This is an excellent substitute for bentover BB rows.

Setup in a T-bar and perform protractions and retractions with head in neutral

Arms out front. Walk sides to one side until you reach max position then twist slightly for a greater stretch.

To do this lay face down on a bench at a slight angle from the cable machine.

This movement is more for flexibility and Mobility of the shoulder than anything else.

This can also be done as an alternative to rope climbing for heavier guys and / or for safety reasons.

Grabbing the top horizontal handle, simply pull the Prowler towards you.

I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.

Your plan to own your own set of farmers.

On the pick-up keep your back tight with a good arch.

If you don’t have a thick barbell, try wrapping a towel around the barbell to increase the bar size.

Great for adding the grip element to barbell rowing.

You ever get tired of trying to come up with snappy exercise descriptions?

This exercise is great to develop your lats and upper back.

The rotator bar has a reverse angle to the ends making it an excellent choose for targeting the muscles of the lats and rotator cuff.

There are two ways to look at the name of this exercise:

This is a great movement for targeting the lats and upper back.

First of all, let’s all agree on one thing: your lats are not “wings”.

This movements blows my back away every time I do it.

This exercise is designed to work your upper back and traps.

Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula

Setup in a power rack and perform supine row walking side to side

Place the bar on the floor or on the safety pins of a power rack.

Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.

This is a great version of the basic barbell row.

Place a towel underneath the bar.

This is a great version of the basic dumbbell row.

Stand perpendicular to the bar so the bar is off to your side.

This is a great supplemental or accessory exercise to help build your deadlift.

The box deadlift is a great training tool for many reasons.

This is a great exercise to develop your lats and upper back.

Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor.

So every time you want to do this exercise, remember Troy and his annoying ways.

Using Bands with Pin Pulls is a great way to get extra work out of the glutes.

Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.

This is a new one that Dave recently came up with.

Grab the bar with your bench grip and pull the bar out like you were going to bench.

Great for a warm up or recovery work.

To do this exercise, anchor two bands to either side of the rack and run them through your belt.

Begin this exercise in the same position as the suspended push-up.

Many band configurations may be used. Recommend submaximal or repeated effort.

Although they aren’t brand new, there’s a reason Blast Straps have continued to challenge athletes into 2010.

The largest of the active muscle groups is the latissimus dorsi, more commonly known as the lats.