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.

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 […]

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.

HAND ON HEAD RETRACTION

This exercise can be great to improve thoracic/shoulder mobility without load, or then loaded up with a band to improve low load endurance and strength of the upper back musculature. General prescription: 2-3 sets, 5-25 reps.