Seven Muscle Building Mistakes Exposed!
An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...
Exercise Execution
BEING VIEWED NOW
- All
- Hormones & Physiology
- Nutrition
- Supplements
- Training
What Is The Fastest Way to Lose 10lbs of Fat?
The first thing to discuss here is what it really is to lose 10lbs of pure fat. Most people lose ...
Testosterone: Naturally Raising T-Levels to Awaken the Alpha
In the pursuit to naturally increase T-levels, many have turned to testosterone boosters. Today we address their validity, while laying ...
The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout
For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...
What Times Should I Be Eating Carbohydrates?
There are essential fatty acids, and there are essential amino acids, but there are no essential carbohydrates – our body ...
Adapt, Overcome, and Progress: The Most Important Training Factor Revealed!
The Premise With repeated exposure to more and more demanding workouts, our muscles are forced to respond by becoming larger ...
Showing Slide 1 of 7
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)
