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STRENGTH & MUSCLE MASS 

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LATS – TERES MAJOR – TRAPS – RHOMBOIDS – LEVATOR SCAPULAE

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NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.

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ANATOMY

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• Upper Body Anatomy.
  • Latissimus Dorsi & Teres Major | Trapezius, Rhomboids & Levator Scapulae.

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EXERCISES

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• 2 Videos + 1 Link – Lats, Teres Major | Trapezius, Rhomboids, Levator Scapulae. 
• 3 Videos + 2 Links – Latissimus Dorsi, Teres Major.
  • 17 Graphics + 2 Research Studies – Latissimus Dorsi. December 15, 2022
• 4 Videos + 2 Links – Trapezius, Rhomboids, Levator Scapulae.   
  • 34 Graphics + 8 Research Studies – Trapezius: Upper-Middle-Lower. December 9, 2022
  • 9 Graphics + 2 Research Studies – Trapezius: Upper.
  • 21 Graphics + 5 Research Studies – Trapezius: Middle .
  • 23 Graphics + 3 Research Studies – Trapezius: Lower.

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(1) PULLUP – CHINUPS – LAT PULLS – PULLOVERS

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• 5 Videos – Pull-ups & Chin-ups.   
• 5 Videos – Assisted.   
  • 10 Graphics + 2 Research Studies – Pull-ups & Chin-ups.
  • 15 Graphics + 3 Research Studies – Pull-ups & Chin-ups vs. Other Exercises.
• 5 Videos – Lat Pulldowns.
• 5 Videos – Lat Pulldown Variations.
  • 14 Graphics + 3 Research Studies – Lat Pulldowns.
  • 15 Graphics + 5 Research Studies – Lat Pulldown vs. Other Exercises.
• 3 Videos – Pullovers.   

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(2) ELBOWS DOWN-IN or tucked to the side of the torso

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• 5 Videos – DB Row .
  • 3 Graphics + 1 Research Study – DB Row vs. Other Exercises.
• 4 Videos – BB Row.
  • 15 Graphics + 4 Research Studies – BB Row vs. Other Exercises  .
• 3 Videos – Bodyweight Row .    
  • 11 Graphics + 2 Research Studies – Bodyweight Row vs. Other Exercises .
• 5 Videos – Seated Pulley & Machine Rows.
  • 12 Graphics + 4 Research Studies – Seated Pulley & Machine Rows vs. Other Exercises.
• 3 Videos – Band Row.
  • 0 Graphics – Band Row .

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(3) ELBOWS UP-OUT or away from the side of the torso

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• 1 Videos- [P]Rehab Rows.
• 3 Videos – I-W-T-Y Scapular Movements – December 16, 2022
  • 24 Graphics  + 5 Research Studies – I-W-T-Y Scapular Movements  .
• 6 Videos – DB Row & DB Reverse Fly & DB Reverse Fly .
  • 0 Graphics – DB Row & DB Reverse Fly . To be Added
• 2 Videos – Bodyweight Row .
  • 0 Graphics – Bodyweight Row . To be Added
• Videos to be added – Pulley & Machine Rows
  • 5 Graphics + 1 Research Study – Pulley & Machine Rows  . 
• 6 Videos – Dual Pulley & Band Row  .
  • 4 Graphics + 1 Research Article – Band Row .

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(4) FACE PULLS

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• 2 Videos – Face Pulls .
  • 0 Graphics – Face Pulls . To be Added

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(5) SHRUGS

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• 8 Videos – Scapular Elevation – Shrug Up .
  • 2 Videos + 3 Graphics – [P]Rehab – Upper Trap Tightness & Pain .
• 1 Videos – Scapular Retraction – Shrug Back .
  • 1 Videos + 3 Graphics – [P]Rehab – Middle Trap Activation & Strength .
• 2 Videos – Scapular Depression – Shrug Down .
  • 8 Videos + 3 Graphics – [P]Rehab – Lower Trap Activation & Strength .

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