"Dragon Jackanory 8

 

Blackwater

 

Terror-On-High

 

The-Outsider

 

The-Bony-Shadow

 

The-Catus

 

Two-O-Cat

 

Skulls In The Stars

 

On High

 

Alone

 

The Terrible Old Man

 

The Cats Of Ulthar

 

The Hallows Echoes Of Hawkins

 

dragon jackanor y 7

 

seated row machine i

 The seated row machine is a compound pulling exercise primarily designed to build strength and thickness in the upper and middle back. It targets several major muscle groups simultaneously while providing stability that reduces strain on the lower back compared to free-weight rows. 

Primary Muscles Worked

These are the "prime movers" that do the majority of the work during the pulling phase: 

Latissimus Dorsi (Lats): The large, fan-shaped muscles on the sides of your back that provide width.

Rhomboids: Located between the shoulder blades, these are responsible for retracting the scapula as you pull back.

Trapezius (Middle and Lower): The large muscle covering the upper back and neck, specifically worked when squeezing the shoulder blades together.

Posterior Deltoids (Rear Shoulders): The back portion of the shoulder muscle that assists in pulling the arms backward. 

Secondary and Stabilizing Muscles 

These muscles support the movement or stabilize the body: 

Biceps Brachii: Assist in flexing the elbow during the pull.

Forearms: Engaged to maintain a firm grip on the handles.

Erector Spinae: The muscles of the lower back that work to keep your torso upright and stable.

Rotator Cuff: Small stabilizing muscles in the shoulder joint. 

Variations and Focus

The specific muscles emphasized can change based on your grip:

Neutral Grip (Palms Facing Each Other): Provides a balanced focus on the lats and middle back.

Pronated Grip (Overhand/Wide): Places more emphasis on the upper back (traps and rhomboids) and rear deltoids while reducing bicep involvement.

Supinated Grip (Underhand): Increases the demand on the biceps and can help achieve a deeper contraction in the lower lats

hack squat machine i

 

The hack squat machine is a compound lower-body exercise designed primarily to isolate and heavily load the quadriceps. Unlike free-weight squats, the machine provides a fixed path and back support, which reduces the need for core stabilization and allows you to focus intensity directly on your leg muscles. 

Primary Muscles Worked

Quadriceps: These are the main drivers of the movement. The machine's angle and deep knee flexion target all four heads:

Vastus Medialis: The "teardrop" muscle near the knee.

Vastus Lateralis: The outer part of the thigh.

Vastus Intermedius: Located deep in the middle.

Rectus Femoris: The large muscle in the center of the thigh.

Gluteus Maximus: The glutes are heavily engaged during the upward "push" phase to extend the hips, especially as you reach greater depths. 

Secondary Muscles and Stabilizers

Hamstrings: Act as dynamic stabilizers to support the knee joint and assist in hip extension at the bottom of the movement.

Adductors: The inner thigh muscles help stabilize the legs and prevent the knees from collapsing inward.

Calves: The gastrocnemius and soleus contract to stabilize the lower leg and assist when pushing through the feet.

Core and Lower Back: While the machine provides significant support, the rectus abdominis, obliques, and erector spinae still engage to maintain a neutral spine and stable torso. 

Power Squat Machine | Benefits & Top Alternatives

Hack Squat: Target Muscles, Benefits, Exercise Instructions ...

Targeting Specific Muscles via Foot Placement 

You can shift the muscular emphasis by adjusting where your feet are on the platform: 

Lower Foot Placement: Increases knee flexion, putting significantly more stress and focus on the quadriceps.

Higher Foot Placement: Increases hip flexion, shifting more of the load onto the glutes and hamstrings.

Wide Stance: Generally increases activation of the inner thighs (adductors) and glutes.

Narrow Stance: Tends to emphasize the outer quads (vastus lateral

seated chest press machine

 A seated chest press machine is a gym device for safely building upper body strength in your chest, shoulders, and triceps by pushing handles forward from a seated position, ideal for beginners or solo training as it guides movement and requires no spotter, focusing on proper form by aligning handles with mid-chest and pressing with controlled motion. 

How to Use It

1. Adjust Seat: Set the seat so the handles align with your mid-chest when seated.
2. Position: Sit with your back firmly against the pad, feet flat on the floor, and grip the handles.
3. Press: Exhale and push the handles forward, extending your arms but not locking your elbows.
4. Return: Inhale and slowly bring the handles back to the starting position, controlling the weight.
5. Form Tips: Keep your shoulders down and back, wrists straight, and core engaged. 

Benefits

• Safety: Guided movement and no need for a spotter.
• Targeted Muscle Growth: Helps isolate and build chest, shoulder, and tricep muscles.
• Foundation for Other Lifts: Great for learning proper pressing mechanics before barbell bench press.
• Functional Strength: Improves ability to push objects and perform daily tasks

The-Nothing

 

Voices-In-My-Head

 

Tail-Of-Death