Latissimus Dorsi
Lateral Raise
Deltoids
Biceps Curl
Biceps
Triceps Extension
Triceps
Low Back Extension
Erector Spinae
Abdominal Curl
Rectus Abdominis
Neck Extension
Neck Extensors
Neck Flexion
Neck Flexors
Forearm Extension
Forearm Extensors
Forearm Flexion
Forearm Flexors
An alternative training approach is presented in Table 2. This program uses multiple-joint exercises that work several muscle groups at the same time. These are the leg press, bench press, seated row, incline press, pulldown, overhead press, assisted chin-up, assisted bar-dip, as well as the rotary torso, forearm extension and forearm flexion.
Table 2. Recommended multiple-joint strength exercises that work the muscles used in
rock climbing and hiking.
Exercises
Muscle Groups
Leg Press
Quadriceps, Hamstrings, Gluteals
Bench Press
Pectoralis Major, Anterior Deltoids, Triceps
Seated Row
Latissimus Dorsi, Posterior Deltoids, Biceps
Incline Press
Anterior Deltoids, Pectoralis Major, Triceps