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🔥ROWING RIGHT FOR A THICC BACK 🔥 Unless you're trying to isolate your upper back, queue yourself to send your elbow towards your hips when doing a bent over row. Keep a flat back, steady yourself in a tripod position and have a full range of motion for the... show more

Kaïko the dotter 🔜 FWA

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34,471 views • 1 year ago •via X (Twitter)

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my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

Miranda Cohen

14,609 views • 15 days ago

When you finally clear out your commission queue and have a bit of time to draw for yourself

When you finally clear out your commission queue and have a bit of time to draw for yourself

✧Star✧

452,422 views • 1 year ago

These are definitely some handy tricks to keep in the back of your head for times when you're in a pickle.

These are definitely some handy tricks to keep in the back of your head for times when you're in a pickle.

Johnny B. Good

85,767 views • 6 months ago

Keep your promise and I'm yours forever. You'll have a priest as a pet back home in Hell. [M4F] Stealing A Priest Back To Hell As Your New Lover ↓ Listen to the full audio for free ↓

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Keep your promise and I'm yours forever. You'll have a priest as a pet back home in Hell. [M4F] Stealing A Priest Back To Hell As Your New Lover ↓ Listen to the full audio for free ↓

MythosVA

105,620 views • 1 year ago

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!

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 views • 2 years ago

Slow, controlled movements are your best friend. I like to isolate sides for the most development within a muscle group (less compensation). Try this split stance row to build your back!

Slow, controlled movements are your best friend. I like to isolate sides for the most development within a muscle group (less compensation). Try this split stance row to build your back!

Nick Walker

10,383 views • 2 years ago

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

Alex Bernier

412,950 views • 2 years ago

Adjust your grip to isolate your lats, mid-back, or upper back.

Adjust your grip to isolate your lats, mid-back, or upper back.

Fitness Guide

12,950 views • 4 months ago

Your back and hips weren't built to be stuck in one position for 8 hours. These movements give them the motion they've been missing all day. Move slowly, stay within a range that feels comfortable and focus on good control.

Your back and hips weren't built to be stuck in one position for 8 hours. These movements give them the motion they've been missing all day. Move slowly, stay within a range that feels comfortable and focus on good control.

Postures Blueprint

16,003 views • 8 days ago

“You grew a human for almost a year. You really need to give yourself the space of a year to settle back into your body to let yourself feel like yourself again. Minimum.” Great advice from Kylie's OB!

“You grew a human for almost a year. You really need to give yourself the space of a year to settle back into your body to let yourself feel like yourself again. Minimum.” Great advice from Kylie's OB!

Not Gonna Lie with Kylie Kelce

60,898 views • 1 year ago

My favorite way to train the upper back and rear shoulders, a seated Face Pull/High row hybrid. Seated enables you to really isolate the back/shoulders for the movement, and go heavier.

My favorite way to train the upper back and rear shoulders, a seated Face Pull/High row hybrid. Seated enables you to really isolate the back/shoulders for the movement, and go heavier.

⚡️🌞 Sol Brah 🌞🐬

17,016 views • 2 months ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,940 views • 3 years ago

6x Mr. Olympia Dorian Yates on how to do dumbbell rows correctly: – Start with arm in line with the shoulder – Pull up and back, not straight up – Drive the elbow to the hip, not the ceiling – Keep your body position neutral, don't lean back – Go all the way down for full range of motion Andrew D. Huberman, Ph.D.

6x Mr. Olympia Dorian Yates on how to do dumbbell rows correctly: – Start with arm in line with the shoulder – Pull up and back, not straight up – Drive the elbow to the hip, not the ceiling – Keep your body position neutral, don't lean back – Go all the way down for full range of motion Andrew D. Huberman, Ph.D.

Huberman Lab Clips

48,394 views • 2 months ago

This one will expose a weak core pretty quickly. Reach out, keep your hips from rocking, then pull yourself back in without rushing it. If you’re wobbling everywhere, shorten the range and get the control first.

This one will expose a weak core pretty quickly. Reach out, keep your hips from rocking, then pull yourself back in without rushing it. If you’re wobbling everywhere, shorten the range and get the control first.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

21,033 views • 2 months ago

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

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 views • 5 months ago

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

This is the best stretch on the planet that no one is doing. It's called the World's Greatest Stretch. Move #1 - The forearm to instep exercise stretches out your hips and adductors. Move #2 - The thoracic windmill helps open up your chest and activate your upper back. Move #3 - The push back stretches out your calves and hamstrings. Do this for 6-8 reps before a workout or between desk sessions. Your hips and back will thank you.

Dan Go

96,372 views • 2 months ago

My advice to anybody is to make sure that you do not pay more than a third of your after-tax income towards a mortgage, or you're gonna get yourself in trouble. You may have to downsize your house a little bit to abide by that rule, but if you're paying more than a third of your after-tax-free income to service your mortgage, you're putting yourself in a very risky position. You have to live in addition to maintain the home. There's taxes, there's monthly maintenance, and then there's the risk of variability of the actual mortgage rate. That really starts to put a squeeze on them.

My advice to anybody is to make sure that you do not pay more than a third of your after-tax income towards a mortgage, or you're gonna get yourself in trouble. You may have to downsize your house a little bit to abide by that rule, but if you're paying more than a third of your after-tax-free income to service your mortgage, you're putting yourself in a very risky position. You have to live in addition to maintain the home. There's taxes, there's monthly maintenance, and then there's the risk of variability of the actual mortgage rate. That really starts to put a squeeze on them.

Kevin O'Leary aka Mr. Wonderful

744,862 views • 1 year ago

“If you're a billionaire, it says: we've got your back, but if you're a parent trying to provide for your family, a senior in a nursing home or a child who counts on school for your only hot meal, you're on your own.” —Senator Mark Kelly on the real impacts of the "Big, Ugly Bill"

“If you're a billionaire, it says: we've got your back, but if you're a parent trying to provide for your family, a senior in a nursing home or a child who counts on school for your only hot meal, you're on your own.” —Senator Mark Kelly on the real impacts of the "Big, Ugly Bill"

Senate Democrats

79,844 views • 1 year ago