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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 次观看 • 1 年前 •via X (Twitter)

健康养生教育

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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 次观看 • 16 天前

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

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✧Star✧

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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 次观看 • 6 个月前

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 次观看 • 1 年前

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 次观看 • 2 年前

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 次观看 • 2 年前

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 次观看 • 2 年前

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 次观看 • 4 个月前

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 次观看 • 9 天前

‼️⚠️ Don't make these mistakes when doing weighted 45d hyperextensions for glutes! ⚠️‼️ These are a great exercise for targeting your upper glutes-when done correctly. They can seem intimidating at first, especially to beginners because they are so many different ways this machine can be set up and used to target different muscles; so lets break it down! 👇🏻 1️⃣ Make sure the pads falls just below the creases of your hips, allowing yourself room at the top of your pelvis to let you lean forward without any obstruction. This might require a bit of guessing and testing at first before figuring out the right height for you. 2️⃣ You want to turn your toes pointing outward like a duck, in order to better align the glute muscle fibers with the movement, as well as recruit less of the hamstrings. Don't keep them pointing forward. 3️⃣ Make sure you have an ever so slight bend in your knees to reduce the amount of hamstring engagement (that stretching/pulling feeling on the back of your legs). 4️⃣ Make sure to hold the weight away from your chest rather than hugging it. Keeping the weight close to your chest will work less of your glutes. When the weight is away from your chest this makes the lever arm of this movement longer, and in turn creates more resistance acting against the hips pressing into the cushions as you rise. ➡️ Now to start your rep, imagine squeezing your glutes and pressing your hips into the pads almost as if you were doing a reversed hip thrust, all while keeping you upper back arched and chin slightly tucked. ➡️ Arching the upper back helps puts the pelvis in a better position to activate your glutes, and reduces the likelihood of primarily working your back muscles. ❌ You DON'T want to use momentum to swing your upper body up and down like a pendulum, as this hardly works your glutes at all, but mostly your lower back muscles. Your pelvis shouldn't be in front or your chest when you're in the top position. Know a friend who struggles with this exercise? Share this post with them, and Follow for more posts like these 💪🏻☺️

‼️⚠️ Don't make these mistakes when doing weighted 45d hyperextensions for glutes! ⚠️‼️ These are a great exercise for targeting your upper glutes-when done correctly. They can seem intimidating at first, especially to beginners because they are so many different ways this machine can be set up and used to target different muscles; so lets break it down! 👇🏻 1️⃣ Make sure the pads falls just below the creases of your hips, allowing yourself room at the top of your pelvis to let you lean forward without any obstruction. This might require a bit of guessing and testing at first before figuring out the right height for you. 2️⃣ You want to turn your toes pointing outward like a duck, in order to better align the glute muscle fibers with the movement, as well as recruit less of the hamstrings. Don't keep them pointing forward. 3️⃣ Make sure you have an ever so slight bend in your knees to reduce the amount of hamstring engagement (that stretching/pulling feeling on the back of your legs). 4️⃣ Make sure to hold the weight away from your chest rather than hugging it. Keeping the weight close to your chest will work less of your glutes. When the weight is away from your chest this makes the lever arm of this movement longer, and in turn creates more resistance acting against the hips pressing into the cushions as you rise. ➡️ Now to start your rep, imagine squeezing your glutes and pressing your hips into the pads almost as if you were doing a reversed hip thrust, all while keeping you upper back arched and chin slightly tucked. ➡️ Arching the upper back helps puts the pelvis in a better position to activate your glutes, and reduces the likelihood of primarily working your back muscles. ❌ You DON'T want to use momentum to swing your upper body up and down like a pendulum, as this hardly works your glutes at all, but mostly your lower back muscles. Your pelvis shouldn't be in front or your chest when you're in the top position. Know a friend who struggles with this exercise? Share this post with them, and Follow for more posts like these 💪🏻☺️

Melissa Nova

160,200 次观看 • 1 年前

Ladies, stop doing your crunches like this ❌ Follow @fitchicksusie for more fitness tips. Stop using your hands to help raise your body and doing a swinging motion. No core strength is being activated like this. What you do want to do is keep your back flat, tighten your core, and lightly place your hands behind your head or in front of you and only use your core to raise your shoulders and upper back. You want to make sure this is slow and controlled and you will feel that burn. 🐢🔥 #crunch #exercisetips #womensfitness #strengthtraining #women

Ladies, stop doing your crunches like this ❌ Follow @fitchicksusie for more fitness tips. Stop using your hands to help raise your body and doing a swinging motion. No core strength is being activated like this. What you do want to do is keep your back flat, tighten your core, and lightly place your hands behind your head or in front of you and only use your core to raise your shoulders and upper back. You want to make sure this is slow and controlled and you will feel that burn. 🐢🔥 #crunch #exercisetips #womensfitness #strengthtraining #women

Fitchicksusie

819,900 次观看 • 10 个月前

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 次观看 • 2 个月前

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 次观看 • 3 年前

“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 次观看 • 1 年前

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 次观看 • 2 个月前

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 次观看 • 2 个月前

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 次观看 • 5 个月前

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 次观看 • 2 个月前