Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Use this technique after tough workouts to calm the CNS and spark recovery.
This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.
If you can't pass this relative strength test yet, there's no need for direct core work. Or you could just be too fat.
Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.
Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.
Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.
Sit a lot? Here's how to loosen those tight hip flexors and feel better almost instantly.
The magic word is pre-tension. Here's how to turn it on and how it'll improve your squat fast.
Under 5'8"? Make the bench press safer and more effective by adding a couple of plates under your feet.
Does the front side of your shoulder hurt from bench pressing? Most likely your hand position is off. Here's how to fix it.
Unless you're in a powerlifting competition, deadlifting from the floor may not be right for you. Here's what you need to know.
Sure, it'll help you pull more weight, but unless you're a competitive powerlifter and have to use it, it's best avoided. Here's why.
Need an easy way to fix two common front squat problems and get better results from the lift? Elevate your heels.
Because of mobility issues or previous injuries, the front squat can be too hard on some lifters' elbows, shoulders, and wrists. Fix that with straps.
Want to build your triceps? Get on the floor. Here's why.
Here's how to alleviate knee pain and swelling. Works better than icing!
This is a hybrid of dynamic stretching and static stretching. Great for recovery. Check it out.
Do this on the your next off day to move better and feel better.