Bodybuilding Exercises 3 — Questions and Answers
Question 1: Which exercise best isolates the rear (posterior) deltoid?
- Bent-over reverse fly (Correct answer)
- Standing overhead press
- Decline bench press
- Concentration curl
Correct answer: Bent-over reverse fly
The bent-over reverse fly horizontally abducts the arms, targeting the rear delts.
Question 2: What primary muscle does the seated cable row develop?
- Mid-back (rhomboids/lats) (Correct answer)
- Quadriceps
- Abdominals
- Calves
Correct answer: Mid-back (rhomboids/lats)
The horizontal pulling motion of the cable row builds mid-back thickness.
Question 3: Which exercise is most associated with building the gastrocnemius?
- Seated calf raise
- Standing calf raise (Correct answer)
- Leg curl
- Hip thrust
Correct answer: Standing calf raise
Standing calf raises keep the knee straight, emphasizing the gastrocnemius.
Question 4: The hip thrust is primarily used to develop which muscle group?
- Glutes (Correct answer)
- Triceps
- Forearms
- Lats
Correct answer: Glutes
The hip thrust maximally loads the glutes at full hip extension.
Question 5: Which curl variation reduces biceps shortening and emphasizes the brachialis?
- Hammer curl (Correct answer)
- Spider curl
- Preacher curl
- 21s
Correct answer: Hammer curl
The neutral grip of the hammer curl shifts emphasis onto the brachialis and brachioradialis.
Question 6: What is the main benefit of the incline bench press over the flat bench press?
- Greater upper-chest emphasis (Correct answer)
- Greater calf activation
- Greater hamstring stretch
- Greater grip endurance
Correct answer: Greater upper-chest emphasis
The inclined angle shifts load toward the clavicular (upper) portion of the pecs.
Question 7: Which exercise best trains the quadriceps in isolation?
- Leg extension (Correct answer)
- Pull-up
- Lateral raise
- Shrug
Correct answer: Leg extension
The leg extension isolates knee extension, directly working the quads.
Bodybuilding Exercises 3
Which exercise best isolates the rear (posterior) deltoid?