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
- Videos + 1 Link – Latissimus Dorsi, Teres Major | Trapezius, Rhomboids, Levator Scapulae.
- Videos – Latissimus Dorsi, Teres Major .
- Moment Arm Studies – Latissimus Dorsi.
- Videos – Trapezius, Rhomboids, Levator Scapulae .
- Moment Arm & EMG Studies – Upper-Middle-Lower Traps.
- EMG Studies – Middle Traps .
- Videos – Upper Traps .
- EMG Studies – Upper Traps.
- Videos – Lower Traps .
- EMG Studies – Lower Traps.
(1) PULLUP – CHINUPS – LAT PULLS – PULLOVERS
- Videos – Lat Pulldowns.
- Videos – Lat Pulldown Variations.
- EMG Studies – Lat Pulldowns.
- EMG Studies – Lat Pulldown vs. Other Exercises.
- Videos – Pull-ups & Chin-ups.
- Videos – Assisted.
- EMG Studies – Pull-ups & Chin-ups.
- EMG Studies – Pull-ups & Chin-ups vs. Other Exercises.
- Videos – Pullovers.
(2) ROWS & VARIATIONS
- Videos – Dual Pulley Row .
- Videos – Cable/Pulley & Machine Rows .
- Moment Arm & EMG Studies – Cable/Pulley & Machine Rows.
- Videos – DB Row .
- Videos – DB Row Elbows out | DB Reverse Fly .
- EMG Study – DB Row | DB Reverse Fly .
- Videos – BB – Barbell Row.
- Moment Arm & EMG Studies – BB – Barbell Row .
- Videos – Bodyweight Row .
- Moment Arm & EMG Studies – Bodyweight or Inverted Row .
- Videos – Face Pulls .
- 0 Studies – Face Pulls . To be Added
- Videos – Band Row .
- EMG Study – Band Row .
- Videos – I-Y-W-T-V Scapular Movements .
- Moment Arm & EMG Studies – I-W-T-Y Scapular Movements .
- Video – Reverse Pec Deck .
- EMG Study – Reverse Pec Deck .
- Videos- [P]Rehab Rows.
(3) SHRUGS
- Videos – Scapular Elevation – Shrug Up .
- Videos – [P]Rehab – Upper Trap Tightness & Pain .
- Videos – Scapular Retraction – Shrug Back .
- Videos – [P]Rehab – Middle Trap Activation & Strength .
- Videos – Scapular Depression – Shrug Down .
- Videos – [P]Rehab – Lower Trap Activation & Strength .
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