STRENGTH & MUSCLE MASS
LATS – TERES MAJOR – TRAPS – RHOMBOIDS – LEVATOR SCAPULAE
NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.
ANATOMY
EXERCISES
- 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.
(1) PULLUP – CHINUPS – LAT PULLS – PULLOVERS
- 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.
(2) ELBOWS DOWN-IN or tucked to the side of the torso
- 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 .
(3) ELBOWS UP-OUT or away from the side of the torso
- 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 .
(4) FACE PULLS
- 2 Videos – Face Pulls .
- 0 Graphics – Face Pulls . To be Added
(5) SHRUGS
- 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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