Skip to main content

Advertisement

Table 1 Exercises used for resistance training and strength testing

From: Effects of resistance training and protein supplementation on bone turnover in young adult women

MUSCLE GROUP EXERCISES MUSCLE GROUP EXERCISES
Back Lat pull-down a Bent-over dumbbell row Seated row Underhand pull-down Biceps Seated dumbbell curl a Concentration curl Preacher curl Hammer curl
Quadriceps Leg extension a Seated leg press Dumbbell squats Dumbbell lunges Triceps Triceps pressdown a Triceps kickback Overhead triceps extension Triceps dips
Chest Chest press a Dumbbell flyes Dumbbell bench press Dumbbell pullover Calves Standing calf raise a Seated plantar flexion Single-leg standing calf raise
Hamstrings Lying hamstring curl a Deadlifts Upper Body Push-ups b Assisted chin-ups Assisted dips
Shoulders Overhead press a Lateral raises Front raises Shrugs Lower Back Machine back extension Roman chair
Hip Standing hip abduction a Seated hip abduction Standing hip extension Abdominals Basic crunches Reverse crunches Elbow crunches Machine crunches Hanging knee-ups Oblique knee-ups
Hip Standing hip adduction a Seated hip adduction Standing hip flexion   
  1. All underlined exercises were used during weeks 1, 2, 5, 8, 11, 12, with alternative exercises used during the other weeks to provide variety and enhance adherence.
  2. aExercises used in 1-RM testing
  3. b Tested for maximum number of repetitions