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Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, squeezing your shoulder blade. Slowly lower one ar...Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, squeezing your shoulder blade. Slowly lower one arm and pull the opposite arm as the one relaxes, repeat. Exercise description and photo by Michael Diebler. (less)
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3,047 Users
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Currently 5.0/5 Stars.
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There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-ov...There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-over laterals raises, and as they involve minimal weight, it encourages people to turn them into compound. As a result, all the tension is transferred onto the muscles of the upper back, and little rear-delt stimulation. Then others either just rely on compounds, or use upright rows, which actually target the traps, biceps and back just as much if not more so than the rear delts. So I discovered an exercise called the rear-delt cable row that stimulate this area better. Rear-delt rows also allow you to use a weight that is not possible on the only other isolation exercise for the rear-delt. To perform these rows, sit in the same position on a cable-row station as you would doing seated cable rows. Attach a rope to the pulley and grasp it with an overhand grip. Stretch your lats if you wish, stand upright and bring the weight in and upwards towards your neck. The trick is to extend your forearms upwards as you pull the weight to your neck, and at the end of the movement, your arms will finish in a bicep-pose with your lower arms parallel to the floor. By doing this, it activates the rear delts and allows for a peak contraction. Exercise description by Bodybuilding.com (less)
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23,043 Users
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Currently 4.3/5 Stars.
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Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! ...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less)
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Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a ...Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat. Exercise description by Bodybuilding.com (less)
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333 Users
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Currently 4.3/5 Stars.
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Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Begin by grasping the pull-up bar with an underhand g...Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Begin by grasping the pull-up bar with an underhand grip, approximately shoulder width apart. Now hang with your arms fully extended. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement; your head will be parallel to the floor. Exercise image and description by Bodybuilding.com (less)
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Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight rais...Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight raise up by pulling your elbows as far back as you can and squeezing your back. Try and touch your chest to the bar. Slowly lower back down so your arms are straight and repeat. Exercise description and photo by Michael Diebler. (less)
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Use a functional trainer or cable trainer for this exercise. Have a seat on a stability ball facing the cables. Grab a hold of the handles and lean back slightly. Keeping your abdominal tight pull one handle towards you and hold for one second. As yo...Use a functional trainer or cable trainer for this exercise. Have a seat on a stability ball facing the cables. Grab a hold of the handles and lean back slightly. Keeping your abdominal tight pull one handle towards you and hold for one second. As you relax it your simultaneously pull the opposite arm toward you and repeat. Exercise description and photo by Michael Diebler. (less)
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Currently 4.3/5 Stars.
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Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to ...Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back! Exercise image and description by Bodybuilding.com (less)
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5,134 Users
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Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back! Exercise ima...Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back! Exercise image and description by Bodybuilding.com (less)
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2,565 Users
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Currently 4.6/5 Stars.
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Attach a V-Bar attachment to the pulldown machine. Using a palms-in grip, grasp the V-Bar and extend your arms completely straight above your head. Keeping your back straight and your torso vertical (do not lean back) pull the V-Bar down to your uppe...Attach a V-Bar attachment to the pulldown machine. Using a palms-in grip, grasp the V-Bar and extend your arms completely straight above your head. Keeping your back straight and your torso vertical (do not lean back) pull the V-Bar down to your upper chest. Touch the chest and slowly return to the starting position. Do not swing! Exercise description by Bodybuilding.com (less)
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