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Barbell Bent Over Row

August 15, 2018 Fraser_9to5 0

Barbell Bent Over Row These hit your Lats and Rhomboids. Overhand or Underhand Grip offer slightly different targeting. Shoulder width stance, neutral spine and a […]

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Back Extension

August 15, 2018 Fraser_9to5 0

Back Extension This hits your Erector Spinae. Feet locked in place, hips slightly above the bad. Keeping a neutral spine and tight core, lower to […]

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Bench Dips

August 15, 2018 Fraser_9to5 0

Bench Dips This primarily hits the Lateral Head. To make it harder, place a weight in your lap. To make it easier, use straight legs […]

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Cable Crossover

August 15, 2018 Fraser_9to5 0

Cable Crossover This hits the Sternocostal Head. Keep a slight bend in the elbows and for stability you can use a split stance. Keep shoulders […]

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Cable Kickback

August 15, 2018 Fraser_9to5 0

Cable Kickback This hits the Lateral Head of the triceps. Full extension is important, so don’t go too heavy. Pause briefly when the arm is […]

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Cable Tricep Pushdown

August 15, 2018 Fraser_9to5 0

Cable Tricep Pushdown This primarily hits the Lateral and Medial Heads. Initiate the movement with elbow flexion and extension. Make sure you straighten the arms […]

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Chest Dips

August 15, 2018 Fraser_9to5 0

Chest Dips A forward lean will place more work on the chest muscles. To keep the weight forward, shift the legs forward in an open […]