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Get professional advise first for an accurate answer.
I think doing what you can that doesn't hurt is ok but not ideal.
You could do one arm DB press on the good side.
There is evidence that...

As far as legs go these would not be a good leg/quad builder.
These though help your endurance strength and carrying weight for a distance.
Across your shoulders its loaded carry.
The advise with...

Usually the closer the stance the more it becomes a quad movement.
Knees will shift forward past the toes with shoulder or closer stance.
You may find lifting shoes with a heel help your balance...

I have an Ivanco rackable EZ oly curl bar that has served me well.
It's black oxide coated.
Had it for ten years or so.

First off good job wanting to make a change and trying to find out how to go about.
Yours is a harder task than most with children but can be done with some discipline.
I would recommend bodyweight...

Best answer above is all heads to one degree or another.
You can never really isolate a working muscle as others will be helping regardless.
It really depends on the angle of the upper arms to...

Both quality bars,i have the SSyoke bar from EliteFTS.
Any bar with that type of coating will chip or peel putting on plate or in a rack with metal J hooks.
For me I'm more concerned about function...

A couple of tips for barbell rows,
One make sure your hinging your hips back and not bending over straight at the waist.
Hinging back will put more of the stress on the glutes and hamstrings with...

Getting stronger won't necessarly equal muscle gain.
The protocol you do would have an effect as well as proper diet and rest/recovery.
Usually hypertrophy requires an intense stimulus to the...

Never train into pain.
Its you body telling you somethings not right.
A medical professional orthopedic,physical therapist or chiropractor is your best option to identify why your hurting.
If...

If you have some kind of a bench and dumbbells (which don't need to be super heavy)do a search for "bat wing rows".
Basically a static hold/pause at full contraction while in a face down position on...

IMO lunges can be a great asset to training wether it be bodybuilding or strength.
Unilateral work is really unique and can shore up weaknesses.
Mr Olympia Ronnie Coleman can't be wrong doing his...

I was also going to say that you need a good stretch with what ever movement you choose.
Exercises where the elbow go up parallel to the head like DB extensions or leaning over rope extensions.
The...

Safely in a power rack with pins set just below where you bring the bar to the chest.
Other than that if you don't have a rack get a spotter or use weight you don't need a spot with.

Triceps especially on lockout the last 1/3 to 1/4.
Thats why some bodybuilders stop short of lockout to lessen tricep involvement and put more on the delts.
Rows and presses are pull and push...

A favorite of mine with dumbbells.
It shifts leverage slightly to upper chest and shoulders.
You should explore different angles and see feels best for you on what your trying to build or...

Lower traps I'm guessing your talking between the shoulder blades not top of the shoulders?
So that would include rhomboids also.
A chest supported row with a full contraction/pull elbows back as...

Ill throw my two cents in here.
First on the decline bench make sure if you get one that the part that holds the legs is adjustable up and down,and in and outward.
I have a really good decline but...

Im old school and just use a yearly/daily planner written down.
It's really not that hard unless of course you have a high number of say fifty clients.

I couple bars with black zinc.
They don't chip and hold up well functionally and ascetically.
Dont know about the others you mentioned.
I also have a cheap chrome plated bar that I've actually got...