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.

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.

PRONE BENCH ROW

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 […]

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.

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 […]

CABLE TORCH PRESS

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 […]

45-DEG BENCH Y-RAISE

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.

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.