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🔥 Upper Back, Mid Back, or Lower Back? Your Elbows Decide Most people do seated cable rows the exact same way every time… without realizing small elbow adjustments completely change which muscles get targeted. • Elbows High (75°) → More Upper Back • Elbows Neutral (45°)

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Demicstory

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16,509 views • 1 month ago •via X (Twitter)

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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 views • 2 months ago

Chest Supported Dumbbell Rows 2 ways to perform: Video 1 = Mid-Upper Back bias In this video, elbows drive straight up + behind the back Video 2 = Lat bias In this video, elbows drive in arc-like fashion toward the hip As always…execution MATTERS!
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Chest Supported Dumbbell Rows 2 ways to perform: Video 1 = Mid-Upper Back bias In this video, elbows drive straight up + behind the back Video 2 = Lat bias In this video, elbows drive in arc-like fashion toward the hip As always…execution MATTERS!

Dean Turner

34,702 views • 1 month ago

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.

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🔥 Cable Chest Fly (Upper, Mid, Lower)
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🔥 Cable Chest Fly (Upper, Mid, Lower)

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Tricep mistake and fix How to do it: Lock your upper arms in place and move only at the elbow. Don’t swing the shoulders or let the elbows flare wide on the way down. Use a range you can control, stop the drop at the bottom, then extend until the arm is straight—without slamming the joint. Benefits: The work stays on the triceps, elbows feel cleaner, and you get more from the same weight.
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Tricep mistake and fix How to do it: Lock your upper arms in place and move only at the elbow. Don’t swing the shoulders or let the elbows flare wide on the way down. Use a range you can control, stop the drop at the bottom, then extend until the arm is straight—without slamming the joint. Benefits: The work stays on the triceps, elbows feel cleaner, and you get more from the same weight.

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I love preacher curls because you get a mix of stability with the bench and instability of the bar. Stick your upper arms on the bench to make the most of your sets instead of using it as a way to rest your elbows and swaying back and forth to move the weight! #FursuitFriday
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I love preacher curls because you get a mix of stability with the bench and instability of the bar. Stick your upper arms on the bench to make the most of your sets instead of using it as a way to rest your elbows and swaying back and forth to move the weight! #FursuitFriday

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10,854 views • 2 months ago

I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row You can literally do these in any gym in the ENTIRE WORLD Note: Elbows Flared = more Traps Elbows Tucked = more Lats
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I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row You can literally do these in any gym in the ENTIRE WORLD Note: Elbows Flared = more Traps Elbows Tucked = more Lats

Dean Turner

255,395 views • 7 months 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!
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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 views • 2 years ago

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.
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Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

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72,412 views • 23 days ago

A tricep push down with your back leaning on the cable pole is such a hack man. You cut the bouncing around, position your elbows where you want and you’re able to spend more time under tension. Give these a try the next time you got to the gym 🫡
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A tricep push down with your back leaning on the cable pole is such a hack man. You cut the bouncing around, position your elbows where you want and you’re able to spend more time under tension. Give these a try the next time you got to the gym 🫡

sobho

195,176 views • 8 months ago

Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set
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Exercise 1: Cable Crunch This is the foundational exercise for a six-pack It allows you to progressively overload The Cable crunch primarily targets the upper and middle part of your abs • Stand facing cable machine with rope overhead. • Grab rope, kneel with 90-degree bent knees • Keep hips stable, engage core • Round your back at the bottom of the movement • Arch your back at the top of the movement • Flex spine, bring elbows to knees • Exhale, squeeze abs, hold briefly • Return slowly to start position • Aim for 10-15 reps per set

Loc Nguyen

105,119 views • 2 years ago

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.
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This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 views • 3 years ago

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 views • 3 months ago

This is what happened to Canadians in Canada for not wearing a mask while shopping. Fast forward to today and the same people back then who were ratting on their neighbors & programed to hate a group of people are doing the exact same thing now. But this time around the Americans are the unvaccinated & Trump is the disease. “Elbows up” are the new “mask up”
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This is what happened to Canadians in Canada for not wearing a mask while shopping. Fast forward to today and the same people back then who were ratting on their neighbors & programed to hate a group of people are doing the exact same thing now. But this time around the Americans are the unvaccinated & Trump is the disease. “Elbows up” are the new “mask up”

Ryan Gerritsen🇨🇦🇳🇱

12,689 views • 1 month ago

How to build an INSANE Chest & Back: • 2-3 Sets of Incline Machine Press • 2-3 Sets of Wide Grip Lat Pull-Down • 2-3 Sets of Pec Fly Machine • 2-3 Sets of Chest Supported Rows w/ Flared Elbows Then, 3-4 days later…. • 2-3 Sets of Flat Machine Press • 2-3 Sets of Chest Supported Rows w/ Flared Elbows • 2-3 Sets of Seated Low to High Cable Flys • 2-3 Sets of Single Arm Lat Pull-Down All sets should feature good-great technique in the 5ish to 10ish rep range with sets ending when you reach failure or you’re at least very close to that point
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How to build an INSANE Chest & Back: • 2-3 Sets of Incline Machine Press • 2-3 Sets of Wide Grip Lat Pull-Down • 2-3 Sets of Pec Fly Machine • 2-3 Sets of Chest Supported Rows w/ Flared Elbows Then, 3-4 days later…. • 2-3 Sets of Flat Machine Press • 2-3 Sets of Chest Supported Rows w/ Flared Elbows • 2-3 Sets of Seated Low to High Cable Flys • 2-3 Sets of Single Arm Lat Pull-Down All sets should feature good-great technique in the 5ish to 10ish rep range with sets ending when you reach failure or you’re at least very close to that point

Dean Turner

46,424 views • 1 month ago

You ever get one of those annoying muscle knots in your upper back or neck? Most people think these are caused by tight and overactive muscles in that area. But actually, that is often a very incomplete picture. Here’s what you need to know to get relief 👇
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You ever get one of those annoying muscle knots in your upper back or neck? Most people think these are caused by tight and overactive muscles in that area. But actually, that is often a very incomplete picture. Here’s what you need to know to get relief 👇

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