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Best Compound Back Exercises

7 Essential Compound Back Exercises For Athletes & Fitness Enthusiasts

Are you getting the most out of your back-day workouts? If you’re like most people who take pride in their upper body growth, you may think so – but there are plenty of ways to maximize your gains and get more from each session. One way is to focus on compound exercises for your back, which can stimulate and engage multiple muscles at once. Today we’re going to show why these exercises work so well and then list our top picks for the five best compound back exercises that will help build a strong, wide back worthy of envy: Best Compound Back Exercises At Home Let’s have a look at the compound workouts for the back that could be done at home with minimal equipment: 1. Towel Chin-Up Image Source  If you are looking for the best compound back workout to do at home, consider the towel chin-ups, as they are ingenious for the lats, biceps, and upper back muscles. They engage the forearms and core for stability. This exercise helps to improve grip strength, develop a stronger back and biceps, and enhance overall upper-body pulling power. Step-Wise Guide: Hang a towel over a sturdy horizontal bar or use a specialized towel grip attachment. Grab the towel with an underhand grip, hands slightly wider than shoulder-width apart. Hang from the towel with your arms fully extended, engaging your core. Pull your body up towards the bar, leading with your chest and squeezing your shoulder blades together. Continue the upward movement until your chin reaches or clears the bar. Slowly lower your body back down to the starting position. Repeat for the desired number of repetitions. Pro Tips: Engage your core to maintain stability throughout the exercise. Focus on pulling with your back muscles rather than relying solely on your arms. Use a spotter or assistance if needed to perform the exercise with proper form. 2. Single-Arm Row Image Source The Single-Arm Row targets the lats, rhomboids, traps, and rear delts. It is one of the compound back workouts with dumbbells that help to improve unilateral strength and muscular balance, enhance grip strength, and promote better posture. Step-Wise Guide: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Bend forward at the hips, keeping your back flat and core engaged. Allow the dumbbell to hang straight down towards the floor. Pull the dumbbell up towards your hip, keeping your elbow close to your body and squeezing your shoulder blade. Lower the dumbbell back down in a controlled manner. Repeat for the desired number of repetitions and then switch to the other arm. Pro Tips: Maintain a neutral spine throughout the exercise. Avoid excessive rotation or twisting of the torso. Focus on pulling with your back muscles rather than using your bicep. 3. The Farmer’s Carry Image Source The Farmer’s Carry is a compound back workout with dumbbells that is ideal for targeting the muscles in the upper back, traps, and forearms. This exercise improves grip strength, builds overall back and shoulder stability, and enhances functional strength. Step-Wise Guide: Stand with a dumbbell or kettlebell in each hand, arms fully extended by your sides. Maintain an upright posture, engaging your core and keeping your shoulders back. Begin walking forward, taking controlled steps while maintaining the weights at your sides. Continue walking for a predetermined distance or time. Pro Tips: Keep your shoulders down and back, avoiding shrugging or slouching. Walk with a natural gait and maintain control throughout the exercise. Start with lighter weights and gradually increase Best Compound Back Exercises For Mass Would you like to know about the compound back workouts that produce mass? Check out the following exercises: 4. Landmine Row Image Source The Landmine Row is one of the best compound back exercises that target the muscles in your upper back, including the rhomboids, traps, and rear delts. It also engages the muscles in your core and arms. This exercise helps to improve posture, build upper body strength, and develop a strong and stable back. Step-Wise Guide: Stand with your feet shoulder-width apart and place a barbell into a landmine attachment or secure it in a corner. Hold the end of the barbell with one hand, keeping your back straight and core engaged. Pull the barbell up towards your chest, squeezing your shoulder blades together. Lower the barbell back down in a controlled manner. Repeat for the desired number of repetitions and then switch to the other arm. Pro Tips: Keep your core tight throughout the movement to stabilize your body. Focus on pulling your shoulder blades together to fully engage the back muscles. Avoid using excessive momentum or jerking motions. 5. Bent-Over Row Image Source This exercise helps to build overall back strength, improve posture, and develop a strong and well-rounded upper body. It targets the entire back, including the lats, rhomboids, traps, and rear delts, along with engaging the biceps and forearms. Step-Wise Guide: Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs. Bend forward at the hips, keeping your back flat and core engaged. Allow the weights to hang straight down towards the floor. Pull the weights up towards your lower chest, leading with your elbows and squeezing your shoulder blades. Lower the weights back down in a controlled manner. Repeat for the desired number of repetitions. Pro Tips: Keep your back flat and avoid rounding your shoulders. Engage your core to maintain stability. Start with lighter weights to ensure proper form before progressing to heavier loads. 6. Cable Trap Shrug Image Source It’s a compound back workout that focuses on the trapezius muscles responsible for shrugging and retracting the shoulder blades. Step-Wise Guide: Stand in front of a cable machine with the cable set to a low position. Grasp the handle with an overhand grip and arms fully extended down in front of you. Shrug your shoulders upward, pulling the handle towards your ears. Squeeze your traps at the top of the movement

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06/02/2023 No Comments

9 Best Calisthenics Shoulder Exercises For Peak Strength & Stability

Are you looking for calisthenics shoulder exercises that can help you improve your upper body strength and overall fitness? Do you want to build strong, stable shoulders without the need for expensive gym equipment or heavy weights? If so, you’re in the right place. In this blog post, we’ll take a look at the best calisthenics shoulder exercises for beginners and advanced that you can do anywhere, anytime, with no equipment necessary. Calisthenics exercises are a great way to build strength, flexibility, and endurance using only your body weight as resistance. By incorporating these exercises into your workout routine, you can improve your posture, reduce your risk of injury, and build strong, stable shoulders that can help you easily perform everyday tasks. From standing IYT raises to Australian Pull-Up, we’ll cover some of the best calisthenics shoulder workouts in detail, including step-by-step instructions and recommended sets and reps. So, let’s get started if you are eager to know how to train shoulders with calisthenics: Best Calisthenics Shoulder Workout For Beginners Listed below are the most effective and result-driven calisthenics shoulder exercises for beginners: 1. Standing IYT Raises The standing IYT raises are a great calisthenics shoulder exercise for strengthening the shoulders and upper back. This exercise targets the rear deltoids responsible for shoulder extension and rotation. Here’s how to do it: Stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands, with your palms facing your thighs. Raise the dumbbells up to shoulder height, with your elbows bent and your palms facing forward. Slowly raise the dumbbells out to the sides, keeping your elbows bent until your arms are in a Y shape. Hold for a second, then lower the dumbbell back down to the starting position. Recommended sets and reps: 3 sets of 8-10 reps. 2. Crab Walk Image Source The crab walk is a fun and challenging exercise that targets the shoulders, triceps, and core. It’s a great calisthenics shoulder exercise for beginners that is ideal for building shoulder stability and improving overall body control. Here’s how to do it: Sit on the ground with your feet flat on the floor and your hands placed behind your hips, fingers facing forward. Lift your hips off the ground, so that your body forms a straight line from your head to your knees. Walk forward using your hands and feet, alternating left hand and right foot, then right hand and left foot. Recommended sets and reps: 4 sets of 6-10 reps. 3. Shoulder Tap Image Source The shoulder tap is another effective exercise for building shoulder and core strength and improving body control and balance. Here’s how to do it: Start in a high plank position, with your hands shoulder-width apart and your feet together. Lift your right hand off the ground and tap your left shoulder, then return your hand to the ground. Repeat with your left hand, tapping your right shoulder. Recommended sets and reps: 3 sets of 10-12 taps. 4. Bodyweight Lateral Raise Image Source This exercise targets the lateral (or side) deltoid muscles responsible for lifting your arms out to the side. It’s probably the best calisthenics no equipment shoulder workout to tone your arms like never before. Here’s how to do it: Stand with your feet shoulder-width apart and your arms at your sides. Raise your arms out to the sides until they’re parallel to the ground, keeping your elbows slightly bent. Hold for a second or two at the top of the movement, then slowly lower your arms back down to your sides. Recommended sets and reps: 5 sets of 8-10 reps. 5. Wall Walks Image Source This exercise targets the shoulders, core, and arms. It’s a great exercise for building upper body strength and improving your overall stability. Here’s how to do it: Stand facing a wall with your feet shoulder-width apart. Place your hands on the ground and walk your feet up the wall until you’re in a handstand position. Walk your hands towards the wall until your nose almost touches it. Walk your hands back out to the starting position. Recommended sets and reps: 3 sets of 5-8 reps. Advanced Calisthenics Shoulder Exercises If you are not new to calisthenics, these intermediate to advanced calisthenics shoulder exercises will surely get your attention: 6. Planche Pushup Image Source The planche pushup is an advanced calisthenics shoulder exercise that requires a great deal of strength and body control. It targets the shoulders, chest, triceps, and core. Here’s how to do it: Start in a plank position, with your hands shoulder-width apart and your feet together. Shift your weight forward and lift your feet off the ground so that your body is parallel to the ground. Bend your elbows and lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position. Recommended sets and reps: 3 sets of 5-8 reps. 7. Plank to Down Dog Image Source The plank to down dog has to be on your list of top calisthenics shoulder workouts if you want to build shoulder and core strength along with improving flexibility in the hamstrings and calves. Here’s how to do it: Start in a high plank position, with your hands shoulder-width apart and your feet together. Lift your hips up and back, coming into a downward-facing dog position. Hold for a second, then return to the plank position. Recommended sets and reps: 3 sets of 10-12 reps. 8. Inverted Rows Image Source Inverted rows are amongst the best calisthenics shoulder exercises for intermediate that target the back, biceps, and shoulders. It’s a great exercise for building upper body strength and improving your posture. Here’s how to do it: Find a low bar or set of parallel bars that you can reach while lying on your back. Lie underneath the bar(s) and grab onto them with an overhand grip. Keep your body straight and pull your chest up towards the bar(s), keeping your elbows

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05/12/2023 No Comments
Best Arm Wrestling Exercises

6 Best Arm-Wrestling Exercises To Unleash Your Inner Hulk

Are you an arm wrestling fanatic trying to take your talents to the next level? Whether you want to dominate the competition with best arm wrestling exercises at upcoming tournaments or simply improve strength for recreational arm wrestling with friends, targeted training is essential. Developing immense power and endurance in your wrist, forearms, biceps and shoulders can help unleash your inner arm wrestling beast. This post will provide a complete guide to the most effective 6 best arm wrestling exercises that target the specific muscles utilized in matches. Moreover, we’ll go over proper form, sets, reps and tips to maximize each movement. Consequently, these intense best arm wrestling exercises will sculpt your arms into steel hammers ready to pin any challenger. In particular, we’ll share a complete 6 week arm wrestling workout program to follow. Best Arm-Wrestling Exercises and Workouts Here are the best arm wrestling exercises and workouts to do at home or anywhere else: 1.     Barbell Wrist Curls   Image Source Barbell wrist curls work the flexor muscles of the forearm and improve wrist strength and grip. Additionally, this arm-wrestling exercise is excellent for building endurance in the wrist and forearm muscles, which is critical for maintaining a strong grip during an arm-wrestling match. Step-Wise Guide: Take an overhand grip on a barbell while you stand with your feet shoulder-width apart. Wrists hanging off the edge, place your forearms on a bench or other secure surface. Furthermore, slowly lower the bar towards the floor by bending your wrists, then lift it back up by curling your wrists towards your forearms. Repeat for several sets of 12-15 reps. Tips: Be sure to keep your forearms still during the exercise. In addition, use a weight that challenges you but still allows you to maintain proper form. Specifically, focus on keeping your wrists straight throughout the movement. Three to four sets of 12 to 15 repetitions are the ideal number of sets.   2.    Single-Arm Hammer Curls   Image Source Single-arm hammer curls is one of the best arm wrestling exercises which target the biceps and forearms and help build overall arm strength. Additionally, It is one of the best arm-wrestling exercises to do at home that is great for improving grip strength to compete well in arm wrestling. Step-Wise Guide: With one hand, hold a dumbbell with the palm facing your body. Moreover, slowly lift the weight up towards your shoulder while keeping your elbow close to your body. Lower the weight until it is back in the beginning position. Eventually, repeat for several sets of 8-10 reps on each arm. Tips: Throughout the motion, maintain a close elbow position to your body. Keep the weight from swinging or lifting it with momentum. At the peak of the exercise, concentrate on contracting your biceps and forearms. The ideal reps and sets are 3-5 sets of 8–10 on each arm.   3.     Wrist Roller   Image Source Improve your arm wrestling skills by using the wrist roller. Furthermore, this workout also targets the muscles in the hands and fingers, which are important for arm wrestling. Step-Wise Guide: A wrist roller should be weighted and held in both hands. Roll the weight up towards your body by twisting the roller with your wrists. Return the weight to its starting position by lowering it gradually. At the end, repeat for several sets of 10-12 reps. Tips: Keep your arms and elbows close to your body. Avoid lifting the weight with your shoulders. Utilise a weight that pushes you but still enables you to keep good form. 2-4 sets of 10–12 reps are the ideal number of sets and reps   4.     Towel Pull-Up Image Source You must include towel pull-ups on your list of the most challenging and effective arm-wrestling exercises. Eventually, It’s a result-oriented exercise that targets the muscles in the hands, wrists, and forearms, which are all essential for arm wrestling. Step-Wise Guide: Grab the towel’s ends with both hands and drape them over the pull-up bar. Pull yourself up towards the bar while keeping your elbows close to your body. Return to the beginning position by lowering yourself. Repeat for several sets of 8-10 reps. Tips: Keep your core tight and your body straight throughout the movement. Use a grip size that feels natural to you. Try jumping up to the top position and lowering yourself down gradually if you are unable to do a full pull-up. Ideal reps and sets are 3–4 sets of 8–10 repetitions.   5.     One-Arm Dumbbell Forearm Curl Image Source One of the best dumbbell arm-wrestling exercises is the one-arm forearm curl. Consequently, this exercise targets the flexor muscles in the forearms, which are responsible for wrist flexion and grip strength. Step-Wise Guide: Hold a dumbbell in one hand with your palm facing up. Your wrist should hang off the edge of a bench or other stable surface as you rest your forearm on it. Bend your wrist to drop the weight gradually to the floor, then curl your wrist towards your forearm to raise it back up. Repeat for several sets of 10-15 reps on each arm. Tips: Keep your forearm stationary throughout the movement. Utilise a weight that pushes you but still enables you to keep good form. Focus on keeping your wrist straight throughout the movement. Ideal number of sets and reps: 2 sets of 12-15 reps on each arm.   6.     Hand Grippers   Image Source Last but not least, make sure you consider hand grippers when searching for the most suitable arm-wrestling exercises for beginners. Meanwhile, the best thing about hand grippers is that you may choose a difficulty level based on your strength. Step-Wise Guide: The handles should be pressed as firmly as possible. Squeeze for a short while, then gradually let go. On each hand, repeat for multiple sets of 15-20 repetitions. Tips: Start with a gripper that is difficult but yet enables you to finish the repetitions with correct form. As your strength increases, gradually

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05/09/2023 No Comments

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