The bent over row performed on a cable-pulley machine strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The cable provides additional resistance against the trunk which requires spinal stabilization and core strength. It’s important to keep the knees slightly bent in order to relieve strain on the lower back. Maintain a natural arch in the low back and activate the core while performing the bent over row.
The bent-over row performed with dumbbells strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The bent-over row with dumbbells is a challenging exercise that transfers well to life demands (real-world fitness). The bent-over row will help you build a strong, great looking back.
The bridge exercise, “bridging” strengthens the glutes and develops core stability. Bridging can be performed anywhere and can be incorporated into your workout as part of your core routine. The basic bridge is an excellent beginner exercise, while the single-leg bridge is ideal for more advanced exercisers. You may also perform the bridge on a Swiss ball or Pilates Reformer machine.
The basic bridge exercise is made more difficult by lifting one leg in the air while the other is planted firmly on the ground. The single-leg bridge is great for developing glute, and hamstring strength and core stability. To progress the single-leg bridge hold the leg extended for a longer periods of time during each workout. The added time will challenge your muscles to stabilize your body as you move the leg.
The Deadlift is an awesome total body exercise. It strengthens your upper back, grip and lower back and legs all at the same time. Regular practice of the Deadlift will reinforce the proper way to lift things and build strength necessary to lift everyday objects, like groceries and suitcases. When performing the Deadlift it is important for you to maintain perfect posture and keep the bar close to your body.
The Dumbbell Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.
The Dumbbell Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the Dumbbell Swing on its own or as part of a circuit.
Dumbbell upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is “impingement” in which the bones pinch the tendons in the shoulder rotators.
The kneeling ball drape stretches the upper and mid-back muscles. The ball provides a soft surface for the stomach to rest against while relaxing the back muscles. Hug the ball to your chest and “melt” into the ball.
The lumbar drape relaxes the low back muscles. The bolster helps facilitate the stretch in the lumbar region. If a bolster is not available you may roll up a small towel and place that under your hips.
The standing lumbar stretch relaxes the back after a workout or long periods of sitting. Through inactivity the hips, low back and abdominals become tired and stiff. The standing lumbar stretch can be performed as often as you like for improved flexibility and posture.
Lunge touchdown alternating legs strengthens and conditions the lower body. This exercise develops and strengthens basic motor patterns. The lunge touchdown is a bodyweight exercise that can be performed at home or in the gym. Adding dumbbells or a medicine ball will increase the difficulty of the exercise.
The lying barbell row develops the latissimus dorsi “lats”, rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter weights for muscular endurance and heavier weights for strength development.
The lying knee tuck stretches the erector spinae muscles. Pulling the knees toward the hips release tension in the low back and helps prevent back pain. This exercise can be performed with a bolster or rolled up towel.
The lying reverse cable fly targets the rear-deltoids and upper back muscles. This is a classic bodybuilding exercise for “filling out” the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.
Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.
The neural mobilizer is a good stretch for anyone who sits for long periods of time. The goal is to mobilize the nerves throughout the spine. It can be done anywhere you have a space to sit down. Remember that this is a gentle mobility exercise and refrain from using momentum or hold the stretch too long.
The reverse grip pull up is a great exercise that strengthens and tones your back. It also strengthens your biceps and grip at the same time. If you are unable to do pull ups on your own you can have your workout partner assist you. You can also do kipping pull ups. A good goal is 20 reverse grip pull ups.
