EXTERNAL ROTATION (SEATED DB)

This is one of the few times external rotation should be done with a dumbbell as the weight is now in line with gravity (yes the standing DB external rotations are useless). Resting the elbow on the knee will improve stability, and allow the shoulder (rotator cuff) to be trained through a larger range of […]

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.

SCAPTION RAISE

The scaption range is useful for improving general coordination, strength and endurance of the muscles that attach and move the scapula. It isn’t a great exercise for “hypertrophy”, but that isn’t its purpose. General prescription: 3-5 sets, 5-20 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.

MACHINE REAR DELT FLY

This is a great beginner movement to train shoulder extension biasing the rear delt. The most important aspect is to avoid moving too far into scapula retraction (shoulder blades) as this will increase contribution from the rhomboids and traps. General prescription: 3-4 sets, 8-15 reps.

REAR DELT CABLE ROW STANDING

The standing rear delt row set-up places the rear delt in the strongest position to complete extension of the upper arm, rather than the upper back and lats doing the majority of the work as they are usually stronger and well-trained.  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.