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.


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.


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 […]


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.


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 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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