Archive for December, 2008


Dumbbell Pullovers


Description The dumbbell pullover exercise is commonly used to develop the latissimus dorsi and achieve an expanded rib cage look. Although the prime movers are the lats, the motion also draws recruitment from the chest, which makes it a great transitional movement from chest to your back if your training opposing muscle groups. While performing […]

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exercises for arms
arm exercises

Bent Over Dumbbell Laterals


Description The bent over dumbbell lateral exercise is classed as an isolation movement and is typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bend over dumbbell laterals immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of […]

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exercises for arms
arm exercises

Straight Arm Pull Down

Description Straight arm pulldowns are a great way to strengthen and develop the sides of the upper back -otherwise known as the latissimus dorsi. In comparison to performing lat pulldowns or pull ups, straight arm pulldowns isolate the lats while minimizing assistance from the biceps. The reduction in bicep recruitment allows a pre-exhaustion superset to […]

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Bent Over Cable Rows

Exercise Description This standing cable row exercise is very similar to the bent over barbell row in the sense that a lot of the same techniques apply. The rope version makes a great finisher to your back routine after your heavy lifts have been completed. Video Exercise Instructions Hook the rope attachment on the pulley […]

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Smith Machine Reverse Rows

Exercise Description This modified row type movement is an awesome back strengthening exercise. Since the elbows are positioned around shoulder level, maximal recruitment is drawn from the rhomboid muscle. Also, because the trunk must maintain alignment with the knees, the need for core stabilization is increased, which makes the movement very functional. Exercise Video Exercise […]

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Seated Cable Row

Description The seated cable row exercise is great for upper back development. However, each repetition must be completed with strict form due to the potential for spinal injury when done incorrectly. In order to increase the effectiveness of the seated cable row exercise, you’ll want to initiate the movement by retracting the shoulder blades before […]

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Reverse Cable Flies

Description While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region […]

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