The prone bench row (also known as the seal row) will improve upper back strength, hypertrophy and endurance by increasing shoulder blade mobility and overall load lifted. The chest support reduces loading on the lower back and prevents fatiguing before the upper back – allowing the individual to push closer to failure. General prescription: 3-5 […]


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.


This raise variation will reduce excessive low back extension to help load the shoulder muscles without compensation. General prescription: 3-5 sets, 5-20 reps.


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)


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 […]


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.


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). General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side for eccentric control.


The torch press will improve shoulder strength and endurance above head and can be a great shoulder rehab top up at the end of a session. It can also be used prior to upper body strength training to warm the shoulder up in individuals who like the prep. General prescription: 3-5 sets, 8-15 reps each […]


When done correctly, this is a great exercise to train the upper back whilst raising the arms above head with shoulder flexion. It can help train the pattern of overhead movement without low back extension/compensation. General prescription: 3-5 sets, 8-25 reps.


The upper traps are commonly undertrained as it’s believed they’re “too strong”, but often it’s actually a lack of strength and endurance causing tightness and weakness. The barbell shrug is a stable upper trap exercise that will allow a heavy load and high volume, both necessary for adequate growth and strength. General prescription: 3-5 sets, […]

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