The 7 best exercises you've never heard of think you've seen it all? Revamp your training with these challenging moves

Muscle & Fitness/Hers, Jan-Feb, 2005 by Brenda Hartley

TRAINING TIP

"Because the middle-back muscles--rhomboids, lats, traps--will kick in here, you'll be able to really work the rear delts beyond the point you usually do." Sanchez says. "To extend this combo to include the rear delt/triceps tie-in, you can continue the torture with a set of triceps cable press-downs to failure."

SIFF SQUAT

CONTRIBUTING TRAINER: Cameron McGarr, CSCS, fitness manager of Results Fitness in Newhall, California

TARGETS: Primary muscles--quadriceps, calves. Secondary muscles--hamstrings, glutes.

BENEFITS: "Named after [the late author and biomechanics expert] Mel Siff, this exercise packs a double punch since you end up training calves and quads at the same time," says McGarr. "This move recruits high-threshold motor units, and you'll end up recruiting more muscle fibers than during an exercise to which you're accustomed, like the barbell squat. These features make this squat not only a great time investment but a valuable movement that really challenges your fitness and strength."

STARTING POSITION: With a dumbbell resting on each shoulder, elbows pointed forward, stand in a traditional squat start position. Lift your heels so you're standing on your toes.

EXECUTION: While holding this position, do a full squat, dropping your hips back and down. Hold for a beat, then slowly return to the start. Repeat for 12-15 reps.

TRAINING TIP

"This position puts more force on the quads, requiring them to contract maximally." McGarr points out. "With the decreased base of support, you'll have to work harder to stabilize the load, thus never getting a chance to rest. This is not a squat and calf raise combo. You must remain on your toes for the entire set."

EXERCISE BALL DUMBBELL COBRA

CONTRIBUTING TRAINER: Scott Lucett, NASM-PES, NASM-CPT, fitness education manager for the National Academy of Sports Medicine

TARGETS: Primary muscles--middle and lower traps, lats. Secondary muscles--internal and external rotators, glutes, spinal stabilizers.

BENEFTTS: "This exercise targets muscles that are typically weak in many individuals," Lucett explains. "Those who sit for hours each day often develop poor posture, which leads to tightness of the anterior shoulder musculature and weakness of the posterior shoulder. And if the goal is calorie-burning, performing exercises such as this one that require the use of many muscle groups can enhance caloric expenditure."

STARTING POSITION: With lightweight dumbbells in hand, lie facedown with your midsection and chest on an exercise ball. Keep your feet pointed with toes on the floor, your legs completely straight, your abs drawn in and glutes tight. Extend your arms above your head, parallel to the floor.

EXECUTION: Lift your chest off the ball and bring your arms down in an arc to the sides of your body by pinching your shoulder blades back and down, keeping your back and neck neutrally aligned. Hold for 10 seconds, then return your arms overhead and lower your chest to the ball. Do five reps, taking a full 10 seconds to do each.