Cinnamon: The Surprising Spicy Advantage Sitting on your Shelf
Cinnamon, one of the most undervalued, underestimated, and under-appreciated supplements around. When taken at effective doses, it packs a very ...
Exercise Execution
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Fat Loss: What Happens & How It Works (Part 1)
Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally I also think ...
Battle of the Sexes: Gender Differences in Training
It’s been said that women are from Venus & men are from Mars, but when it comes to potential in ...
Creatine: Much More Than a Muscle Builder
Bodybuilders, and indeed all athletes looking to secure the performance edge would have at least a passing knowledge of the ...
Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
Leucine & HMB: One vs. the Other vs. Both?
You have also likely heard of ‘HMB’ which is a derivative of leucine. In fact the above pathway requires that ...
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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)
