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Full back with just dumbbells Hit the whole back in one session—rows, hinges, and pull patterns using dumbbells only. Squeeze at the top; don’t yank with the arms. Uses: trains the upper and mid-back, plus the posterior chain, when you don’t have a cable stack. Result: better posture, a...

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48,657 Aufrufe • vor 1 Tag •via X (Twitter)

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Back is the hardest area to feel, which is why the arms take over. That cue is the one most people need and the one that takes longest to land.

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Want a thicker upper back? High rows. Not with your ego. Not with your lower back. Not by yanking the handles. Drive the elbows back, squeeze hard, and own the stretch. Simple movement. Brutal when done properly.
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Want a thicker upper back? High rows. Not with your ego. Not with your lower back. Not by yanking the handles. Drive the elbows back, squeeze hard, and own the stretch. Simple movement. Brutal when done properly.

AP Joshua

136,201 Aufrufe • vor 1 Monat

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!
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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 Aufrufe • vor 2 Jahren

Upper Back Attack Chest supported high rows to target the upper back and posterior delts If you want the aura of a thicc beast; your traps, neck and rear delts need some meat
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Upper Back Attack Chest supported high rows to target the upper back and posterior delts If you want the aura of a thicc beast; your traps, neck and rear delts need some meat

Matt | Fitness & Bizness

13,848 Aufrufe • vor 3 Monaten

Played around with using a Vulkan Strap on seated cable rows this morning….have to say, I can truly feel the back using the strap as it locks in the elbows.
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Played around with using a Vulkan Strap on seated cable rows this morning….have to say, I can truly feel the back using the strap as it locks in the elbows.

💯 WS 💯 🇺🇸

21,304 Aufrufe • vor 5 Monaten

✋Hand placement with thoracic mobility drills! The open book is usually taught with both arms at a 90° angle, reaching back with the top arm. If set up well, you should feel a decent stretch in your mid back. If you don’t, place your hand on your head⁣ or behind your back⁣.
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✋Hand placement with thoracic mobility drills! The open book is usually taught with both arms at a 90° angle, reaching back with the top arm. If set up well, you should feel a decent stretch in your mid back. If you don’t, place your hand on your head⁣ or behind your back⁣.

Prehab®️

36,727 Aufrufe • vor 2 Jahren

The most butchered exercise in the gym? The face pull. And men over 40 are the ones who need it done right. Standing, heavy, yanking the rope to your nose, and leaning back to move the stack. Why do I loathe this approach? Because it trains momentum and ironically, feeds the exact posture you're trying to fix. My version is different. Seated, two ropes, roller between the knees, and a slight forward lean. Why each piece matters: Two ropes = one rope forces your hands together and cramps the finish. Two give each arm its own line, so both shoulder blades pull all the way back and rotate up. The side that's been hiding can't. Seated + roller squeeze = pelvis anchored, ribs stacked, no lean-back cheat. The rep comes from the back of your shoulders, not your bodyweight falling backward. Slight forward lean = the cable now pulls your upper back toward the rounded position it lives in all day at your desk. Every rep is your rear delts and mid-back fighting their way out of it but under load. That's the fight that changes posture. Standing upright, you never load that range. The face pull done right is 25 years of desk and pressing, reversed one rep at a time. As always... use a lighter weight and slow down the reps (especially the lowering portion of the movement). Quick concentrics are fine. Trust me: If the stack is moving fast with too much body language, you're not getting the benefits that you think you are.
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The most butchered exercise in the gym? The face pull. And men over 40 are the ones who need it done right. Standing, heavy, yanking the rope to your nose, and leaning back to move the stack. Why do I loathe this approach? Because it trains momentum and ironically, feeds the exact posture you're trying to fix. My version is different. Seated, two ropes, roller between the knees, and a slight forward lean. Why each piece matters: Two ropes = one rope forces your hands together and cramps the finish. Two give each arm its own line, so both shoulder blades pull all the way back and rotate up. The side that's been hiding can't. Seated + roller squeeze = pelvis anchored, ribs stacked, no lean-back cheat. The rep comes from the back of your shoulders, not your bodyweight falling backward. Slight forward lean = the cable now pulls your upper back toward the rounded position it lives in all day at your desk. Every rep is your rear delts and mid-back fighting their way out of it but under load. That's the fight that changes posture. Standing upright, you never load that range. The face pull done right is 25 years of desk and pressing, reversed one rep at a time. As always... use a lighter weight and slow down the reps (especially the lowering portion of the movement). Quick concentrics are fine. Trust me: If the stack is moving fast with too much body language, you're not getting the benefits that you think you are.

Simmo

30,250 Aufrufe • vor 1 Monat

You cant be a leading payments chain by owning one shiny layer, you have to own the WHOLE stack, full stop. because whoever owns the full stack decides how money actually moves and everything we do at Polygon | POL comes back to that, getting money to move at the speed of the internet 💜
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You cant be a leading payments chain by owning one shiny layer, you have to own the WHOLE stack, full stop. because whoever owns the full stack decides how money actually moves and everything we do at Polygon | POL comes back to that, getting money to move at the speed of the internet 💜

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11,137 Aufrufe • vor 2 Monaten

Fun trick if you don’t have big enough dumbbells. Wrap a band around your back under your shoulder blades. Plus The weight gets heavier as you press which makes for killller finishing sets.
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Fun trick if you don’t have big enough dumbbells. Wrap a band around your back under your shoulder blades. Plus The weight gets heavier as you press which makes for killller finishing sets.

Caleb

27,314 Aufrufe • vor 1 Jahr

Want to build a wider back? Get good at lat pulldowns. Full stretch at the top. Control the weight back up. Don’t crazy lean back. You don’t need 15 different back exercises. You need to get brutally good at the basics. Respond TRAINING if you want to work with me at my private gym.
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Want to build a wider back? Get good at lat pulldowns. Full stretch at the top. Control the weight back up. Don’t crazy lean back. You don’t need 15 different back exercises. You need to get brutally good at the basics. Respond TRAINING if you want to work with me at my private gym.

Murray Hill Guy

40,008 Aufrufe • vor 2 Tagen

Getting in extra reps at the end of the workout!! Stay Stronk!! The incline press, typically done with dumbbells or a barbell at a 15–45 degree angle, targets the upper pectorals, shoulders, and triceps, making it superior for building upper chest volume. Proper form requires a 30° angle, neutral wrists, controlled lowering to the upper chest, and avoiding excessive back arching. #strengthtraining #gaybear
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Getting in extra reps at the end of the workout!! Stay Stronk!! The incline press, typically done with dumbbells or a barbell at a 15–45 degree angle, targets the upper pectorals, shoulders, and triceps, making it superior for building upper chest volume. Proper form requires a 30° angle, neutral wrists, controlled lowering to the upper chest, and avoiding excessive back arching. #strengthtraining #gaybear

Dad Stronk

18,464 Aufrufe • vor 4 Monaten

Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding
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Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding

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27,867 Aufrufe • vor 21 Tagen

High ➡️ Low Cable Rows = Lower Lat Thickness + Dense Mid-Back This angle biases the lower lats, teres major, and mid-back fibers by pulling from shoulder height down toward the hip. ✔️ Builds that “V-taper” look ✔️ Improves lat tie-in to the waist ✔️ Better mind-muscle connection vs standard rows Cue: Drive elbows down toward your back pockets. Control the stretch.
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High ➡️ Low Cable Rows = Lower Lat Thickness + Dense Mid-Back This angle biases the lower lats, teres major, and mid-back fibers by pulling from shoulder height down toward the hip. ✔️ Builds that “V-taper” look ✔️ Improves lat tie-in to the waist ✔️ Better mind-muscle connection vs standard rows Cue: Drive elbows down toward your back pockets. Control the stretch.

Damien Patrick

12,591 Aufrufe • vor 6 Monaten

Don’t see enough love for Seal Rows on the timeline These are one of my favourite back exercises because your chest is supported, so you can’t use your lower back or swing the weight to cheat the rep Which means your upper back and lats have to do almost all of the work It’s one of the easiest rows to progress because every rep starts from the same position, making it much harder to fool yourself into thinking you’re getting stronger by using momentum Also this is hard to explain, maybe it’s just me, but seal rows have a completely different feel to any other row Even though the movement pattern is similar to a seated chest-supported row Lying face down changes the whole sensation It feels like you’re pulling the weight straight up into your body rather than back towards you It’s one of those exercises that just feels amazing lol Seal row supremacy
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Don’t see enough love for Seal Rows on the timeline These are one of my favourite back exercises because your chest is supported, so you can’t use your lower back or swing the weight to cheat the rep Which means your upper back and lats have to do almost all of the work It’s one of the easiest rows to progress because every rep starts from the same position, making it much harder to fool yourself into thinking you’re getting stronger by using momentum Also this is hard to explain, maybe it’s just me, but seal rows have a completely different feel to any other row Even though the movement pattern is similar to a seated chest-supported row Lying face down changes the whole sensation It feels like you’re pulling the weight straight up into your body rather than back towards you It’s one of those exercises that just feels amazing lol Seal row supremacy

Rob Lipsett

269,845 Aufrufe • vor 2 Monaten

Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.
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Forward head posture isn’t just a neck issue. It often starts lower in the body — from the feet to the hips and upper back. Real change comes from restoring alignment from the ground up, plus consistent daily habits, not forcing the head back.

Cardio Arena

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Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself
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Forcing tall posture is a wall sit for your back muscles. Uncomfortable, unsustainable, and the moment you stop thinking about it — you're back where you started. You have to change the shape of your body, not just hold a position. Fill the chest with air and posture corrects itself

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