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This exercise works all of the same muscles as the Seated Pullover (lats, chest, triceps, abdominals, shoulders). Personally, I prefer to have the majority of my clientèle do pullovers on the floor vs. across a bench to prevent over-stretching the shoulder. Take care to maintain lower back arch and keep shoulders back as you pull d.b. over your chest. video read more...
By using Blast Straps attached to a weight sled we create a very dynamic form of rowing. The harder the pull, the farther the sled will slide. I use a load that will be challenging for 10-15 reps and because there is no essentric (lowering) phase of the lift, much more force can be applied to each rep without as much fatigue. video read more...
This wide grip pull up is an extremely challenging motion for the upper / outer lats. Start with a (wider than shoulder width) neutral grip. Next, from a full hang, with lower back arched, knees bent back and head looking up, pull head to higher than grip. Squeeze shoulder blades throughout motion and lower slowly. read more...
For those who think they are good at chin-ups: the single arm chin is a true test of strength in the upper back and biceps. Start with pulling arm straight and opposite hand holding wrist of exercising side. Pull chin to over the top of the bar keeping torso straight and eyes up. Lower slowly and repeat. read more...
Single arm rows target the upper back, traps, and rhomboids. Secondary movers include the biceps, forearms, lower back, serratus and oblique muscles. Start with one knee and the same side hand on a bench while holding weight in opposite hand. Take a wide stance with other leg while keeping toe pointed straight ahead which will support the lower back as well as minimize rotation in the spine through the lift. Pull weight from hanging plumb from shoulder to outside the chest and squeeze the shoulder blade. Return the weight to full hang slowly then repeat. read more...
The single arm cable row is another variation of the single arm row. This movement should be done with your torso bent to an angle perpendicular to the cable and handle. Pull weight to outside your chest and squeeze shoulder blade. Take care to keep lower back arched, abs drawn in, wrist straight, and elbow close to your body as you pull the weight for correct form. read more...
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