DIS-TANZ DIARY #24

BACK TO THE GYM (PT. II)

Jul 21, 2021 in DIS-TANZ-SOLO

This article is intended as a follow-up to DIS-TANZ DIARY #22: BACK TO THE GYM. Whereas the before mentioned part was mainly about presenting my current training plan, the focus will now be on giving an overview of which muscles are trained by which exercises.

Many of the exercises presented here, particularly those involving free weights, involve additional muscles that help stabilize the body or support the work of the primary muscles, but I will limit my graphics to those that are specifically targeted by the respective exercises.

For me personally, it is a very helpful element in my workout to be able to visualize, sense and thus better activate the individual muscles. Ultimately, this leads to what is called the mind-muscle connection in strength training: a conscious, intentional and emphasized muscle contraction that is the key to achieving better gains in the long run.

Barbell Split Squat

targets mainly the quadriceps, gluteal muscles, adductor group, erector spinae, abdominal muscles, the hamstrings, and the calves

Bent-over Dumbbell Row

targets mainly the latissimus dorsi, teres major, posterior deltoid, the forearm flexors (biceps brachii, brachialis, brachioradialis), and with approximation of the shoulder blades the rhomboids and trapezius

Bent-over Shoulder extension

targets mainly the posterior deltoid

Bent-over T Raise

targets mainly the posterior deltoid, trapezius (pars transversa), rhomboids, teres minor, and infraspinatus

Cable External Rotation

targets mainly the infraspinatus, teres minor, and posterior deltoid

Cable Oblique Twist

targets mainly the internal and external obliques

Dumbbell Bench Press

targets mainly the pectoralis major, pectoralis minor, and to a lesser extent the anterior deltoid, serratus anterior, coracobrachialis, anconeus, and triceps brachii

Dumbbell Overhead Press

targets mainly the deltoids, serratus anterior, and triceps brachii

Dumbbell Pullover

targets mainly the latissimus dorsi and serratus anterior

Extended Plank

targets mainly the abdominal muscles, obliques, hip flexors (rectus femoris, psoas, iliacus), latissimus dorsi, and serratus anterior

Face Pull

targets mainly the posterior deltoid, rhomboids, trapezius, and infraspinatus

Hammer Curl

targets mainly the brachioradialis, biceps brachii, brachialis, and to a lesser degree the extensor carpi radialis brevis and longus

Hip Abduction

targets mainly the gluteal muscles

Hip Adduction

targets mainly the adductor group

Incline Dumbbell Curl w/ Rotation

targets mainly the long head of the biceps brachii, and to a lesser extent the brachioradialis and brachialis

Leg Curl

targets mainly the hamstrings, popliteus, and to a lesser extent the gastrocnemius

Leg Extension

targets mainly the quadriceps

Overhead Triceps Extension

targets mainly the long head of the triceps brachii

Romanian Deadlift

targets the gluteal muscles and the whole backside of the body, but since, in contrast to the classic deadlift, we do not set the weight down and do not bend the knees very much, the hamstrings are particularly stimulated

Seated Calf Raise

targets mainly the soleus

Sideways Chest Press

targets mainly the pectoralis major, pectoralis minor, deltoids, and the triceps brachii

Single-Arm Lat Pulldown

targets mainly the latissimus dorsi, teres major, trapezius, rhomboids, and to a lesser extent the posterior deltoid, biceps brachii, brachioradialis, and brachialis

Single-Arm Straight-Arm Pulldown

targets mainly the latissimus dorsi, teres major, and the long head of the triceps brachii

Squat

targets mainly the quadriceps, gluteal muscles, adductor group, erector spinae, abdominal muscles, and the hamstrings

Upside Down Kettlebell Overhead Press

targets mainly the deltoids, serratus anterior, and triceps brachii

One last time I would like to refer to Frédéric Delavier's STRENGTH TRAINING ANATOMY for more information on each specific exercise. I can also warmly recommend Visible Body's MUSCLE PREMIUM app, which is another helpful tool in understanding the anatomy and function of each muscle.

Header photo by oOhyperblaster on Shutterstock, Edited by Michael Loehr
Anatomical illustrations by SciencePro on Shutterstock, Edited by Michael Loehr

Overview

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Gefördert durch die Beauftragte der Bundesregierung für Kultur und Medien im Programm NEUSTART KULTUR, Hilfsprogramm DIS-TANZEN des Dachverband Tanz Deutschland.

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DIS-TANZ DIARY #24

BACK TO THE GYM (PT. II)

Barbell Split Squat

Bent-over Dumbbell Row

Bent-over Shoulder extension

Bent-over T Raise

Cable External Rotation

Cable Oblique Twist

Dumbbell Bench Press

Dumbbell Overhead Press

Dumbbell Pullover

Extended Plank

Face Pull

Hammer Curl

Hip Abduction

Hip Adduction

Incline Dumbbell Curl w/ Rotation

Leg Curl

Leg Extension

Overhead Triceps Extension

Romanian Deadlift

Seated Calf Raise

Sideways Chest Press

Single-Arm Lat Pulldown

Single-Arm Straight-Arm Pulldown

Squat

Upside Down Kettlebell Overhead Press

Overview

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