Back

Dumbbell Shrugs

  • These work the upper trapezius
  • Have palms facing each other, shoulders pulled back and a neutral head position.
  • Keeping the arms straight, shrug the weight up so the shoulders come straight up, close to the ears.
  • Pause and slowly lower. Range of motion is important, ignore those you see half-rep shrugging with extreme amounts of weight.

Barbell Bent Over Row

Barbell Bent Over Row

barbell bent over row technique

  • These hit your Lats and Rhomboids.
  • Overhand or Underhand Grip offer slightly different targeting.
  • Shoulder width stance, neutral spine and a decent forward lean.
  • Pull to the base of the rib cage and lower under control.

Back Extension

Back Extension

back extension technique

  • This hits your Erector Spinae.
  • Feet locked in place, hips slightly above the bad.
  • Keeping a neutral spine and tight core, lower to 90 degrees at the hip and return to 180 degrees.
  • You can load this by hugging a weighted plate.
  • Slow and controlled movement.

Close Grip Lat Pulldown

Close Grip Lat Pulldown

close grip lat pulldown technique

  • Keep elbows and arms tight to the body.
  • Pull the handle down to middle chest.
  • Upright (seen) for middle back development.
  • Slight backwards lean for Lower Lat thickness.
  • Don’t use momentum.

Inverted Row

Inverted Row

inverted row technique

  • Set the bar slightly higher than arm length, to allow torso to be off the ground at the bottom of the movement.
  • Arms should not be vertical, shift the bar over your lower chest.
  • Keeping a straight line from shoulder to heel, pull your lower chest into the bar.
  • Elbows at 45 degrees to the body.

Power Shrugs

Power Shrugs

power shrug technique

  • Set the bar up at mid-thigh on the pins, with a wider than shoulder width grip.
  • Allow scapula to fully depress prior to the move.
  • Using some momentum, pull the bar into the ‘shrug’ position, hold one second, and lower.
  • This allows more weight than a conventional shrug and is actually safer for your levator scapulae.
  • The move can also be done with heavy dumbbells.