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Upper Back - 8 cool training variations

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Upper Back - 8 cool training variations

Post by Canuck Singh on Mon Mar 08, 2010 1:11 am

1. Sternum Chin Ups

- Complete this movement as follows: (Advanced Exercise)
Concentric: Pull up with a underhand grip right to where the bar touches the sternum
Eccentric: Lower as if your body as if doing a body weight row
Tempo: X130

2. Hammer Grip Pull Up

- Complete this movement as follows:
Concentric: Your hands face each other, and you pull up between the grips
Eccentric: Lower with tension in your back, not on arms
Tempo: X120

3. Subscapularis Pull Up

- Complete this movement as follows:
Concentric: Similar to the sternum pull up, you use a overhand grip
Eccentric: Lower after pushing away from the bar

4. Rack Chins

- Complete this movement as follows:
Concentric: Place your feet in front and come up, at the top of the movement your legs should not be parallel
Eccentric: Lower yourself slowly with muscle tension
Tempo: Complete Rest Pause Reps as this exercise is to help you before you do normal chins

5. One Armed Eccentric Chin Ups

- Complete this movement as follows:
Concentric: Pull up with two hands, with any hand variation
Eccentric: Let go once at top, and lower with 1 arm only

6. Pendlay Rows

- Complete this movement as follows:
Start: The weight remains on the ground, arched back, and is pulled up as in a normal bent over row
Eccentric: Lower the weight slowly back to the ground

7. V Bar Tapers Pull Downs

- Complete this movement as follows:
Start: Begin by pulling the bar down to your chest, when here, keep pulling while letting the bar move away for 10 inches. From there, pull it back to the chest, and then release. It is as if 1.5 reps = 1 rep
Eccentric: Slowly let go while keeping tension on the back, not the arms
Tempo: X,10" release,X,3,0

8. Single Arm Supported Chins

- Complete this movement as follows:
Start: You'll need 1 hand on the bar, and one holding onto a rope that is placed around the pull up bar
Eccentric: The second handing will act as a stabilizer and push to aide the primary arm to do the pull up
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