How To Do Dumbbell Shrugs

dumbbell shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your legs slightly apart. Your head is straight or a little bent forward. Your arms relaxed along your body with a dumbbell in each hand :

  • Shrugs your shoulders as high and as far back as possible

  • Lower the dumbbells to the starting point

dumbbell shrugs back anatomy

dumbbell shrugs rotaion

This exercise works the upper trapezius, levator scapulae and rhomboids when you press your scapulae together to shrug your shoulder to the rear.

dumbbell shrugs back traps anatomy

Note

With heavy weights, the shoulder’s rotation becomes impossible.

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-Steph

How To Do T-Bar Rows

t bar rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Lying on the belly on the inclined bench and take the handles with a pronated grip :

  • Inhale and brings the bar to your chest

  • Exhale at the end of movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis), rhomboids and trapezius.

The machines with a belly support allow to focus less on the positioning, abs and spinal erectors don’t work. When there are very heavy weights, the rib cage can be compressed on the ventral support and this hinders breathing. When it’s difficult to breathe, doing the exercise is unpleasant.

Note

With a supinated grip, this exercise especially works the brachialis and the upper part of the trapezius at the end to the pull.

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-Steph

How To Do T-Bar Rows On Feet

t bar rows feet

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Knees slightly bent with the bar between your legs. Your take the handles with a pronated grip. Your back is straight and you incline your torso at about 45° :

  • Inspires and brings the bar to your chest

  • Exhale at the end of the movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, infraspinatus, rhomboids, the middle part of trapezius and arm’s flexors (biceps, brachialis, and brachioradialis).

Incline your torso works your abs and spinal erectors isometrically.

With a supinated grip, this exercise especially works the brachialis and the upper part of trapezius at the end of the pull.

There are some machines that allow you to have a semi-pronation grip. With a semi-pronation grip, you intensely work the forearms muscles, especially the brachioradialis.

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-Steph

How To Do Barbell Bent Rows

barbell bent rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast :

Standing with your knees slightly bent. Your have your back straight and incline your torso around at 45°. You take the barbell with a pronated grip and your hands are wider than your shoulder’s width. Your arms relaxed :

  • Inhale, block your breath and squeeze your abs. Pull the barbell to your torso.

  • Returns to the starting position and exhale.

This exercise work latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis).

When your shoulder blades get closer, your rhomboids and trapezius also work.

Incline your torso works your spinal erectors isometrically.

This exercise has several variants like the hand width, pronated or supinated grip or torso inclination allow you to work your back in different angles.

Attention

It’s important to keep your back straight because if you rounded your back during the movement, you risk having injuries.

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-Steph

How To Do One-Arm Dumbbell Rows

one arm dumbbell rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

The dumbbell in your hand with a semi-pronated grip and your opposite knee and opposite hand in support on the bench:

  • Your back straight, inhale and pull the dumbbell as high as possible keeping your arm along the body and bringing your elbow back.

  • Exhale at the end of the movement

To have a maximum contraction, you can make a slight twist fo your torso at the end of the pull.

This exercise works the latissimus dorsi, teres major, posterior deltoid and at the end of contraction, trapezius, and rhomboids. Biceps, brachialis, and brachioradialis also work a little bit

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-Steph

Pec Deck Rear Deltoid Lateral

pec deck rear deltoid lateral

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sit on the machine with your torso on the backrest. With your arms outstretched takes the handles :

  • Inspire and spread your arms to straighten your shoulder blades at the end of movement.

  • Exhale

This exercise works your posterior deltoid, infraspinatus and teres minor muscle. And at the end of the movement when you shoulder blades are tightened, it works your shoulder blades, trapezius and rhomboids.

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-Steph

High Pulley Lateral Extensions

high pulley lateral extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing in front of pulleys. Keep your arms stretched forward to take the right handle with your left hand and take the left handle with your right hand :

  • Inhale and spread your arms, keeping your arms outstretched. Expire at the end of the movement.

  • Back to the starting position by controlling the movement.

This exercice works deltoids, mainly posterior beams, infraspinatus and teres minor. At the end of movement (when shoulder blades approach), this exercice works trapezius and rhomboids.

Note : For people who have shoulders forward because of chest muscles, do this exercice and use the machine that works rear shoulders help to rebalance posture.

To straighten shoulders, it’s necessary to use moderate weights to stay focused on the end of movement to tighten shoulder blades properly.

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-Steph