- Muscle Anatomy – Latissimus Dorsi & Teres Major . Muscle Anatomy – Pectoralis Minor .
- Muscle Anatomy – Trapezius, Rhomboids, Levator Scapulae .
- 4 Divisions of the Trapezius – Upper-Middle-Lower Traps & Rhomboids, Levator Scapulae.
EXERCISES
ROW – ELBOWS Approximately 0-30º from the side of your body
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CHEST SUPPORTED ROW & BB ROW
- Chest Supported Row – Joe Bennett
- Bent-over BB Row – Joe Bennett
- 1 Arm BB Row Landmine Parallel to Body – FTW
- 2 Arm BB Row Head Supported – T-Nation – Bishop
- 2 Arm EZ Curl Bar Row – T-Nation – Coates
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DB ROWS – ELBOWS IN
- How to do Rows – Nippard
- 1 Arm DB Row from 3 Point Stance – T-Nation – Coates
- 1 Arm DB Row Kneeling on Incline Bench – Thibadeau
- 1 Arm DB Row Kneeling on Flat Bench – RP
- 2 Arm DB Row on Incline Bench – T-Nation – Bishop
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CABLE/PULLEY & MACHINE ROWS
- Seated Row for the Lats – Joe Bennett
- Seated Cable Row – Band around the Forearms – Thibaudeau
- Seated Cable Row – Bodybuilding.com
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BODY or INVERTED ROW
- Body Row Variations – T-Nation
- Hanging Body Rows – T-Nation
- Body Rows from Oly Bar – FTW
- Body Rows hanging from a Barbell – RP
- Bodyweight Reverse Fly hanging from Straps – T-Nation
ROWS – ELBOWS Approximately 60-90º from the sides of your body
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FACE PULLS
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I-Y-W-T-V SCAPULAR MOVEMENTS
- 3 Exercises to Activate the Lower Trap – Keeley – Physio – 2020
(1) Prone 20 sec Isometric Hold: arm(s) at the side; lift arm back and down thumbs down and thumbs up
(2) Kneeling with Band and Arm @45º angle: pull with the scapula keeping arm straight
(3) Prone with Arms Overhead on Foam Roller: keeping arms straight pull scapula down; shoulder blades are pulling the roller - Postural Strength – T . Keeley – Physio – 2019
(1) Standing in Hip Hinge Position: leaning forward @30º to 45º - Postural Strength – Y . Keeley – Physio – 2019
(2) Standing in Hip Hinge Position: leaning forward @30º to 45º - 1 DB Y-Raise on Incline Bench .
- 2 DB Y-Raise on Incline Bench .
- Prone T-Raise with Wt. Plates .
- Prone Y-Raise with Wt. Plates .
- 3 Exercises to Activate the Lower Trap – Keeley – Physio – 2020
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DB ROW ELBOWS OUT & DB REVERSE FLY
- Instruction – Keeley – Physio
- Row – Kneel on Bench – Priority
- 2 Arms Head on Incline Bench . Priority
- 2 Arms Face Down on Incline Bench . Priority
- 1 Arm Facing down on Incline Bench ARM . Priority
- 1 Arm Side Lying on Incline – Arm to Front . Priority
- 1 Arm Side Lying on the Floor – Arm to Front . Priority
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CABLE/PULLEY REVERSE FLY
- Rear Deltoid – Dual Cables Reverse Fly – Joe Bennett – Instagram
- Bent Over 1 Arm Pulley Reverse Fly . RP
- Standing 2 Arm Pulley Reverse Fly . Priority
- Standing 2 Arm Pulley Low to High Reverse Fly – Priority
- Bent Over 2 Arm Pulley Reverse Fly . Priority
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REVERSE PEC DECK
- Reverse Pec Deck – Joe Bennett
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BAND ROW – ELBOWS IN
- Band Pull Apart – Cressey
- Band Pull Apart – FTW
- Instruction – Keeley – Physio
- Band Row – Physio
3 WAY SHRUGS
- Trapezius Animated – Muscle in Motion
- Trap Workout – Ethier – Link to Article .
(1) Upper: BB Shrugs: wide grip; retract scapulae (2) Middle: Prone “T” or Reverse Fly with external rotation (3) Lower: Prone “Y”
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SCAPULAR ELEVATION (SHRUG UP)
- Shrug Variations – Nippard
- Standing 2 Arm DB Shrug Up · Lean Away 1 Arm DB Shrug Up · 1 Arm Cable Shrug Up – RP
- 2 Arm BB Shrug · 1 Arm BB Shrug Up · Low Cable 2 Arm Shrug · Overhead BB Shrug Up – Thibadeau
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SCAPULAR RETRACTION (SHRUG BACK)
- Incline DB Shrug Back – Thibadeau
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SCAPULAR DEPRESSION (SHRUG DOWN) – LOWER TRAP ACTIVATION
- Lower Trap Anatomy & Exercises . Tarrant Physio
- Reverse Shrug with the Lat Pulldown . Seriously Strong
- Hanging Reverse Shrug . FTW
- Scapula Pulldown . Sport Injury Physio
.