Prone Butterflies
Single Arm Row with Resistance Band
Switch up your single arm row with a resistance band instead of using dumbbells or cables in order to add a new dynamic to your load of resistance!
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
Key Points:
- Attach the band to a stable apparatus
- Keep your chest high, back straight and shoulders back
- Take a square stance and hold the band with your arm extended
- Pull towards your waist while twisting your torso
- Use a slow, controlled movement when returning your arm back into the extended position
- Use full range of motion
- Train both sides evenly
Skydivers: Exercise for Posture
SKYDIVERS: EXERCISE FOR POSTURE
The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.
Targeted Muscles: Posterior Postural Group
Key Points:
- Lay face down on the floor with your arms by your sides and palms facing the ceiling
- Lift your chest off the floor, arching your back as much as possible
- Bring your hands up, drive them upwards and squeeze your shoulder blades together
- Release and repeat
- Use full range of motion
Bent Over Double Cable Row with External Rotation
Bent over rows will add density to your body frame and will also improve the v-shape in one’s back (helping the waist to look smaller in cirucmference).
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
Key Points:
– Push your ass out and bend forward about 10° while keeping your chest high and back arched
– Begin with a pronated grip (palms down) and rotate into a neutral grip (palms facing inward) as your row
– Row towards your waist
– Use full range of motion
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