Optimize Your Gains By Increasing Insulin Sensitivity
For all of us trying to reach the full potential of our health, it is important to be sure that ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 2
The process of muscle growth is best stimulated with high volume using relatively moderate weights. But to get stronger faster, ...
“Fructose makes you Fat!”… Credible Concern or Widespread Alarmism?
Is fructose REALLY an enemy to fat loss? Does this particular type of sugar REALLY impact body composition to any ...
When Can I Eat Junk While Dieting And Not Get Fat?
When it comes to “Junk” food. First we must clarify what “junk” is. Carbohydrates themselves for example don’t make you ...
Metabolic Flexibility: What It Is, and How Can You Improve Yours!
The ability to switch between glucose and fats (our two major energy sources) based on the foods we consume and ...
Hormonally Fuelling Hunger: How Ghrelin Stimulates Appetite
Our eating habits are dictated in part by the intricately-balanced process of hunger stimulation and inhibition which takes place within ...
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)
