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fitnessoefeningen schouder (alle oefeningen (vertical row (brachialis,…
fitnessoefeningen schouder
Latissimus dorsi/ teres major
pull up
straight arm pulldown
chin up
reverse flyes(latissimus)
one arm DB row
bend over barbell row
bend over cable raises
low pulley
vertical row
vertical traction
lat machine pulldown behind neck
lat machine front pulldown
Rhomboideus/ trapezius
shrugs
upright row(alleen trapezius)
pull up
reverse flyes
bend over barbell row
bend over cable raises
bend over DB raises
one arm DB row
low pulley
vertical row
vertical traction
lat machine pulldown behind the neck
triceps brachii
straight arm pulldown
biceps brachii/ brachialis
lat machine/ front pulldown
lat machine/ pulldown behind the neck
vertical traction
one arm DB row
low pulley
bend over barbell row
vertical row
upright row
pull up
chin up
alle oefeningen
vertical row
brachialis, biceps, latissimus dorsi, teres major, trapezius, rhomboideus, teres minor, infraspinatus
low pulley
biceps, brachialis, latissimus, teres major, teres minor(bij armen breed), trapezius, rhomboideus, infraspinatus(bij armen breed)
vertical traction
biceps brachii, brachialis, latissimus dorsi, teres major, trapezius, rhomboideus
machine back extension
diepe rugspieren (quadratus lumborum, iliocostalis,spinalis thoracis)
lat machine/ pulldown behind the neck
biceps brachii, brachialis, latissimus dorsi, teres major, trapezius, rhomboideus
hyperextension
diepe rugspieren (quadratus lumborum, iliocostalis, spinalis thoracis)
lat machine/ front pulldown
biceps brachii, brachialis, teres major, latissimus dorsi
one arm DB row
biceps, brachialis, latissimus, teres major, deltoideus, rhomboideus, trapezius
bend over DB raises
infraspinatus, teres minor, deltoideus, trapezius
bend over cable raises
latissimus dorsi, teres major, infraspinatus, trapezius, teres minor, rhomboideus, deltoideus
bend over barbell raise
brachialis, brachii, latissimus, teres major, trapezius, rhomboideus, deltoideus
shrugs
levator scapulae, rhomboideus, trapezius
pull up
latissimus, teres major, rhomboideus, trapezius, biceps brachii, brachialis
chin up
biceps, brachialis, latissimus, teres major