This site is 100% ad supported. Please add an exception to adblock for this site.

Skills Test 1


undefined, object
copy deck


<><>trunk flexion - abdominals
Curl up for 3 secs, exhale (concentric), hold 3 secs 


<><><>Rectus Abdominis, Abdominal Obliques, Iliopsoas, Rectus Femoris
Add weight by holding upper chest


One-Dumbbell Rowing

Latissimus Dorsi, Posterior Deltoid, Teres Major, Trapezius, Rhomboids

Chest out, back flat, bent ov

Barbell Rowing

Latissimus Dorsi, Posterior Deltoid, Teres Major, Trapezius, Rhomboids

Feet shoulder width, pronated grip, chest out,

Pull-Ups (Weight Assisted if needed)

Latissimus Dorsi, Teres Major, Biceps Brachii

Pronated grip; bend knees 

Lat Pull Down

Latissimus Dorsi, Teres Major, Biceps

Knees under padded bar, wide grip, pull to chest while sqeezing shoulder blades; pronated grip <

Barbell incline bench press

Upper pec maj, ant delt, tri

45 degrees, core, supinated, legs either side, don't arch 

Dumbbell bent over lat raise

Posterior (rear) deltiod, Rhomboids, trapezius

Flap arms (slightly bent), feet shoulder width, bent straight back, activate core, lift to horiz. 

Dumbbell Bent-Arm Flyes

Pectoralis Major, Anterior Deltoid

 Elbows bent, dumbells gacing in front of chest, move to side

Seated Chest Press

Pectoralis Major, Anterior Deltoid, Triceps

Pump it pronated 

Barbell Bent-Over Pullover

Latissimus Dorsi, Pectoralis Major

Bent arms run dumbell from chest over face, down back; exhale on way back; supinated; lie down on bench&

Barbell Reverse Curl

Biceps, Brachialis, Brachioradialis, Wrist Extensors & Finger Flexors

Pronated grip, shoulder width, curl up from elbows

Don't let it fall&

Seated Dumbell Curl

Biceps Brachii Brachialis, Brachioradialis, Elbow Flexion

 Have a seat; supinated; one or two

One Dumbell Tricep Extension

Triceps; elbow extension

Raise up and down behind head 


Dumbell Front Raise

Frontal Deltoid, Clavicular Portion of Pectoralis Major, Coracobrachialis

Slightly bent elbow, arms out front, lift up t

Deck Info