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Biangular Row
What am I going to say about this? It is a machine row.
T-Bar Retractions
Setup in a T-bar and perform protractions and retractions with head in neutral
Reach and Roll
Arms out front. Walk sides to one side until you reach max position then twist slightly for a greater stretch.
Prowler Pull
Grabbing the top horizontal handle, simply pull the Prowler towards you.
Keg Bearhug Squat
I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.
Farmers Walk
On the pick-up keep your back tight with a good arch.
Barbell Row With Wrap
If you don’t have a thick barbell, try wrapping a towel around the barbell to increase the bar size.
Seated Row
This exercise is great to develop your lats and upper back.
Rotator Bar Pulldowns
The rotator bar has a reverse angle to the ends making it an excellent choose for targeting the muscles of the lats and rotator cuff.
Cable Snatch
This exercise is designed to work your upper back and traps.
Wide Grip Row
Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula
Side to Side Supine Rows
Setup in a power rack and perform supine rows side to side while maintaining a straight torso line.
Box Deadlifts
The box deadlift is a great training tool for many reasons.
Low Row with Band
Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.
Elbow Digs
This is a new one that Dave recently came up with.
Band Resisted Pull-Ups
To do this exercise, anchor two bands to either side of the rack and run them through your belt.
Band Seated Row
Many band configurations may be used. Recommend submaximal or repeated effort.
Training On-the-Go
Although they aren’t brand new, there’s a reason Blast Straps have continued to challenge athletes into 2010.
Pull-up for Activation
The largest of the active muscle groups is the latissimus dorsi, more commonly known as the lats.