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BCAA’s

In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do.  While glutamine is ...

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Vitamins: The Forgotten Factor Holding You Back

Even a slight vitamin deficiency can halt muscle gain in its tracks... the scary thing is, you're probably deficient already! ...

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What Carbs Are Best For Gaining Muscle and Losing Fat?

Muscles store carbohydrates exclusively as glycogen, which is basically a long chain of glucose molecules linked together. The level of ...

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Partner Up!

In this day and age, exercise and general health have become not only a trend but a necessity. Townships and ...

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Can I Combine Fats and Carbs in the Same Meal?

If you’re looking for a good recipe for fat storage, high insulin and high fat in the blood is the ...

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Shopping Guidelines: The Nutrition Label Quandary – Are you Being Deceived?

Is marketing B.S & deceptive food labelling costing you your health & slamming the breaks on your progress? We give ...

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Back Isolation Exercises

 

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(1) Prone Reverse-Flys (for back, not rear delts)BI1

  • head slightly over the edge of the bench (looking at the ground)
  • keep trunk tight to the bench throughout (more chest than abs)
  • reach for opposite walls on the way up keeping arms as far away as possible throughout
  • imagine a line running from one wrist to the other and try to contract everything across it
  • at the bottom, try not to come inside the shoulders, avoid resting / relaxing the working muscle; really fight the negative and aim for constant controlled movement

 

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(2) Reverse Pec Deck Flys (for back, not rear delts)

  • keep hips behind shoulders slightly / more chest against the pad and less stomach
  • keep arms rigid and shoulders retracted

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(3) Band Pull-Aparts

band pull aparts

  • Abs tight
  • Pronated grip and elbows rigid
  • Rear delt emphasis: keep scapula slightly protracted
  • Mid-back emphasis: allow full protraction and retraction

__________

__________

(4) High Pulley Pull-Aparts

high pulley pull apart

(standing, supported)

  • Apply outward force on the handles as if you are trying to rip it apart
  • Brace against pad or support with hips
  • Set pulley above eye level

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(5) Prone DB Retractions

prone db retraction

  • Elbows rigid and neck neutral
  • Pinch the scapula together (this NOT a shrugging movement)