Holding a dumbbell, place the working arm on top of the preacher bench. Slightly rotate your body and slowly lower the dumbbell until your arm is fully stretched, then squeeze your biceps hard to reverse the curl back to the starting position. Why “The position of the shoulder can influence biceps activity throughout the range of motion,” says Greg Burns, a trainer at Embody Fitness.
Lie face-down on the leg curl machine with the pad on your calves. Keep your torso flat and drive your hips into the pad. Start from a fully stretched position and curl your legs as far as possible without lifting your hips or torso off the pad. Hold for a second and lower slowly. Grasp the bar with an overhand grip. Bend your knees slightly, raise your chest and retract your shoulders. Push your hips back and lift the bar as high as you can. Drive your hips forwards to return to the start.
Grasp a pull-up bar with an overhand grip that’s slightly wider than shoulder width. Hang with arms straight, pointing your legs slightly in front of you. Pull up till your elbows touch your ribs and squeeze your shoulder blades together. Pause and lower slowly back to a dead hang. Grasp the bar with a wide grip. Pull through your elbows until you’re able to squeeze both your lats and your shoulder blades together.
As a man who has zero affiliation with this, it is REALLY good. Smart, sensible, sustainable advice – including lots on how to stay sane and happy, which is sadly lacking from a lot of fitness stuff. https://t.co/sLaHhZqIfd
Muck Rack makes it simple to find people, tweets, or articles that mention any name, keyword, company, hashtag etc. We've compiled this guide to help you make the most of your search.
Selecting a term
Start searching tweets, articles from media outlets, articles mentioned in tweets, journalists'
names, titles and bios with some suggested searches:
Companies or Topics (e.g. iPhone, Microsoft)
Phrases (e.g. "cloud computing") — use quotes to keep the terms together
Twitter handles (e.g. @username) — returns those who have mentioned or replied to
Names (e.g. "David Pogue")
Hashtags (e.g. #sxsw, #london2012)
Bio details (e.g. vegan, Olympics, father)
Muck Rack's Advanced Search allows for many boolean operators.
Find results that mention multiple specified terms, use AND or
+. For example, ensure each result contains both Elon Musk and Mark Zuckerberg by
searching Musk AND Zuckerberg or Musk + Zuckerberg.
Use the operators OR or , to broaden your search when you'd like either of
multiple terms to appear in results. (This is the default behavior of our search when no operators
are used). For example, results will contain either cake or cookie by searching cake OR cookie or cake,cookie
Use NOT or - to subtract results from your search. For
example, searching Disney will yield results about the Walt Disney Company as well as Walt Disney
World Resort. To exclude mentions of Disney World, search for Disney -World or Disney
When using one of these operators with a phrase, enclose it in quotation marks. For example, you can
find results about smartphones excluding Apple's iPhone 4S by searching smartphone -"iPhone
Exact case matching or punctuation
If you're searching for a brand name or keyword that relies on specific punctuation marks or capitalization, you can
find results that match your exact query by adding matchcase: before the keyword you're searching for, like matchcase:E*TRADE .
Use parentheses to separate multiple
boolean phrases. For example, to find journalists talking about having fun in Disney World or
Disneyland, search for ("disney world" OR disneyland) AND fun.
An asterisk can be used to search for any variation of a root word truncated by the asterisk. For example, searching for admin* will return results for administrator, administration, administer, administered, etc.
A near operator is an AND operator where you can control the distance between the words. You can vary the distance the near operation uses by adding a forward slash and number (between 0-99) such as strawberries NEAR/10 "whipped cream", which means the strawberries must exist within 10 words of "whipped cream".