Back Movements

Weakest to the strongest grip sequence to maximize body composition and performance improvements.

Dr. Eric Serrano MD invented this movement using two high cable pulleys, however the exercise can be performed with one arm at a time when this particular cable set up is not available.

This particular execution is very helpful for fixing many common back muscle weaknesses.

The rowing position with the bench as a chest support reduces lower back stress and enables trainees to improve the quality of each rep.

Activate the lower portion of the Latissimus dorsi (lat) which often a weak area for most trainees that can lead to injury with unilateral neutral grip pull downs.

Time extended contractions are a very effective tool for experienced trainees who must implement a consistent flow of fresh exercises into their routines to prevent staleness. Holding contracted positions of certain exercises are an excellent tool for fixing weaknesses which otherwise may end up causing injury.

A key to success is fixing weaknesses which often occur due to poor training program design. Proper execution keeps the latissimus dorsi down which prevents shoulder impingement.

Prevent elbow pain by using the proper thumb position during pull ups, chin ups and neutral grip pull ups.

Improve functional grip strength by using a triceps rope during a lat pull down movement attached to a high cable pulley.

Unilateral Chin Grip Pull Downs help to balance strength levels between both arms.

This exercise requires a special cable attachment that will allow you to execute the neutral grip.

A wide grip lat pull down with a grip 2-3 inches wider than shoulder width works very well for back recruitment.