Cholesterol Unmasked
Cholesterol. I think we can all agree that it may very well be one of the most feared nutrients in ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
Pre and Intra Workout Nutrition
When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far ...
Fat Burners: Shedding Light to Shred the Fat
Building and maintaining muscle mass while concurrently stripping body fat to reveal the separation and conditioning which defines the elite-level ...
Satellite Cells and Muscle Growth
Satellite Cell Activation: A Necessary Muscle Growth Component… How You Can Stimulate Yours for Maximum Muscle Gains! The regenerative, healing ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
See More
Back Isolation Exercises
__________
(1) Prone Reverse-Flys (for back, not rear delts)
- 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
__________
(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
__________
__________
(3) 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
(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
__________
__________
(5) Prone DB Retractions
- Elbows rigid and neck neutral
- Pinch the scapula together (this NOT a shrugging movement)
