The pull up is one of the best upper body exercises. It is easiest to do with a pull up bar, but it can be done on almost anything; a tree branch, a beam or even a sturdy door frame. The pull up can be done as a pure strength exercise by adding weight or as a strength endurance exercise by kipping. If you want to join the Marine Corps you better get good at pull ups.
The reverse grip lat pull down is a good exercise to sculpt your back and strengthen your biceps at the same time. It strengthens the postural muscles of your upper back and is a great exercise for beginners and people who are not able to do pull ups. Another added benefit is that the reverse grip lat pull down also strengthens your grip.
The roll up is a way to stretch and massage your back. Just keep your head tucked and rock back and forth. It is a great exercise for beginners and people with a tight back. It is also a good cool down exercise after a tough workout. The key to the back roll is to keep your body tucked so that you rock smoothly.
The sacral roll is a good stretch for your hips and low back. It can be done anywhere since you don’t need any equipment. However, all stretching should be done only after a thorough warm up. Hip and back mobility is important for almost all sports and for general health and fitness.
The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.
The side swipe develops hip and trunk mobility. The foam roller provides a self-message to the spine as you rock from side to side. The sideswipe can be performed anytime you feel tight in the back (spine) and hips.
The single arm high cable row is a good way to work the upper back. The muscles of the upper back are important for posture. Because you are only moving one side you force the core to work hard to stabilize your body. This exercise can also be done with resistance tubing or a band.
The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.
The single arm row is a challenging exercise. You must stabilize your body and pull the cable back. This is a great exercise for rear delt development as well as core stability. You can also do this exercise with bands.
The sit-and-reach tests flexibility in the posterior chain (hamstrings, glutes, lower back). Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. The sit-and-reach test can be used to test large groups with little equipment.
The smith machine lying row strengthens the rhomboids, lats, rear-delts, and biceps. The bench stabilizes the body and requires less effort to keep the back straight than free weight rows. Squeeze your shoulder blades together at the top for a peak-contraction.
The spinal drape lifts the hips and lengthens the lower back. Lie on your back in a straight line, balancing the left and right sides of your body. Rest the bolster on the sacrum closer to hips, not on the coccyx. Separate the legs 4-6″. Move upper arms away from side of chest, palms facing up. Exhale and relax into the stretch.
The spinal twist stretch tones and relaxes the spinal joints and muscles. The spinal twist releases tightness and gently massages the organs. This is a yoga style stretch that will lengthen the hips and tone the trunk. Exhale and maintain an upright torso.
The “V” grip (close-grip) seated row is an excellent exercise for building the lats and mid back. The teres major, rhomboids, trapezius, and rear-delts also assist in this exercise. The close-grip places additional emphasis on the biceps and forearms. Squeeze your scapula together for peak-contraction.
The Walking Dumbbell Swing is a more complex version of the Dumbbell Swing. The Walking Dumbbell Swing is great for building power and endurance in your hips and posterior chain. It also helps improve coordination and build athleticism.
The PowerBlock shoulder press performed while seated on the ball is a great exercise for building shoulder strength while at the same time working the core muscles. As you press the weight overhead you activate more of the core in order to stabilize your spine. This is a good way to add variety to your training plan. You can add this exercise to your workout plan if you are bored with your current routine.
The wide stance barbell parallel (full) squat develops power and strength in the legs and glutes. The full range of motion emphasizes the glutes. The wide stance targets the inner thigh muscles. Warm-up thoroughly before performing full squats.
The wide stance dumbbell squat strengthens and defines the legs and inner thighs. The dumbbells reduce loading on the spine and therefore make a good alternative to back squats. Dumbbell squats can be performed at home or in the gym. Include this exercise on your lower-body workout day.
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