Spotting And Lifting Form
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Transcript of Spotting And Lifting Form
Eric Pelletier
Barbell Bench Press
Works: Pectoralis Major, Anterior Deltoid, Triceps
Joint Action: Shoulder Adduction
Spotting: Spot at the lifters head, in a squat position; alternate grip on bar (one hand facing up, one facing down)
Pec Major
Anterior deloid
Triceps brachii
Dumbell Chest PressWorks: Pectoralis
Major, Anterior Deltoid, Triceps
Joint Action: Elbow Extension
Spotting: Spot dumbbells under arms at lifters head
Pec Major
Anterior deloid
Triceps brachii
Back: Cable Seated RowWorks: Trapezius (mid), Posterior Deltoid,
BicepsJoint Action: Scapula Adduction, Horizontal
Shoulder Abduction, Elbow Flexion, Shoulder Girdle Elevation
Spotting: Spot behind lifter
Trap (mid)Posterior Deltoid
Biceps Brachii
Back: Cable Lat Pull DownWorks: Latissimus Dorsi, BicepJoint Action: Shoulder Adduction,
Elbow FlexionSpotting: Spot Behind Lifter,
hands on bar
Latissimus Dorisi
Biceps Brachii
Shoulder: DB Overhead Shoulder PressWorks: Deltoid (Anterior), TricepJoint Action: Shoulder Abduction, Elbow
FlexionSpotting: Spot under arms behind lifter
Triceps brachiiDeltoid (Anterior)
Shoulder: Lateral RaiseWorks: DeltoidJoint Action: Shoulder AbductionSpotting: Spot behind lifter with your arms
closely bellow theirs
Deltoid (lateral)
Legs: Bar SquatWorks: Hamstrings, Gluteal
Muscles, QuadsJoint action: Hip ExtensionSpotting: Spot behind lifter,
forearms under ribcage as close as possible without obstructing the lift
Gluteus MaximusQuadriceps Hamstrings
Leg Extension-seatedWorks: QuadsJoint Action: Knee ExtensionSpotting: Spot in front of lifter, forearms
under legs as close as possible without obstructing the lift
Quadriceps
Leg CurlWorks: HamstringsJoint Action: Knee FlexionSpotting: Stand at side of lifter, hands
underneath dumbbell
Hamstrings
Arms: Bicep CurlWorks: BicepsJoint Action: Elbow FlexionSpotting: Spot in front of the lifter, hands
under dumbbells/bar
Biceps Brachii
Triceps Cable PulldownWorks: TricepsJoint Action: Elbow ExtensionSpotting: Spot in in front of the lifter hands
on bar
Triceps brachii
Abdomen: Ab/ObliqueWorks: Rectus Abdominius, Internal/External
ObliquesJoint Action: Spinal Flexion, Spinal RotationSpotting: Spot at the side of the lifter
Rectus AbdominusObliques