Search Video


Alternating Lying Row

Alternating Lying Row

The alternating lying row is a good alternative to the bent-over row because it places very little stress on the low back. While you will not be able to use as much weight you will be able to effectively target the shoulders and upper back. This exercise required dumbbells and a bench making it a good exercise for anyone with limited access to equipment. The alternating lying row can also be performed on a swiss ball to engage the core muscles.

Continue reading

Back Pat

Back Pat

The back pat is an active stretch for the shoulder girdle. Anyone who performs office work or has tight chest muscles would benefit from the back pat. No equipment is required so you could perform the back pat between sets of bench presses or between writing emails. After performing this exercise regularly you may feel your posture and shoulder mobility improve.

Continue reading

Ball Dumbbell Chest Press

Ball Dumbbell Chest Press

The dumbbell chest press performed on the ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the dumbbells. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.

Continue reading

Band Lat Pulldowns

Band Lat Pulldowns

Lat pulldowns performed with a resistance band is a great exercise to develop “lat” strength. The latissimus dorsi muscles are activated in pulling movements and must be trained for proper back development. This exercise can be performed at home or at the gym. Using the resistance band allows each arm to operate independently. For variety in your workouts, alternate pulling each side down. When the resistance on the band becomes too easy, use the cable machine.

Continue reading

Band Seated Trunk Extension

Band Seated Trunk Extension

The seated trunk extension performed with a resistance band around your upper-body will increase your low back strength. This is a terrific exercise for anyone who sits in an office chair all day. After performing this exercise you will feel like your posture has improved. Hunching forward at a computer all day will place strain on your neck, shoulders and low back. The seated trunk extension is perfect for short stretch breaks.

Continue reading

Band Shoulder Abduction -- Standing

Band Shoulder Abduction — Standing

The band shoulder adduction is used to strengthen the chest and lats. You can perform this exercise at home or at the gym with an elastic band or cable machine. This exercise is often performed to strengthen the shoulders and to regain mobility after surgery. As you progress on this exercise, select an elastic band with a high degree of tension for more resistance and added difficulty.

Continue reading

Band Shoulder Extension -- Standing

Band Shoulder Extension — Standing

The shoulder extension exercise performed with a resistance band strengthens the rear-delt and lats. If an elastic band is not available you can use a cable machine. If no equipment is available for your workout a partner can manually apply resistance to your forearm. Concentrate on keeping your torso upright and your arm straight. The shoulder extension exercise is often used in a post-rehabilitation workout routine for strengthening shoulders and increasing mobility.

Continue reading

Barbell Shoulder Press -- Seated

Barbell Shoulder Press — Seated

The barbell shoulder press performed seated is a compound exercise that strengthens the shoulders and triceps. Compound exercises involve multiple muscle groups and joints. If you are looking to develop strong, well defined-shoulders, the seated barbell press is for you. Seated barbell shoulder presses place more focus on the front of the deltoids than standing barbell presses.

Continue reading

Barbell Upright Row

Barbell Upright Row

The barbell upright row is strengthens the deltoids and trapezius. The barbell upright row is similar to the “shrug” and “high-pull” exercises in that it requires scapular elevation and recruits the upper back and neck muscles. You can incorporate the barbell upright row into your back workout, shoulder workout or upper-body workout. This is a staple exercise for wrestlers, football players, and mixed martial artists.

Continue reading

Bent-legged Deadlifts

Bent-legged Deadlifts

Bent-legged deadlifts strengthen the glutes, hamstrings, spinal extensors and core. It’s important to push the hips back while lowering your trunck during the bent-legged deadlift. This allows you to maintain proper posture and avoid flexing the back which may lead to low back strain. Be sure to contract your core, glutes, and hamstrings at the top of the movement.

Continue reading

Bent-over Row -- Cable

Bent-over Row — Cable

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.

Continue reading