÆ Age Age affects your metabolic rate calculation š¤ Gender Choose GenderMaleFemale Gender-specific equations ensure accuracy āļø Weight Kilograms Pounds Current body weight for calculation š Height Centimeters Inches Height measurement for metabolic calculation š Activity Level Select Your Activity LevelSedentary – Little to no exerciseLight Activity – Exercise 1-3 days/weekModerate Activity … Read more
The one-arm cable lateral raise is a variation of theĀ traditional lateral raise exerciseĀ that utilises a cable machine instead of dumbbells. This exercise works the lateral (or “middle”) deltoid muscle in the shoulder. Cable machine exercises provide a steady and consistent amount of resistance throughout the whole range of motion. This can make the exercise more challenging and lead … Read more
The drag curl is aĀ unique bicep curl variationĀ in which you donāt completely bring the weight in front of your body. Bodybuilders perform it toĀ improve the size and appearance of theirĀ biceps.Ā ItĀ primarily targets the long head of the biceps brachii. Unlike a conventional bicep curl, in which the elbows are relatively fixed (or may even drift slightly … Read more
The wide-grip cable row is a variation of theĀ traditional cable row exercise that is performed using a significantly wider grip on a straight bar or pull-down bar attachment. The wider grip naturally encourages greater scapular retraction and targets the outer lats and teres major more effectively. It also heavily recruits the mid-traps, rhomboids, and posterior … Read more
The close-grip barbell curl is a variation of theĀ traditional barbell curl,Ā in which the hands are positioned closer together than shoulder width. It is an effective exercise for building the bicep peak and overall arm size. Your biceps brachii has two heads: the short (inner) and long (outer) heads. The narrow hand placement creates greater internal rotation at … Read more
The cable upright row is a compound exercise primarily targeting your shoulder muscles, specifically the lateral (side) deltoids. It also activates muscles in your upper back, like the trapezius (traps), and involves your biceps for assistance. The cable upright row is one of the best variations of the upright row that helps to build the … Read more
The Cobra Push-Up, also known as the Bhujangasana Push-Up, is a hybrid movement that combines yogic stretching with dynamic upper body engagement. A Cobra Push-Up involves transitioning between a plank-like position and the cobra yoga pose in a rhythmic, flowing motion. Unlike a standard push-up that emphasises pressing strength, this movement enhances flexibility, spinal decompression, … Read more