The PowerBlock dumbbell row is a great exercise for building upper body pulling strength. Supporting yourself with the bench takes some of the strain off of your lower back. The uneven loading of this exercise also helps to develop your core.
The PowerBlock row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.
The PowerBlock Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the PowerBlock Swing on its own or as part of a circuit.
PowerBlock upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is “impingement” in which the bones pinch the tendons in the shoulder rotators.
The Pulldown w/Handles build strength and definition in the upper back muscles. Pulldowns are an appropriate substitute for beginners who can’t perform pull-ups or chin-ups. The pulldown activates the latissimus dorsi muscle which provides the sought after “V” taper bodybuilders desire most.
The rear delt machine targets the rhomboids, traps, and deltoids. This exercise is suitable for people of all training levels.
The machine seated row strengthens and shape the lats and rear deltoids. The chest pad stabilizes the trunk, therefore little load is placed on the posterior trunk and core muscles. This makes the exercise good for bodybuilding (aesthetic) purposes, but undesirable for performance enhancements.
The Single Arm PowerBlock Hang High Pull is a good exercise for the traps and shoulders. It is also great for building explosive power and improving coordination of the upper and lower body in preparation for more advanced exercises.
The single arm PowerBlock 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 Dumbbell Muscle Snatch is a great shoulder warm up. It is also a good pre-hab exercise for baseball and other throwing sports. It is more challenging than the two handed version because of the uneven loading.
The single arm PowerBlock row on a ball is a good exercise for your upper back and core. Doing the exercise one arm at a time and on the ball forces your core to work hard to stabilize your body. It also forces you to really focus on the exercise and doesn’t allow you to cheat.
The single arm dumbbell on a ball is a good exercise for your upper back and core. Doing the exercise one arm at a time and on the ball forces your core to work hard to stabilize your body. It also forces you to really focus on the exercise and doesn’t allow you to cheat.
The Standing Back Extension with Handle targets the lower back (Erector spinae) and the core.
The Standing Back High Row with Handles targets the back rear deltoids and biceps. For peak contraction retract the scaplula, activate the core and pull the arms back.
The Standing Reverse Fly with Handles targets the rhomboids, traps, and deltoids. This is a great exercise for adding shape and definition to your rear deltoids and upper back.
The Standing Row with FSSB Straight Bar targets the back, rear deltoids and biceps. Performing this exercise standing is great for activating the core. For peak contraction retract the scaplula, activate the core and pull the arms back.
The T-Bar Row is a great exercise for building pulling strength and muscle mass in you upper back, and for developing core strength.
Walking lunge touchdown develops full-body fitness. This exercise is functional and practical. Perform the lunge touchdown at home or in the gym. Use the walking lunge touchdown as a dynamic warm-up drill, conditioning exercise, or strength-endurance exercise.
Fitness Academy Europe is the European leader in fitness education. We deliver inclusive and insightful courses that emphasize practical training.
