SA DB ROW

The single arm dumbbell row is a classic upper back and lat exercise that can be done with minimal equipment, minimal space and still produce great strength and hypertrophy gains. It is an exercise where ego needs to be checked as it is common to use momentum and stand more upright to lift more weight. […]

WIDE GRIP NEUTRAL PULLDOWN

The wide grip neutral pulldown puts the shoulder in its strongest and most comfortable position and increases the ability to extend the thoracic spine without extending the lower back. This improves the amount of weight that can be lifted whilst also decreasing compensation from the lower back. General prescription: 3-5 sets, 5-15 reps.

SA HALF-KNEELING LAT ROW

This lat row variation will target and bias load to the (WHAT) lat and decrease the ability of the upper back to produce force and help complete the movement. General prescription: 3-5 sets, 6-15 reps each side.

PULL-UP (VARIATIONS)

The pull up is more of a skill and requires sound coordination of the muscles that move the shoulder rather than being a pure hypertrophy and strength movement for the back. Yes the back will be trained, but the brain will also utilise other muscles such as the delts, pecs and biceps to complete the […]

BENCH LYING CABLE LAT ROW

The lying cable lat row helps “target” the lats by placing them in a better position to produce force, whilst minimising assistance and compensation from the lower back. General prescription: 3-5 sets, 5-15 reps.

LAT PULLDOWN STANDARD

The standard lat pulldown is actually more of an upper back exercise than a lat exercise, but it is great for general hypertrophy, strength and pulling capacity.  General prescription: 3-5 sets, 5-15 reps.

INVERTED BW ROW

The inverted row is a great variation to increase endurance and upper back range of motion whilst also training good trunk positioning and control. General prescription: 3-5 sets, 5-30 reps.

DEAD HANG

The dead hang is a great accessory exercise to improve general shoulder (in particular rotator cuff) strength, endurance and capacity. General prescription: 2-5 sets, 5-90s (can progress to single arm)

FLOOR SEATED ROW

One of my favourite horizontal row movements, using the bench to support the chest will decrease use and fatigue of the lower back, allowing greater range of motion and loading of the upper back muscles. This will ensure the upper back is the limiter of the movement and improve the ability to train close to […]

FLOOR PULLDOWN

The floor pulldown is a great movement for mid-late stage shoulder rehabilitation but also as a general strength training exercise. It will improve overall capacity of the shoulder and help rectify strength imbalances. General prescription: 3-5 sets, 5-15 reps each side.

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