Summary & References

Stability is King: The more stable an exercise (e.g., using machines or external bracing), the better the nervous system can recruit high-threshold motor units and produce force for hypertrophy.
The Two-Exercise Rule: To fully stimulate a muscle, select one exercise that emphasizes the lengthened position and (if volume allows) a second that emphasizes the shortened position.
Joint Actions: Align exercises with the anatomical functions of the target muscle. Avoid active insufficiency (training a muscle when it is too short to produce force) unless isolating specific heads.
Resistance Profiles: Choose equipment (machines, cables, or free weights) that provides a resistance profile matching the muscle’s strength curve, ensuring tension remains high where it matters most.

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[2]	Willardson JM. Core stability training: applications to sports conditioning programs. J Strength Cond Res. 2007;21(3):979–985.	doi: 10.1519/R-20255.1
[3]	Cresswell AG, Thorstensson A. Changes in intra-abdominal pressure, trunk muscle activation and force during isokinetic lifting and lowering. Eur J Appl Physiol Occup Physiol. 1991;63(5):345–352.	doi: 10.1007/BF00364462
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