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There are certain muscles that we don’t even think to do exercises specifically for them. Surprisingly there are 5 muscle groups that you don't target, but I am going to show you exercises for them today. These are the FORGOTTEN MUSCLES and how to work them. Let’s get started with the exercises for these 5 muscle groups.
Muscle Group #1: FOREARMS. Forearms are great for grip strength and picking up heavy items. You can use a barbell for this exercise, or use a dumbbell one arm at a time. We are going to do WRIST CURLS to target our forearms. Rest your wrist on your knee, and curl the weight up as far as you can. When doing one arm at a time for this exercise, you can really focus on just using your forearms. You can also do WRIST CURLS WITH AN OVERHAND GRIP. You won’t be able to use a lot of weight for this exercise, but you will be able to really focus on the form. Do 10 reps on each arm, and do 3 sets of each of these exercises.
Muscle Group #2: CALVES. Your legs are a big muscle group, but it is important to have calves that match your quads and hamstrings. The most common exercise and one that works really well, is STANDING CALF RAISES. Try to start with your toes elevated and heels off the ground. That way you can get a deep stretch, and contract and squeeze hard at the top of the movement. You can add weight to this exercise, or do one side at a time to make it more difficult on your calves.
Muscle Group #3: REAR DELTS. You don’t want to forget to work your shoulders. A lot of people usually just work their front and side delts. It is hard to see your rear delts, so they can be easy to forget. A great exercise for your rear delts is REAR DELT FLYS. If you are at home, you can use two sets of resistance bands that are out to the sides. If you are at the gym, you can use a cable crossover machine. The key is to pull the bands, so your elbows get behind you. You are going to squeeze at the top of the movement, and you will feel it in your rear delts and upper back.
Muscle Group #4: LOWER BACK. When you work your back, you typically target your mid to upper back muscles. So let’s target the lower back by doing a SEATED GOOD MORNING. There is a machine at the gym you can use where you can do hyperextensions as well. If you are at home you can do these seated with bodyweight or with dumbbells. This is also a great exercise to stretch your lower back as well.
Muscle Group #5: TRAPS. You typically work your traps when working your shoulders, but you don’t typically do exercises specifically for your traps. That is why you should make sure that you do SHRUGS with dumbbells or bands. Bring your shoulders up as high as you can. There is not a large range of motion, so you want to hold the contraction at the top of the movement for a couple of seconds. You will be surprised as to how much weight you need for this exercise.
Alright guys, that wraps up this video tutorial with the forgotten muscles and how to work them. Add these exercises to your workouts to target these muscle groups. Make sure to subscribe to our channel for more videos on how to build muscle and get ripped in the new year coming up!
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