
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 […]
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 […]
This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Back Training and Sample Workouts. […]
Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use […]
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 […]
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 […]
Close Grip Lat Pulldown Keep elbows and arms tight to the body. Pull the handle down to middle chest. Upright (seen) for middle back development. […]
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 […]
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 […]
Wide-Grip Lat Pulldowns “Lat” stands for Latissimus Dorsi, the prime mover in this exercise. Tuck the chin so the bar can travel vertically down to […]
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 […]
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 […]
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 […]
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