Gym Ball Back Extension
This exercise is a great way to strengthen the lower back muscles, helping to keep injury at bay during heavier weighted back exercises. The difficulty of this simple exercise shouldn't [...]
Good Morning
This exercise not only works on your lower back erector spinae muscles and helps to make your core stronger, but simultaneously targets the hamstrings and gluteal muscles. 1. With the rack [...]
Face Pull
Face Pulls target the posterior shoulder muscles - try adjusting the height of the cable set up to target different fibres of the muscle groups. 1. Set up a cable [...]
Inverted Row
Think of this exercise as an upside down push up! Great for growth of the lats as well as strength of the core muscles. This exercise is a good progression to [...]
Barbell Shrug
A great exercise for building strength and size on those upper trapezius muscles. Due to the limited range of motion of this exercise, heavy weight may be used whilst maintaining [...]
One Arm Dumbbell Row
This is a great way to work unilaterally, and improve any strength imbalances from side to side. 1. Place the right knee and right hand on a flat bench with [...]
Seated Cable Row
This seated exercise allows you to effectively target the muscles of your mid and upper back, whilst maintaining good form throughout. 1. Sit on a bench or the floor with [...]
Bent-Over Fly
A fantastic exercise for the shoulder stabilising muscles - with this movement less weight actually means more! Start off with light dumbbells, as correct form is important to ensure activation of [...]
Bent-Over Row
This exercise is a key move to really focus on your whole back strength, as well as working your core stability. 1. Stand with your feet shoulder width apart, keeping [...]
Pull-Up
This exercise can be one of the toughest body-weight exercises, but is excellent for strengthening the biceps and major muscles of the back such as the lats and trapezius muscles. [...]