Bodybuilding Anatomy (2nd Edition) by Nick Evans

By Nick Evans

Boasting a hundred routines and 104 diversifications, the recent variation of Bodybuilding Anatomy is the final word consultant to gaining mass and sculpting your body. It gains step by step guideline and 141 full-color anatomical illustrations, together with the most well-liked aggressive poses, and proposals to change and individualize programming for particular wishes.

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Extra info for Bodybuilding Anatomy (2nd Edition)

Sample text

Lower the dumbbells to the starting position. 28 Muscles Involved Primary: Posterior deltoid Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major Rea r D e l t o i d Anatomic Focus Grip: The way you hold the dumbbells influences the degree of rotation at the shoulder joint. Holding the dumbbells using a neutral grip (thumbs pointing forward) allows the lateral deltoid to work. A pronated grip on the dumbbells (thumbs pointing inward) targets the posterior deltoid because the shoulder is rotated internally and the action of the lateral deltoid is reduced.

This machine also offers several technical adjustments to grip, trajectory, and range of motion to help isolate the posterior deltoid. Grip: Most modern rear deltoid fly machines provide a choice of handles: one pair horizontal and the other pair vertical. How you hold the handles affects the degree of rotation at the shoulder joint. Using the horizontal handles with a pronated grip (palms down) is the best method of isolating the posterior deltoid because the shoulder is internally rotated. Using the vertical handles with a neutral grip (thumbs up) allows the lateral deltoid to participate because the shoulder is externally rotated.

With palms facing each other, raise the dumbbells to ear level, keeping your elbows slightly bent. Lower the dumbbells to the starting position. 28 Muscles Involved Primary: Posterior deltoid Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major Rea r D e l t o i d Anatomic Focus Grip: The way you hold the dumbbells influences the degree of rotation at the shoulder joint. Holding the dumbbells using a neutral grip (thumbs pointing forward) allows the lateral deltoid to work.

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