Band Assisted Pull Up Exercise Band Assisted Pull Up is a great exercise for building the lat muscles, upper back, rear shoulders, traps and arms. If you cannot do a pull up, Band Assisted Pull Up is a great way to build strength and learn the correct form and...
Rower Exercise Rower is an excellent exercise for improving your cardiovascular endurance. It will also build your legs, shoulders, lat muscles and strengthen your hips and lower back. Rower is a great way to build conditioning as it engages both the upper and lower...
Supine Ring Row Exercise Supine Ring Row is an effective exercise the primarily targets the lat muscles, rear shoulders, upper back and traps. It also works the arms, the gluteus muscles and hips. Supine Ring Row is similar to pull up but is made more challenging by...
GHD Back Extensions or Glute Ham Developer is a great exercise for targeting the posterior chain which includes gluteus muscles, hamstrings and lower back. There is secondary emphasis on the hip flexors and abdominal muscles. GHD Back Extensions can be used as a warm...
Ring Rows Exercise Ring Rows is an effective exercise for building the lat muscles. It also works the posterior shoulders, upper back, biceps and forearm muscles. Ring Rows also activates the gluteus muscles and the core section in order to remain stable throughout...
Behind The Back Shrug Exercise Behind the Back Shrug is a great exercise for building the traps, the upper back, the shoulders, biceps, forearm muscles and also engages the core to stabilise the body and support the lower back. Behind the Back Shrug can be done as a...
Cable Shrugs Exercise Cable Shrugs is a great exercise for building the traps, shoulders, upper back, biceps and forearm muscles. It also activates the core muscles to keep the upper body stable and the lower back supported. Cable Shrugs is an effective exercise...
Wide Grip Pull Ups Exercise Wide grip pull up is a fantastic compound back exercise that targets the lats, contributing to the famous V-taper that many desire. It also recruits the biceps as helper muscles. Besides the bench press, wide grip pull ups are a true test...
Negative Chin Ups Exercise Negative Chin Ups is a great way to build your lats, rear shoulders, upper back, biceps and forearm muscles. This is also an effective way to learn the chin up if you can’t do one. The negative or eccentric part of any exercise works the...
Neutral Grip Lat Pulldown Exercise Neutral grip lat pull down is a fantastic upper back exercise that targets your lats and rhomboids, as well as the biceps as a helper muscle. It’s great for improving strength and sculpting the definition in your the upper back....
Weighted Chin Ups Exercise Weighted Chin Ups is an effective compound exercise that builds the lats, rear shoulders, upper back, the biceps, forearms and also engages the core muscles to stabilise the upper body. Weighted Chin Ups will also develop coordination,...
Smith Machine Upright Row Exercise Smith Machine Upright Row is a dynamic exercise that works the traps, shoulders, upper back, biceps and forearm muscles. It also activates the core muscles in order to stabilise the upper body and support the lower back. Smith...
Smith Machine Shrugs Exercise Smith Machine Shrugs Exercise is an effective exercise for targeting the traps, the upper back, the shoulders, biceps and forearm muscles. It also engages the core to stabilise the body and support the lower back. Smith Machine Shrugs can...
Cable Squat Row exercise is a unique exercise that combines the Squat and Cable Row and has many benefits. It builds your quadriceps, hamstrings, gluteus muscles as well as your lats, traps, rear shoulders, biceps and forearms. Cable Squat Row will also engage your...
Shotgun Row Exercise Shotgun Row is a unique exercise in that it works various muscles from the back, shoulder, arms, obliques, glutes and quads but specifically targets the lats. Unlike other rowing exercises that follow an up and down or forward to backward pathway,...
Face Pull Exercise Face Pull is an excellent exercise for isolating the posterior muscles in the shoulders and the upper back including the traps. Face Pull can improve shoulder stability and mobility which is important for those who participate in activities such...
Single Arm Lat Pulldown Exercise Single Arm Lat Pulldowns is a compound exercise because it engages the back, shoulders and biceps but it is also an effective isolation exercise because it specifically targets the lats. This is best used as a finisher in a back...
Incline Bench Pull is a great isolation exercise for your back. It especially targets the lats, middle sections with secondary emphasis on the upper back, traps and forearms. Even though the back is a large and strong muscle group, it is advisable to use only...
Plate Row Exercise Plate Row is an effective exercise to target your upper back, lats, rear shoulders, traps, biceps and forearm muscles. Plate Row will engage your core muscles to stabilise the upper body and support the lower back. Plate Row builds muscle and also...
Seated Good Mornings is an effective exercise to target the lower back. It also engages the core muscles in order to maintain the upper body in an upright position as your perform the exercise. Seated Good Mornings can be used as an isolation exercise to warm up the...
Strict Pull Up is a great bodyweight exercise to build the lat muscles, upper back, traps, biceps and forearms. Strict Pull Up is one of the most challenging exercises for most people to do. But if you break it down into 2 segments, you should be able to perform it...
Incline Dumbbell Row is a great exercise for targeting the back muscles particularly the lats and middle back. It also builds the upper back, traps, rear shoulders, biceps and forearms. Incline Dumbbell Row is a safer alternative to Barbell Rows because your chest is...
Pendlay Rows is a great exercise for developing the entire back, traps, rear shoulders, biceps and forearms. It will also activate the hamstrings, glutes, hips and core muscles as stabilisers during the exercise. Pendlay Rows also builds power and speed. This is a...
Close Grip Chin Ups are a fantastic compound exercise that target the lats as a primary muscle group and the biceps as secondary muscles. Popular in many fitness tests, the chin up is a true test of upper body strength. It’s great for increasing back thickness as well...
Wide grip chin up is a fantastic compound back exercise that targets the lats, contributing to the famous V-taper that many desire. It also recruits the biceps as helper muscles. Besides the bench press, Wide Grip Chin Ups are a true test of upper body strength. Wide...
Kettlebell Deadlift exercise is an effective exercise to target the lower back area, glutes and hamstrings. It also hits the posterior deltoids, traps and upper back. Kettlebell Deadlifts recruit the muscles of the core section to support the lower back and maintain...
Neutral Grip Pull Up exercise is an effective exercise for targeting the entire back particularly the lat muscles. This exercise also works the rear shoulders, biceps and forearm muscles. A neutral grip has your palms facing each other which places your elbows in a...
Band Assisted Chin Ups exercise is an effective exercise for targeting your lats, upper back, traps, rear shoulders, biceps and forearms. It is an alternative exercise for those who cannot do traditional Chin Ups or get it done in correct form. Bands come in different...
Neutral Grip Chin Up exercise is a great exercise for targeting the lat muscles as well as incorporating the upper back. This exercise also works the posterior shoulders, biceps and forearm muscles. A neutral grip has your palms facing each other which places your...
Assisted Pull Ups is a great exercise for building your lats, upper back, traps, rear shoulders, biceps and forearms. It is a good exercise for those who cannot do traditional Pull Ups or get it done in correct form. The Assisted Pull Up machine is an apparatus with a...
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