Standing Lat Pulldown

The standing lat pulldown is most similar to the seated row because the resistance is perpendicular to the body versus a vertical pull in a standard lat pulldown exercise. Start with either foot on seat pad, and the opposite back in a split stance (long stance gives more stability). read more...

Straight Arm Pulldowns

While this movement looks like a tricep press-down, it is actually more similar to a d.b. pullover. Execution starts with knees slightly bent, lower back arched, abdominals drawn in, elbows straight and bar at eye level. read more...

Suspended Horizontal Pull Ups

Blast Straps (adjustable nylon straps with handle attachments) can be hung and used for this version of the horizontal pull up. When doing this upper back exercise adjust handle height so that your shoulders are approximately 12" off the ground with your body rigid and heels dug into the floor from hanging position. As you pull your chest up between the handles, squeeze shoulder blades and turn palms toward torso. read more...

T Bar Rows

This exercise can be done on a plate-loaded machine or on the ground with a barbell fixed into a 90 degree corner. Grip width determines the muscles prioritized in the upper back (close grip = middle back , wide grip = outside of lats). read more...

D B Shrugs

Hold dumbbells at your side (or in front of your thigh) with your arms straight. Make sure to keep your knees soft, abs tight, lower back arched, and eyes forward. Many people make the mistake of tucking their chin as they elevate their shoulders to give them extra height on the shrug but I would strongly caution against that. Tucking your chin while shrugging, teaches the body to shorten and tighten the muscles in the front of your neck every time the shoulders elevate. read more...

Supinating Pull Ups

This exercise starts as a neutral grip pull up and finishes with palms rotating into a chin up thereby increasing activation in the upper middle back as well as the biceps. read more...

Weighted Pull Ups

Once a client can perform 10 or more pull ups, I add weight to the exercise to prioritize strength. Typically, I use have them use a neutral grip, which is easier on shoulders, and I have them work with loads in a 3-6 rep range. read more...