Chest-Supported Shrugs - 45 degree
One of the biggest weaknesses I have seen over the years is the upper back
Reach and Roll
Arms out front. Walk sides to one side until you reach max position then twist slightly for a greater stretch.
Prone Shoulder Cable Pull
To do this lay face down on a bench at a slight angle from the cable machine.
One Arm Cable Pull Over
This movement is more for flexibility and Mobility of the shoulder than anything else.
Hand Over Hand Rope Sled Pull
This can also be done as an alternative to rope climbing for heavier guys and / or for safety reasons.
Keg Bearhug Squat
I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.
Barbell Row With Wrap
If you don’t have a thick barbell, try wrapping a towel around the barbell to increase the bar size.
Supra Cable Curl - Lat Bar Pull Down
You ever get tired of trying to come up with snappy exercise descriptions?
Rotator Bar Pulldowns
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.
Wide Grip Row
Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula
Side to Side Supine Rows
Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.
Barbell Leverage Deadlift
This is a great supplemental or accessory exercise to help build your deadlift.
Back Extension / Row Combination
Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor.
Straight Arm Band Pulldowns
So every time you want to do this exercise, remember Troy and his annoying ways.
Pin Pulls with Double Mini Bands
Using Bands with Pin Pulls is a great way to get extra work out of the glutes.
Low Row with Band
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.
Brockensteins (Band Pull-Outs)
Grab the bar with your bench grip and pull the bar out like you were going to bench.
Band Resisted Pull-Ups
To do this exercise, anchor two bands to either side of the rack and run them through your belt.
Training On-the-Go
Although they aren’t brand new, there’s a reason Blast Straps have continued to challenge athletes into 2010.
Pull-up for Activation
The largest of the active muscle groups is the latissimus dorsi, more commonly known as the lats.
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