Lift List Flashcards
Shoulder Flexion
Resistance Machine:
1. Seated Chest Press (neutral grip)
Free Weight:
1. Front raise (DB)
Shoulder Extension
Resistance Machine:
- Seated row (low pulley)
- Seated row (neutral grip)
Free Weight:
- Single arm row
- Bent arm pullover (DB)
Shoulder Abduction
Resistance Machine:
1. Shoulder press
Free Weight:
- Shoulder press (DB)
- Lateral raise (DB)
- Upright row (BB)
Shoulder Adduction
Resistance Machine:
- Lat pull down (in front of chest)
- Assisted pull up
Body Weight:
1. Chins
Shoulder Horizontal Flexion
Resistance Machine:
- Bench press
- Seated chest press (BB grip)
- Pec dec
Free Weight:
- Bench press
- Flyes (DB)
Body Weight:
1. Press up
Shoulder Horizontal Extension
Resistance Machine:
1. Seated row (BB grip)
Free Weight:
1. Prone flye (DB)
Elbow Extension
Resistance Machine:
- Triceps pushdown (high pulley)
- Tricep press
Free Weight:
- Supine tricep press (BB)
- Single arm triceps press (DB)
Body Weight:
1. Press up
Elbow Flexion
Resistance Machine:
- Bicep Curl (low pulley)
- Seated bicep curl
Free Weight:
1. Biceps curl (BB) (DB)
Hip Extension
Resistance Machine:
- Leg press
- Total hip
Free Weight:
- Lunge (BB, DB optional)
- Dead lift (BB) (DB)
Body Weight:
1. Lunge
Hip Adduction
Resistance Machine:
- Seated Adductor
- Total Hip
Hip Abduction
Resistance Machine:
- Seated Abductor
- Total Hip
Knee Extension
Resistance Machine:
- Seated knee extension
- Leg press
Free Weight:
- Lunge (BB) (DB)
- Deadlift (BB) (DB)
- Squat (BB) (DB)
Body Weight:
- Lunge
- Squat
Knee Flexion
Resistance Machine:
- Lying thigh curl
- Seated thigh curl
Trunk Flexion
Resistance Machine:
1. Abdominal Machine
Body Weight:
1. Abdominal Curl
Spinal Extension
Resistance Machine:
1. Lower back machine
Free Weight:
1. Deadlift (BB) (DB)
Body Weight:
1. Back raise
