Exercise Database

Around The Worlds

Around The Worlds

around the worlds

  • Use a light weight for these.
  • Keep the chest up, shoulders back and a slight bend in the elbows.
  • Bring the arms overhead and back to the sides under control.
  • Another great warm-up or use as a high rep finisher.

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.

Bench Dips

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 and place them on the floor.
  • Keep the back straight.

Cable Crossover

Cable Crossover

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 internally rotated so elbows are pointed upward at the top and out to sides at bottom.
  • For heavier weights, use more of a forward lean.

Cable Kickback

Cable Kickback

Image Credit: @PJPTPerformance
  • This hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • Pause briefly when the arm is fully extended to make it more effective.
  • Keep the body tight and initiate movement through the elbow.
  • This can be done standing or with a forward lean