What is your favorite exercise for each bodypart?

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  • MR. BMJ
    Moderator
    • Apr 2006
    • 3209

    What is your favorite exercise for each bodypart?

    Here's mine:

    Overall Legs: Squats
    Quads only: Hack Squat
    Hams: Sitting and laying Leg Curls
    Calves: Standing Calve raises
    Chest: Low incline Smith Machine
    Front Shoulders: Smith front presses
    Side Shoulders: Dbell Lateral raises
    Rear Shoulders: Reverse Pec Deck
    Back Thickness: Rack Deads
    Back Width: Hammer Pulldowns or Bentover barbell rows
    Tris: Close-grip smith bench or overhead dumbbell extensions
    Bi's: Barbell curls and Hammer
    Forearms: Hammer Curls and DC one-arm cable reverse curls
    Upper Abs: machine crunches
    Lower Abs: Decline leg raises or decline crunches
  • Friggemall

    #2
    Overall Legs: Squats
    Quads only: Hack Squat ( but my gym does not have a hack machine.
    Hams: Sitting and laying Leg Curls
    Calves: Standing Calve raises (my gym only has a seated so I will do them in the smith machine, but not as good as a real standing machine)
    Chest: Smith Machine bench, flat, incline, decline
    Front Shoulders: Smith front presses and front cable raises as well
    Side Shoulders: Cable Lateral raises
    Rear Shoulders: Reverse Pec Deck (love these but my gym now doesn't have one. so I do cables for these as well)
    Back Thickness: Rack Deads (don't do these much the last year due to lower back issues)
    Back Width: Bent over barbell rows and cable pull downs
    Tris: Close-grip smith bench or heavy reverse cable extensions
    Bi's: dumbell curls and cable curls
    Forearms: Hammer Curls
    Upper Abs: machine crunches and weighted cable crunches
    Lower Abs: leg raises or reverse crunches

    Comment

    • dalnkwnt
      Vet
      • Oct 2011
      • 298

      #3
      Overall Legs: Squats
      Quads only: Front Squats
      Hams: Standing Leg Curls
      Calves: Seated Calve raises
      Chest: Push ups
      Front Shoulders: Front raises
      Side Shoulders: Lateral raises
      Rear Shoulders: Reverse Pec Deck
      Back Thickness: Rows (any kind)
      Back Width: Pulldowns
      Tris: reverse tricep pulldowns single arm
      Bi's: DB curls
      Forearms: Jerking off
      Upper Abs: ball crunches
      Lower Abs: hanging leg raises
      MOD@massmonsterz.com

      MOD@TheFitnessboard.com

      Comment

      • BrutalHoney
        VET
        • Nov 2016
        • 274

        #4
        Some of these are hard to pick just one...

        Quads: front squats, split squats
        Hamstrings: wide squats, stiff leg deads
        Glutes: split squats, feet close-ish
        Spinal erectors: good mornings
        Back thickness: dumbbell rows (one-arm, whatever kind really)
        Trap: barbell shrugs
        Back Width: wide and narrow pull-ups
        Chest: DB bench/fly hybrid, DB bench, DB fly (hmmm...) Oh! and weighted dip.
        Shoulders: Overhead press
        Front Shoulders: steep incline wide grip "bench" press
        Back Shoulders: 45 degree reverse DB fly
        Triceps: close grip bench press
        Biceps: who fucking cares. okay fine, BB curl if I could do it. arms-out-incline-hammer-curl (stolen from CT fletcher)
        Forearms: any kind of hammer curls, maybe farmer's walk (we'll see)
        Calves: standing and seated calf raises, full ROM, 5+ days a week!!!
        Abs: ab wheel rollout (use a ramp)
        Last edited by BrutalHoney; 07-28-2017, 02:55 PM.

        Comment

        • Glycomann

          #5
          Overall Legs: if I had and L5
          Quads only: Hack Squat
          Hams: Single leg standing and laying Leg Curls
          Calves: leg press Calve raises
          Chest: Low incline Smith Machine
          Front Shoulders: Smith front presses
          Side Shoulders: Dbell Lateral raises
          Rear Shoulders: DB seated rear delt row
          Back Thickness: Rack Deads if my L% wasn't fugged
          Back Width: T-bar
          Tris: close grip decine and heavy DB french press over a bench
          Bi's: preachers
          Forearms: wrist curls
          Upper Abs: cable crunch
          Lower Abs: leg raise
          Last edited by Guest; 07-29-2017, 07:42 AM.

          Comment

          • Dawgpound_Hank

            #6
            Overall Legs: leg press
            Quads only: Hack Squat
            Hams: sldl & laying Leg Curls
            Calves: Standing or seated Calve raises
            Chest: smith or bb incline press
            Front Shoulders: Smith front presses or bb pbn
            Side Shoulders: Dbell Lateral raises
            Rear Shoulders: Reverse Pec Deck
            Back Thickness: bb or tbar rows
            Back Width: pullups
            Tris: skullcrushers or french press
            Bi's: Barbell curls and Hammer
            Forearms: standing bb wrist curls behind back
            Abs: rarely do abs - occasional set of roman chair crunches if I do

            *** If younger and/or no joint/lumbar issues, deads, squats, bench press & dips would all be there. Put in almost 25 years on all of them before having to give them up.

            Comment

            • BrutalHoney
              VET
              • Nov 2016
              • 274

              #7
              Got no love for spinal erectors in here...

              Comment

              • A.B
                VET
                • Jun 2004
                • 2333

                #8
                Squats for legs
                Bench for chest
                Hammer rows for back
                Military press shoulders
                Stair climber for cardio
                Machine preacher curls for biceps
                Dips for triceps
                Forearms never really do anymore
                Traps bb shrug
                Lats pull ups wide grip

                Comment

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