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Dumbbell Shrugs

June 21, 2019 Fraser_9to5 0

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 […]

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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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Inverted Row

August 15, 2018 Fraser_9to5 0

Inverted Row Set the bar slightly higher than arm length, to allow torso to be off the ground at the bottom of the movement. Arms […]

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Power Shrugs

August 15, 2018 Fraser_9to5 0

Power Shrugs Set the bar up at mid-thigh on the pins, with a wider than shoulder width grip. Allow scapula to fully depress prior to […]

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Wide Grip Pull-ups

August 15, 2018 Fraser_9to5 0

Wide-Grip Pull-ups Similar to the Lat Pulldown, this will hit your Lats, as well as Mid-Traps and Teres muscles. Depress the Scapula. Think of bringing […]

back exercises lat pulldown close grip

Seated Cable Row

June 6, 2017 Fraser_9to5 0

Seated Cable Row This hits Rhomboids, Lower/Mid Traps and Lats. Keep your scapula depressed as best you can during the movement. Keep elbows in and […]

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Conventional Deadlift

October 10, 2016 Fraser_9to5 0

Conventional Deadlift This hits your Posterior Chain. Keep a flat back, lats tight and arms vertical. The bar should be close if not touching shins […]