Tag: Exercise Guides
Band Upright Row Guide: Muscles Worked, How-To, Benefits, and Variations
Need a top-tier way to develop your shoulders, traps, and arms at the same time? Don’t have weights or gym equipment? No problem! Band upright rows fit both categories, working several muscles, and requiring a very small investment to acquire quality resistance bands. Your biceps and forearms initiate the pull while your delts, traps, scapular,…
Rocking Plank Guide: Muscles Worked, How-To, Benefits, and Alternatives
Planks are one of the most popular core exercises on the planet. Not so long ago, if you wanted to work your abs, you did crunches and sit-ups. However, those exercises gradually fell out of favor, and the plank took over.
This history of planks is long and storied, and there are examples of planks in yoga, Pilates, and other traditional workout methods.
Fast forward to the 21st century, and now there are online plank challenges, plank workout apps, and competitive planking is a thing. Did you know that the Guinness World Record for holding a continuous plank is a staggering 9 ½ hours!
While planks are undoubtedly an effective exercise, some people find them boring. After all, planks are an isometric exercise, meaning you contract your muscles without moving. So, instead of planking for reps, you just maintain your position for longer and longer durations.
Getting good at planks means you could be doing them for several minutes at a time, which is neither efficient nor very interesting. It’s no wonder that planks can seem dull.
The good news is that you don’t have to limit your core workouts to the same old static plank. There are several variations and alternatives you can use to make your training more time-efficient and interesting.
In this article, we take a look at rocking planks, explaining why and how to do this great bodyweight core exercise.
Rocking Plank – Muscles Worked
Rocking planks are a core exercise, and core is the collective term for the muscles of your midsection. However, they also involve several other muscles. The main muscles developed by rocking planks are:
Rectus abdominis
The rectus abdominis is the long, flat muscle on the front of your abdomen. Its functions are flexion and lateral flexion of your spine. It’s also involved in the compression of the abdominal contents. During rocking planks, the rectus abdominis works to stop your lumbar spine from extending.
Transverse abdominis
Where the rectus abdominis runs vertically up your abdomen, the transverse abdominis runs around it horizontally. Known as the TVA for short, this weightlifting belt-like muscle encircles your midsection and, when it contracts, squeezes inward to create intra-abdominal pressure (IAP). IAP supports your lumbar spine and prevents unwanted movement.
Obliques
The obliques are basically your waist muscles. There are two sets of oblique muscles – internal and external – which work together to rotate and laterally flex your spine. The obliques act as stabilizers during rocking planks, preventing any unwanted side-to-side movement.
Erector spinae
The erector spinae are the muscles of your lower back that work to prevent unwanted movement during rocking planks. However, if you do rocking planks correctly, you should not be able to feel these muscles working.
Quadratus lumborum
Known as the QL for short, these muscles lie beneath your obliques and are involved in lateral flexion and stabilization of your lumbar spine. While you can’t see your QL muscles, you may feel them working during rocking planks.
Deltoids
While rocking planks are undeniably a core exercise, your upper body will also get a workout. The rocking motion hits your deltoids, which are your shoulder muscles.
Done correctly, rocking planks involve many other muscles and muscle groups, including your quadriceps, calves, lats, and glutes. However, these muscles aren’t working particularly hard, so they won’t get much benefit from this exercise.
How to Do Rocking Planks
Get more from rocking planks while keeping your risk of injury to a minimum by following these guidelines:
Kneel down and place your forearms on the floor. Brace your core and pull your shoulders down and back.
Walk your feet back so your body is straight. Your shoulders should be over your elbows.
Point your toes and shift your weight forward, lowering your shoulders down toward your hands.
Push back with your arms and return to your starting position.
Continue for the desired number of reps.
Pro Tips:
Place your elbows on a folded exercise mat or foam pad for comfort.
Keep your core braced but do not hold your breath during this exercise.
Keep your forearms parallel or clasp your hands together as preferred.
Make this exercise harder by wearing a weighted vest.
The larger your movements, the more demanding this exercise becomes. Adjust your range of motion based on your core strength.
Rocking Plank Benefits and Drawbacks
Not sure if rocking planks deserve a place in your workouts? Consider these benefits and then decide!
No equipment required
Rocking planks are an excuse-free exercise that you can do anywhere and anytime. With no equipment required, you can do this exercise at home, in your hotel room, or anywhere else you have enough space to lie down.
Count reps instead of time
No watch or timer app? No problem! Instead of working your core for a fixed duration with stationary planks, rocking planks are done for reps. Do sets of straight reps, and don’t worry about how long you’ve been planking for.
More challenging than regular planks
Rocking planks increase the length of your support base, making them more challenging than stationary planks. However, because they’re done for reps, the tension on your muscles is not constant. In this way, rocking planks are more like an isotonic than an isometric exercise.
While rocking planks are a mostly beneficial exercise, there are also a few drawbacks to consider:
Increased shoulder stress
Rocking planks are a core exercise, but you’ll also be working your shoulders. Depending on how far you shift your weight forward, this could put undue stress on your shoulder joints. Perform this exercise with caution if you have a history of shoulder pain.
Increased lower back stress
Planks are perfectly safe if you maintain a neutral (slightly arched) spine. However, if you hyperextend your spine, you could experience back pain. Because rocking planks are more demanding than regular planks, you may find your core muscles fatigue faster, making it harder to maintain a neutral spine. Brace your core muscles hard to prevent this problem.
7 Rocking Plank Variations and Alternatives
Rocking planks are a highly effective core exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Body saw
While rocking planks are undeniably harder than stationary planks, your range of motion is limited by your ankle mobility. With body saws, you are free to move further, putting more tension on the target muscles. This exercise is significantly more intense than rocking planks, so proceed with caution!
Steps:
Adopt the plank position with your feet resting on a gym towel or sliding discs. Alternatively, you can take your shoes off and do this exercise in your socks. Brace your core.
Push yourself backward and slide your feet away from your arms. Do not allow your lower back to hyperextend.
Pull yourself forward again and repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, latissimus dorsi.
Benefits:
A low-tech but high-effect bodyweight core exercise.
More strenuous than rocking planks, so suitable for more experienced exercisers.
Do this exercise anywhere you have a smooth surface to slide on.
Tips:
Do this exercise from the push-up position for a more intense workout.
Adjust your range of motion according to your core strength. The further you slide your feet, the harder the exercise becomes.
You can also do this exercise with your feet in a suspension trainer:
2. Stability ball stir the pot
Rocking planks primarily work your rectus abdominus. While your obliques are involved, they mostly work in a supporting role. With the stability ball stir-the-pot exercise, the obliques get promoted and have much more work to do.
Steps:
Place a stability ball on the floor and kneel behind it. Place your forearms on the ball and then walk your feet out and back into the plank position. Brace your core.
Keeping your body straight, make circles with your arms. Go clockwise and counterclockwise.
Continue for the desired number of reps and then rest.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids.
Benefits:
The obliques get more of a workout.
More demanding than rocking planks.
A functional and effective core exercise.
Tips:
Dust your forearms with lifting chalk to stop them from sliding off the ball.
Bend your legs and rest on your knees to make this exercise easier.
Raise your feet to make this exercise more challenging:
3. Ab wheel rollouts
Rocking planks increase the length of your support base, but not by much. Once you are strong enough to do a dozen or so rocking planks in good form, you should be ready for a new challenge. Ab wheel rollouts are an excellent option and one of the best anterior core exercises you can do.
Steps:
Kneel down and place your ab wheel in front of your knees. Brace your core and straighten your arms.
Without hyperextending your lumbar spine, push the wheel away from you and lower your chest toward the floor. Go as far as you can without losing your neutral spine.
Pull the wheel back into your knees and then repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, latissimus dorsi.
Benefits:
A challenging movement for more experienced exercisers.
Low-tech but high-effect.
Ab wheels are cheap and readily available.
Tips:
No ab wheel? You can also do this exercise with a barbell.
Wear a weighted vest to make this exercise harder.
Progress to doing this exercise from standing:
4. Walkouts
Walkouts are like ab wheel rollouts, but you don’t need any equipment to do them. They work the same muscles as rocking planks, but the distance between your feet and hands is greater, so they’re a little more challenging. Kick your core workout up a level with walkouts.
Steps:
Stand with your feet together, arms by your sides. Brace your abs.
Hinging from your hips, lean forward and place your hands on the floor.
Taking small steps, walk your hands forward as far as you can while maintaining a neutral spine.
Hold the extended position for a couple of seconds.
Without relaxing your core, walk your hands back toward your feet and stand up.
Continue for the required number of reps.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
A very challenging bodyweight core move that’s ideal for more experienced exercisers.
No equipment required, so ideal for home workouts.
A significant step up from rocking planks.
Tips:
Stop your set if you cannot maintain core stability or start to feel this exercise in your lower back more than your abs.
The further you walk your hands beyond your shoulders, the harder this exercise becomes.
You can also do this exercise from kneeling.
5. Inchworm
Inch worms are very similar to walkouts. However, instead of walking your hands backward to return to the standing position, you move your feet forward to meet your hands. This makes inchworms ideal for outdoor workouts or when training in spacious gyms.
Steps:
Stand with your feet together, core braced, and arms by your sides.
Hinging from your hips, lean forward and place your hands on the floor.
Walk your hands forward as far as you can while maintaining your core stability.
Still bracing, and bending your knees as little as possible, walk your feet up to your hands.
Without standing up, start walking your hands forward into another rep.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
Tips:
Walk your hands as far forward as you wish. The further your hands are from your feet, the harder this exercise becomes.
Take care not to move your hands so far forward that you feel this exercise in your lower back.
Bend your knees as you lean forward if your hamstrings are tight.
6. High bird dog
Bird dogs are so-called because, when you do them, you look a little like a hunting dog pointing at its fallen prey. Regular bird dogs are performed from kneeling and are a great exercise for beginners. However, the high bird dog is much more challenging and an excellent core strengthener for more experienced exercisers.
Steps:
Adopt the push-up with your arms, legs, and body straight. Brace your core.
Keeping your hips and shoulders level, lift your left hand and right foot so they are roughly parallel to the ground.
Hold this position for 3-5 seconds.
Lower your arm and leg, and then repeat on the opposite side.
Continue alternating sides for the duration of your set.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
A very challenging bodyweight core exercise.
Increased oblique engagement.
A good exercise for developing better balance.
Tips:
Take care not to hyperextend your lumbar spine, as doing so could cause lower back pain and injury.
Make this exercise harder by moving your arms forward to extend your base of support.
You can also do this exercise with your legs bent and knees hovering a few inches off the floor, which is called the bear plank bird dog:
7. Kneeling overhead Pallof press
The horizontal Pallof press is a proven core anti-rotation exercise. However, the overhead version is more similar to rocking planks. Because weights are involved, you can easily make this exercise harder or easier according to your needs and goals. However, you should start with a light load because this exercise is harder than it looks.
Steps:
Attach a rope handle to a pulley machine set to about waist height.
Core braced, kneel with your back to the pulley and hold one end of the rope handle in each hand at shoulder level.
Keeping your torso upright, extend your arms overhead.
Lower the handles back to your shoulders and repeat.
Muscles Targeted:
Primary: Core.
Secondary: Deltoids, triceps.
Benefits:
Infinitely scalable by adjusting the weight.
An excellent exercise for all levels of fitness.
Easier to progress/regress than most bodyweight core exercises.
Tips:
Kneel on a folded exercise mat or foam pad for comfort.
This exercise can also be done standing, making it more challenging, but it may also increase lower back stress.
You can also do this exercise with a resistance band:
Rocking Plank FAQs
Do you have a question about rocking planks or core training in general? No problem, because we’ve got the answers!
1. Will rocking planks give me six-pack abs?
While rocking planks will undoubtedly strengthen your rectus abdominis or six-pack muscle, they won’t necessarily give you a visible six-pack. Getting a six-pack involves lowering your body fat percentage so the outline of your abs shows through. For men, this usually means getting your body fat down to ten percent or less. Women typically need to hit 15% or lower.
As such, you’ll need to pay equal attention to your diet and your workouts if you want to get a six-pack.
Read more about training and eating for six-pack abs here.
2. Rocking planks hurt my lower back – what gives?
While rocking planks are generally safe, they could cause back pain if you let your hips drop or hyperextend your lumbar spine. Keeping your core brace will help prevent this problem, as will paying attention to your form.
However, if you still experience discomfort and pain during this exercise, it could be that your core muscles are too weak to fully support your lower back. In this case, choose a less demanding exercise, such as regular planks, and use them to build up your strength until you’re ready to try rocking planks again.
Either way, do not ignore pain, as it’s your body’s way of telling you something is wrong. Working through pain invariably makes things worse.
3. Should I train my abs every day?
While training your abs every day might be tempting, it’s probably not a good idea. Exercises like rocking planks cause micro trauma to your core muscles, which is the trigger for them to get stronger. However, the rebuilding process takes time, so you need to let your muscles to rest and recover so this can occur.
So, it’s generally best to limit your abs workouts to 2-3 times per week. This provides a good balance between work and rest. Training your abs every day could result in overtraining and inhibit rather than speed up your progress.
4. How many reps and sets of rocking planks should I do?
The answer to this question is, how many reps CAN you do? Because rocking planks are a bodyweight exercise, their difficulty depends on things like your weight and limb length, so some people will find them harder than others.
So, it’s up to you to determine how many reps to do. Perform the exercise until you feel the target muscles starting to fatigue. Then, over the coming weeks, gradually try to do more reps.
Regarding sets, 2-4 should be sufficient for most exercisers. If you feel you need to do more than four sets, you are either not working hard enough or are resting too long between sets. Try to fatigue your muscles in three sets to make your workouts more time-efficient.
5. Are rocking planks safe?
Performed correctly, rocking planks are a relatively safe exercise. Unlike crunches and sit-ups, they involve no significant movement of your spine, so they’re very lower back-friendly. However, if you lose core stability and hyperextend your lumbar spine, rocking planks could cause injury.
That said, if your technique is good and you stop your set before your form begins to deteriorate, rocking planks should be no more dangerous than regular planks.
Rocking Plank Guide – Wrapping Up
There is no denying the popularity and effectiveness of regular planks. They’re simple, accessible, and safe. That said, like most exercises, if you do them too often, planks can soon become boring and lose some of their benefits.
While you could just plank for longer, you’ll probably get better results from your workouts if you use some different exercises in your core workouts.
Rocking planks are a logical progression from regular planks and a simple way to take your core workouts to a new level.
Try them – you’re going to like them!
Penguin Taps Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Don’t let the name of this exercise fool you. Penguins are cute; this exercise is not. The penguin taps exercise focuses on your midriff. The irony here is penguins are far from the most shredded animals. With that said, if you do their namesake exercise for long enough, you’ll have a magazine-cover-worthy midsection. The penguin…
Band Push-Up Exercise Guide: Muscles Worked, How-To, Benefits, and Variations
The bodyweight push-up has long been the standard by which calisthenics fitness is measured. However, the one major downside is that once you can do so many, their potency wears off, and you’ll need something more to stimulate gains. Sure you could modify your body position, switch to one-arm push-ups, or slow down your tempo,…
7 Best Knee Extension Exercises for Bigger, Stronger Quadriceps
We’re often told that big compound or multijoint exercises are the best way to build muscle size and strength. Examples of compound exercises include squats, bench presses, push-ups, and pulldowns.
These compound exercises allow you to lift the heaviest weights and are usually very functional, meaning they replicate the actions of daily life or sports.
But, while compound exercises are undeniably effective, the fact they involve multiple muscles and joints can also be something of a drawback.
For example, suppose you want to increase the size of your quads, but your glutes and hamstrings are already well-developed. More squats, leg presses, lunges, etc., will increase size in your entire lower body and not just your quads. As such, the front of your thighs will always be overshadowed by your bigger hammies and glutes, as all your leg muscles will probably grow at the same rate.
With isolation and semi-isolation exercises, you can preferentially target specific muscles so you can build and sculpt them according to your needs and goals.
In this article, we reveal the seven best knee extension exercises for building bigger, stronger quadriceps.
Knee Extension Exercises – Muscles Worked
Knee extension is the biomechanical term for straightening your legs. The muscles responsible for this action are your quadriceps or quads for short. There are four quadriceps muscles, and their names are:
Vastus lateralis (outside of the thigh)
Vastus medialis (inside of the thigh)
Vastus intermedius (middle of the thigh)
Rectus femoris (length of the thigh)
Each of the quadriceps has its own unique origin point. The three vastus muscles originate at different points on your femur or thigh bone, while the rectus femoris originates from the front of the lower pelvis. Because the rectus femoris crosses the hip as well as the knee, in addition to being a knee extensor, it is also a hip flexor.
All four quadriceps come together at a single insertion point on your tibia or shin bone, just below your knee.
All compound leg exercises involve an element of knee extension, but many also involve hip extension. However, there are several exercises that only feature knee extension or involve more knee extension than hip extension. It’s these latter exercises that are the subject of this article.
7 Best Knee Extension Exercises
Not sure which knee extension exercises to do? Wonder no more! Here are seven of the best quad-busting pump-inducing knee extension workout moves.
1. Leg extension machine
Most gyms have a leg extension machine. This popular exercise provides a safe and convenient way to perform knee extensions and isolate your quads. Bodybuilders use leg extensions to increase quadriceps size, but they can also be used by anyone looking to improve general thigh strength.
Steps:
Sit on the leg extension machine so your knees are aligned with the lever arm pivot point. Adjust the backrest and ankle pad for comfort. Brace your core.
Smoothly extend your legs until your knees are straight.
Pause at the top of the rep for 1-2 seconds and squeeze your quads.
Bend your legs but do not allow the weight plates to touch down.
Continue for the desired number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: N/A.
Benefits:
A very straightforward knee extension exercise that’s ideal for beginners.
Infinitely scalable by adjusting the weight up or down.
A very accessible exercise as most gyms have a leg extension machine.
Tips:
Pull your toes up toward your shins to maximize quadriceps engagement.
Pause at the top of each rep to get more from this exercise.
You can also do single-leg and alternating-leg extensions.
2. Dumbbell leg extensions
While machine leg extensions are one of the best ways to isolate your quadriceps, you probably won’t have access to one if you train at home. After all, even compact leg extension machines are big and expensive. The good news is that you can replicate this popular machine with nothing more than a dumbbell and an exercise bench.
Steps:
Sit on a flat exercise bench with your legs together and your knees on the edge.
Clamp a dumbbell between your feet.
Squeezing your knees together, extend your legs so your knees are straight.
Bend your legs to 90 degrees and repeat.
Muscles Targeted:
Benefits:
An accessible alternative to machine leg extensions for home workouts.
A low-tech but high-effect knee extension exercise.
An effective way to target your quadriceps.
Tips:
Wrap a towel around your dumbbell to protect your ankles.
Tie the dumbbell in place with a yoga strap or resistance band to avoid dropping it.
You can also do this exercise with ankle weights instead of a dumbbell.
3. Standing cable leg extensions
Seated leg extensions are very effective for targeting the vastus lateralis, vastus medialis, and vastus intermedius muscles. However, they’re not so good for hitting the rectus femoris. Sitting with your hips flexed puts the rectus femoris in a relaxed position, so it cannot produce much power. Standing cable leg extensions ensure all four quads get an equal workout.
Steps:
Put on an ankle strap and attach it to a low cable machine. Turn so your back is to the weight stack. Take 1-2 steps forward to tension the cable.
Bend your leg and move your hip backward into extension.
Next, drive your leg forward and extend your knee against the resistance offered by the cable.
Return to the starting position and repeat.
Switch legs and do the same number of reps on the opposite side.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, core.
Benefits:
An excellent exercise for athletes, especially martial artists and soccer players.
One of the few exercises that hits all four quads equally.
Good for developing knee mobility, hip stability, and quadriceps flexibility.
Tips:
Keep your core braced to stabilize your lumbar spine and hips.
Hold onto something sturdy for balance, e.g., the back of an upright exercise bench.
You can also do this exercise with a resistance band.
4. Reverse Nordic curl
Nordic curls are usually associated with hamstring training. In fact, they’re arguably one of the best bodyweight hamstring exercises around. However, there is a Nordic curl variation that targets the quads and works like a natural leg extension machine. Like its hammie-hitting cousin, the reverse Nordic curl is a challenging and effective exercise.
Steps:
Kneel down so your thighs and torso are vertical. Your knees should be roughly hip-width apart. Brace your core.
Keeping your hips extended, lean back as far as you can.
Drive your feet into the floor and return to the upright position.
Continue for the prescribed number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, core.
Benefits:
Works all four quads muscles, including the hard-to-train rectus femoris.
An ideal exercise for home workouts.
Good for improving knee mobility and quadriceps flexibility.
Tips:
Adjust your range of motion based on your flexibility and knee health.
Kneel on a folded exercise mat or foam pad for comfort.
Hold a weight across your chest to make this exercise more demanding.
5. Sissy squat
The sissy squat is an old-school bodybuilding exercise. Despite its somewhat disparaging name, the sissy squat is far from easy and provides a very effective way to overload your quads and work on your knee extension strength.
Steps:
Stand with your feet about hip-width apart. Hold a sturdy post or wall for balance. Brace your core.
Rise up onto your tip toes, push your knees forward, lean back, and squat down as deeply as you can. Try to touch your knees to the floor in front of your feet.
Drive the balls of your feet into the floor and extend your knees to stand up.
That’s one rep – keep going!
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors, hamstrings, gluteus maximus.
Benefits:
A bodyweight equivalent to the leg extension machine.
A very challenging knee extension exercise.
An excellent exercise for home workouts.
Tips:
Adjust your range of motion according to your flexibility and knee health.
Hold a weight across your chest to make this exercise harder.
Use your arms for assistance if regular sissy squats are too challenging:
6. Heels elevated goblet squat
While this is not a pure knee extension exercise, it does emphasize the quadriceps while deemphasizing your glutes and hamstrings. If you are looking to build your quads while maintaining your posterior leg muscles, this exercise will help.
Steps:
Hold a kettlebell in front of your chest. Tuck your upper arms into your sides and brace your core.
Stand with your feet about hip-width apart, heels on weight plates or a plank. You can also use specially designed heel wedges.
Keeping your torso upright, bend your knees and squat down so your thighs are at least parallel to the floor. Let your knees travel forward beyond your toes.
Drive the balls of your feet into the floor and stand back up.
Continue for the desired number of reps.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hamstrings, gluteus maximus, core.
Benefits:
You don’t need a lot of weight to benefit from this knee-extension exercise.
An easy way to overload your quads while saving your hamstrings and glutes.
An excellent exercise for home workouts as you only need a single kettlebell to do it.
Tips:
The more you raise your heels, the more quads-centric this exercise becomes.
Experiment with the width of your stance to see what works best for you.
You can also do this exercise with a dumbbell.
Read more: Heels elevated goblet squats guide.
7. Wall squat
Wall squats are an isometric exercise, meaning your muscles generate force but do not change length. Isometric exercises are ideal for home workouts as they require little or no equipment. Done the way described below, wall squats are an excellent knee extension exercise.
Steps:
Stand with your back to a smooth wall. Lean against it and then slide down until your thighs are roughly parallel to the floor. Your shins should be vertical.
Push your lower back into the wall as hard as you can. Imagine you are trying to push your feet forward and away from you.
Keep pushing for the specified duration and then relax.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hamstrings, gluteus maximus.
Benefits:
A very joint-friendly knee extension exercise.
No equipment required, so an ideal exercise for home workouts.
As hard as you make it – push harder for a more intense workout or ease off to make it less demanding.
Tips:
Change squat depth to hit your quads from a range of angles.
Push as hard as possible to develop muscle strength and size or hold for longer to develop muscular endurance.
You can also do this exercise on one leg, like this:
Knee Extension Benefits
Not sure if knee extension exercises are worth adding to your workouts? Consider these benefits and then decide!
Increased quadriceps mass and strength
Well-developed quadriceps can add a lot to your physique. The quadriceps are the triceps of the lower body, and the more muscular they are, the better your legs will look. The quads are also a critical muscle for squatting and leg pressing big weights, so if you want to put more plates on the bar, you may benefit from bigger, stronger quads.
Better athletic performance
Whether you want to run faster, jump higher, or kick harder, stronger quads will help. Compound exercises will improve general leg strength, but knee extension exercises are the best choice when you want to emphasize your quadriceps.
Stronger, more stable knees
The quads are not just knee extensors. They are also knee joint stabilizers. This is especially true for the vastus medialis, which is crucial in ensuring your knee tracks correctly. Strengthening your quads with knee extension exercises could help prevent joint wear and tear and reduce your risk of developing knee pain in the future.
Drawbacks
While knee extension exercises are mostly safe and beneficial, there are also a few drawbacks to consider:
Risk of knee injury
At the risk of being contradictory, knee extension exercises can be good for your knees, but they can also cause knee pain.
With only one joint bearing the brunt of the workload, some knee extension exercises can be hard on your knees. However, warming up properly, not using too much weight, and always using good form will keep any risks of knee pain to a minimum.
Not as functional
Most everyday and athletic lower body movements involve the hips and knees working together. This is your body’s way of maximizing performance and spreading the work across several joints and muscle groups.
For example, lifting a heavy weight using your knees, hips, spine, and arms is much easier than relying on your arms alone.
As such, some knee extension exercises are not as functional as other multijoint leg exercises. That said, if your goal is to emphasize your quads while using your glutes and hamstrings less, knee extension exercises are still your best option.
FAQs
Do you have a question about the 7 best knee extension exercises or lower body training in general? That’s okay because we’ve got the answers!
1. Are knee extension exercises safe?
All exercises have the potential to be dangerous if you perform them with poor technique or use too much weight. Accidents can also happen, and even seemingly benign exercises can sometimes result in injury.
While some knee extension exercises put a lot of stress on your knee joints, that doesn’t mean they’re automatically risky or dangerous. That stress could help make your joints stronger and more resilient.
That said, if you have a pre-existing knee problem or any of the exercises described above cause pain, you should proceed with caution. Choose the exercises that give you the best results with the least amount of risk.
Make your chosen exercises even safer by always warming up beforehand and never using more weight than you can handle with good form.
2. How often should I do knee extension exercises?
It’s generally best to train major muscle groups twice a week, e.g., Monday and Thursday. This provides a good balance between work and recovery. However, it’s usually best to avoid doing the same exercises for both workouts. Such an approach will soon become boring.
Instead, create two different programs so that your workouts are less repetitive and you train your muscles from a variety of angles.
3. How many reps and sets of knee extension exercises should I do?
Your rep range is not as important as was once thought. Not so long ago, it was generally accepted that to build muscle, you had to work in the 6-12 rep range, and anything outside this range meant your workouts would be less productive.
More recently, studies have shown that you can build muscle with almost any rep count, provided you take your sets close to failure (1). Even high reps with light weights build muscle. This is excellent news for home exercisers and anyone who prefers to avoid heavy lifting.
However, heavy weights are still best if you want to get stronger, and low reps (e.g., 1-5) are more effective than high reps for developing maximal strength.
Regarding the number of sets, you should be able to fatigue your muscles with 3-4 sets of your chosen exercises. If you feel like you need to do more, you have either been resting too long between efforts or not getting close enough to failure.
4. What is the best way to warm up for knee extension exercises?
Given that most knee extension exercises put a lot of stress on your joints, it makes sense to warm up thoroughly before doing any of them. Warming up increases muscle elasticity and blood flow while improving joint mobility.
The best way to warm up before knee extension exercises (and any strength workout) is:
5-10 minutes of progressive cardio, e.g., walking, jogging, and then running or slow, medium, and fast cycling.
Dynamic mobility and flexibility exercises for the joints and muscles you’re about to train.
A couple of light sets of the first 1-2 exercises in your workout for practice and to increase muscle activation.
Read more about warming up for strength training here.
5. Do you have a knee extension workout for me to try?
We sure do! Give this workout a spin the next time you want to pulverize your quads.
Exercise
Sets
Reps
Recovery
1a
Reverse Nordic curls
3
12-20
90 seconds
1b
Sissy squats
8-12
2
Cable leg extensions
2
12-20
60 seconds
3
Heels elevated goblet squat
2
8-12
60 seconds
4
Wall squat
1
Max time
N/A
Perform exercises 1a and 1b as a superset. Do the first exercise and then immediately do the second. Rest a moment, and then repeat the superset a couple more times. And yes, that burning in your quads is entirely normal!
Wrapping Up
Glute and hamstring training are very popular right now, with many exercisers wanting to build a strong and muscular posterior chain. Because of this, quads training has fallen a little out of fashion.
After all, when you dedicate entire workouts to your butt and hammies, it doesn’t leave much time for training your other leg muscles.
While it’s great that the posterior chain is finally getting the attention it deserves, this doesn’t mean that you should neglect your knee extensors. In fact, your quadriceps are every bit as important as your glutes and hamstrings.
Use the information in this article to ensure your quads are just as strong and well-developed as your posterior chain.
References:
1 – PubMed: Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy https://pubmed.ncbi.nlm.nih.gov/29564973/
Band Pushdown Exercise Guide: Muscles Worked, How-To, Benefits, and Variations
It’s not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to increase the size and strength of their upper arm muscles. With the right technique and strength of your rubber tubing, you’re doing what’s required to bring out those hidden horseshoes, or add more capacity to your bazookas!
While it has similar benefits, pushdowns offer major advantages over its popular cable machine counterpart, like cost (very affordable), and lack of space needed if training at home. That said, it does have its drawbacks.
Learn the right and effective way to do band pushdowns, triceps anatomy, best variations and alternatives, and see answers to frequently asked questions in this detailed exercise guide!
Muscles Worked During Band Pushdowns
Once you understand the anatomy, function, and importance of training your triceps muscles during band pushdowns, you’ll unlock the highest level of arm gains! In this section, we included a brief description of this three-headed muscle…
Triceps brachii
A beautiful, strong set of triceps is the product of intense presses, pushdowns, and extension variation. Three heads by design, your triceps consist of an outer, middle, and long head, each located on the posterior upper arm opposite the biceps.
If you look at which exercises target the triceps, you’ll see one thing in common, elbow extension, which is their role in nature!
Band pushdowns hit all three heads of the tris, but done right, they’ll pack size on the large long head, that creates more arm circumference.
How To Do Band Pushdowns
As long as you have decent form and use a manageable weight, its hard to mess up band pushdowns, or any pushdowns for that matter. This is evident by the different variations, and techniques used by top experts.
However, we included step by step instructions and a video tutorial below, demonstrating one of the most effective ways to perform pushdowns. The video also shows how you can use a few different body positions to achieve the same outcome. You’re free to use the technique that feels best for you.
Steps
Secure your band/s to an object overhead.
Grab both sides of the band/s evenly. Your arms should be bent at a roughly 45-degree angle with your elbows tucked in and not flared out, and that’s your starting position. You may need to adjust the band height, or your grip.
You can use a staggered stance (one foot in front and one behind), or stand with your feet roughly shoulder width apart.
Bend the hips and knees, and lean your upper body slightly forward. Your elbows should point down to the floor.
Now extend your arms until they are completely straight, and squeeze your triceps hard.
Bend your elbows until your arms are back to the starting position, and knock out as many reps as you like.
Here’s a detailed video demonstration of band pushdowns.
Tips
You should be locking out or fully extending your elbows during most or all triceps exercises, including pushdowns, presses, and extensions.
You can vary your grip between overhand, underhand, or neutral, depending on which feels best for you.
Avoid using too much weight. pushdowns are better for your elbows and gains when performed with solid form, full range of motion, and moderate to heavy weight, not max loads.
This Exercise:
Target Muscle Group: Triceps brachii
Secondary Muscles: Deltoids, core
Type: Hypertrophy
Mechanics: Isolation
Equipment: Resistance band and solid base (optional)
Difficulty: Beginner
Benefits of Band Pushdowns
Pushdowns are one of the best triceps builders, in general. But there are different versions, each of which has its advantages over the others, and the banded variation is no different. While not perfect, we personally like the band pushdown for everything it offers.
Similar to cable pushdowns
Band pushdowns are the closest thing you can get to a cable pushdown if you train at home, and don’t have a cable machine. The primary commonality between the two is constant tension.
But they’ll only be similarly effective if you do them right. Because it’s far too easy to minimize their potential with either the wrong set up, or improper hand placement on the band.
Improve mind-muscle connection
Unlike presses, push-ups, and sometimes extensions, pushdowns along with dips, and kickbacks, are the most satisfying exercises because of how they feel, aka the contraction. This gives you the opportunity to really focus and activate the muscle to its fullest.
In fact, bodybuilders and many fitness experts believe in the power of flexing a muscle alone, to create more detail, and improve gains.
Affordable home triceps exercise
A small investment in a cheap resistance band can give you months worth of gains! Most band sets have a door attachment so you can do pushdowns in your home, although a tree branch or pull-up bar are just as handy. If you workout at home, having bands is almost a must!
Drawbacks of band pushdowns
Of course it can’t all be peaches… there are some potential drawbacks of band pushdowns.
They have to be done from overhead
One thing we haven’t mentioned, and if it wasn’t obvious, you need a base positioned above your head to do band pushdowns. A door pull-up bar, rafters, tree, or any safe object will do. Most people should have access to one or the other. But it’s worth mentioning.
Beginner friendly but with a catch…
While anyone can technically do band pushdowns, it doesn’t mean they’re getting the most benefit. Because of the stretchy nature of a band, a little more technique is required to do them correctly. There’s an inconsistency in the resistance, but this can be greatly reduced with proper body position and hand placement on the band.
Use the instructions and tips in this guide to ensue you’re maximizing the band pushdown.
Harder to track your gains
It’s definitely harder to track your progress using a giant rubber band compared to numbered weights. Not to mention, bands may lose their strength over time from too much use, or abuse.
This leads a lot of people to never make progress if they train at home because they use the same band, and do the same number of reps.
You should be mindful of the attachment point, your hand placement, and try to move up in tubing strength when needed.
Common Mistakes During Band Pushdowns
We’ve all been guilty of these common mistakes at some point in our training. Maybe you still do them and hopefully these tips will help you to be more efficient and satisfied with your triceps pushdowns.
Using too much resistance
Ego training and your elbows are not a good match. This is a common mistake seen a lot with the cable version. Using too much weight, straining the elbows, and using one side too much, or leaning forward, to complete the reps, if you can even finish the lockout.
Aim for eight challenging reps and higher, but use a manageable weight and try to maintain good form and avoid leaning forward, and flaring your elbows.
Doing chest, and shoulder pushdowns
While we alluded to this point in the prior mistake suggestion, it’s a huge problem that’s too common.
The exerciser presses the rope attachment handles together, leans over the weight, flares their elbows outward, and uses all of their pushing muscles like the chest and shoulders to help.
It’s supposed to be a “triceps” pushdown that isolates only the triceps muscles. Otherwise, why bother? Just do a press!
Too much arm flexion during negatives
A lot of gym goers waste energy by bending their arms too much on the eccentric phase (when the arm bends) of the pushdown. There’s no need as it stresses the elbows and takes away from your pushdown strength.
While close to an extension, pushdowns are not quite the same, and you won’t be able to get the same type of stretch as your body is not in an optimal position. So let pushdowns be pushdowns, and use other exercises to stretch your tris more.
Variations and Alternatives of Band Pushdowns
Variety in your training not only keeps things enjoyable, but while you can have two exercises that work the same muscle, one may feel better than the other. It’s good to switch between movements and here are the best variations and alternatives of band pushdowns.
Cable pushdowns
Most gym goers flock to the cable machines to do triceps pushdowns as it’s been the most common variation for this type of exercise. And it’s still going to be superior to bands, as cables do not stretch, keeping the resistance equally challenging from start to finish.
Whereas bands are easier at the start as they’re not fully stretched, but the exercise gets harder the more it stretches.
Steps
Slide the cable pulley to the top or a high notch on the cable machine and attach the V-shaped bar.
Face the pulley and grab the handles with both hands using an overhand grip. You can either use a split stance, hip-width stance, or position your feet close together.
With your core tight, chest up, and while keeping your elbows by your sides, fully extend your arms by flexing your triceps and squeeze for a second.
Slowly bend your elbows until your forearms are slightly above parallel to the floor and repeat for the desired number of reps.
Related: Triceps Pushdown Comparison – Rope vs. Straight Bar vs. V-Bar (Which is Better?)
Machine pushdowns
Nowadays, it’s hard not to be impressed or fall in love with some of the modern exercise machine designs. They’re so ergonomic that you almost don’t want to go back to the other options.
Note: We’re not referring to the seated dip machine, but rather machines that replicate a cable standing pushdown.
Triceps press
Make sure to check out our recent training guide on the triceps press, a type of bodyweight extension similar to pushdowns but better for the long head. You should feel more sore the day after a few intense sets because when done correctly, they should stretch the triceps nicely!
The only downside is that you can only work against your weight, but there are ways to make it less challenging and better for beginner exercisers. The bodyweight kneeling triceps extension is also a great variation that you do on your knees.
Extensions
Pushdowns resemble extensions more than pure presses. Therefore, any extension type triceps exercise is going to be similar, but… movements like lying triceps extensions stretch the triceps better. But the contraction in the triceps may not feel as amazing during extensions compared to pushdowns.
Both should be used to blow up your guns, but both can replace the other if you had to choose one triceps exercise for one workout.
FAQs
What’s the best sets and reps routine for band pushdowns?The short answer… variety. But it ultimately depends on your goals. We recommend using different set, and especially rep ranges as each has its unique benefits.
To maximize your triceps potential, try to alternate the following suggestions on separate workout days, varying the level of resistance.
Hypertrophy: 2-4 sets x 8-20 reps
Strength and hypertrophy: 2-3 sets x 6-12 reps
Hypertrophy and muscle conditioning: 2-3 sets x 20-30 reps
What’s better: Band or cable triceps pushdowns?Each has its advantages and disadvantages, but both are very useful and effective variations.
For example, you need a cable machine to do machine pushdowns. Not good if you train at home.
On the other hand, band resistance is less consistent, and it’s harder to track progress as bands aren’t numbered and they may lose strength over time.
Wrapping Up
Home training with little to no equipment doesn’t have to be boring. Having a resistance band at your disposal gives you access to the capabilities of a cable machine (with a few slight differences, of course), like being able to do triceps band pushdowns.
But you should treat band pushdowns the same you would a cable pushdown, using good form, and full range of motion, and squeezing your tris every rep. If you do this, and focus on progression, you will be happy that you introduced this powerful tool in your arm training weaponry.
A Dozen Lateral Raise Variations for Wider Shoulders
Wide, defined shoulders are the trademark of a quality physique. They’ll make you look great, whether you’re wearing a tank top or a suit. Well-developed shoulders do more than give you an athletic look. They also enhance your posture, improve your athletic performance and reduce your risk of injury.
To develop width in your shoulders, you need to target the lateral head of the deltoid. The most effective way to do that is with the lateral raise, which moves the muscle through its full range of motion. There are many ways to do the exercise, some of which are more effective than others.
In this article, we examine a dozen different variations of the lateral raise. We’ll show you how to do them for optimal benefit and how to include the lateral raise into your shoulder training routine.
Shoulder Anatomy
The shoulder muscle consists of three heads, each with a different point of origin. That allows each of the three heads to have its own function and range of motion.
That is why you need to be doing specific exercises to target each of the three deltoid heads:
Our focus is on the lateral, or side, delts. So, let’s zoom in on the anatomy of that part of the shoulders.
The lateral head originates on the outer edge of the acromion process. This is where the shoulder blade, clavicle, and humerus (upper arm) join. The lateral head muscle fibers then run down the middle of the shoulder to insert into the deltoid tuberosity at the top of the upper arm. So, we could say the lateral delts make up the ‘meaty’ middle part of your shoulders.
The function of the lateral head is to raise the arms sideways. In technical terms, this is known as ‘lateral abduction of the humerus.’ This action contracts or shortens, bringing the muscle insertion to the origin.
The best exercises to develop the lateral head of the deltoid must follow the natural movement, which is to lift the arms up to the side from a position when the arms are alongside the torso to a point where they are perpendicular to the torso.
That leads us directly to the lateral raise.
Optimized Lateral Raise Form
Spend enough time in the gym, and you will see people doing the lateral raise in all sorts of ways. When we focus on the biomechanics of the muscle, though, we can identify some key form points. The first has to do with how high you should raise your arm.
The main goal of an exercise should be to take the muscle fibers from a point where they are fully extended (or lengthened) to the point when they are fully contracted (or shortened). That point of full contraction with the lateral delt is reached when you bring the arms up to a point where the arm is almost perpendicular.
However, you need to ensure that you keep the shoulder blade static and do not lift it. If the shoulder blade is allowed to rise during the movement (as when you shrug your shoulder blades), then the origin of the lateral deltoid moves away from the upper arm. This makes it hard to contract the muscle.
If you are used to bringing your arm up higher than a point where it is perpendicular to the torso, you should stop doing that. The range of motion of the lateral head is complete when the fibers are fully shortened and so fully contracted when you reach a point about 10-20 degrees less than perpendicular to the torso. If you come up any higher than this, you are actually taking the stress off the lateral head and reducing time under tension.
The start position of the lateral raise should see your arm right at your side. Many people begin with the hand in front of the torso. However, this slightly distorts the shoulder joint without any benefit to the lateral deltoid — it is already fully extended with your arm by your side.
Key Points:
Start with your arms by your side
Finish 10-20 degrees short of a perpendicular arm position
Do not shrug the shoulders — keep the shoulder blade static
12 Best Lateral Raise Exercises
The lateral raise is a simple movement that can be done with a wide range of training equipment, from cables to dumbbells and resistance bands. There are also angle variations that work the lateral delt slightly differently. Here are twelve ways to do this exercise to add width to your frame.
1. One-Arm Cable Lateral Raise
The one-arm cable lateral raise is my favorite lateral raise exercise. That’s because the cable resistance evens out the resistance curve. When you do the exercise with dumbbells, there is very little resistance at the start of the exercise and a whole lot of resistance at the top of the movement. With cables, however, there is a more even resistance curve, so you are challenged throughout the entire range of motion.
For maximum lateral deltoid engagement, set the height of the pulley to about the same height as your wrist in the start position. This means the cable will be perpendicular to the forearm in the first phase of the exercise. This angle makes the exercise hardest at the start of the exercise, where the muscle is strongest, and lightest at the end of the movement, where the muscle is weakest. This is known as early phase loading.
Steps:
Set the pulley on a cable machine to the height of your wrist.
Stand side on to the cable machine, about two feet away from the pulley.
Grab the pulley handle with your outside hand and assume a start position with your hand touching your outer thigh. Place your other hand on your hip and have your feet shoulder-width apart.
Pivot from the shoulder joint to bring your arm directly out to the side, stopping about 19 degrees short of a perpendicular position. Do not bend the elbow or lift the shoulder blade.
Lower under control and repeat.
2. Landmine Lateral Raise
The landmine lateral raise allows you to work the lateral delts through their full range of movement with the added benefits of greater core stability and grip strength development.
Steps:
Place an Olympic barbell into a landmine attachment and load a relatively light weight onto the bar.
Stand side-on to the bar with your feet shoulder-width apart and grab the bar with your closest hand.
Assume a starting position with your straightened arm in front of your torso.
Pivot from the shoulder joint to bring the bar up and out to the side to full arm extension.
Lower and repeat.
3. Dumbbell Side Lateral Raise
The dumbbell side lateral raise does an excellent job of moving the side deltoid through its full range of motion, from arms alongside the body position to up to a perpendicular position to the torso. Be sure to have your elbows slightly bent but locked in position throughout the exercise. The only movement should be through the shoulder joint. Don’t use a weight that is too heavy, or you’ll be forced to swing, and make sure you control the dumbbells all the way down to prevent momentum.
Steps:
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length.
In the starting position, the dumbbells should be touching your outer thighs with your elbows slightly bent.
Pivot from the shoulder to bring the arms out to just short of perpendicular to the torso.
Lower under control to the start position.
4. Machine Side Lateral Raise
If you are fortunate enough to train at a gym with a side lateral raise machine, you should definitely use it. This version helps you stay strict and keep your range of motion within the maximum muscle stimulation zone for an optimum time under tension. Keep the weight relatively light and focus on feeling the lateral delts burning.
Steps:
Sit on a side lateral machine facing the weight stack. Position the seat so your shoulder joint aligns with the machine’s pivot point. Place your elbows under the pads.
Keeping your spine neutral and your back up against the back pad, press up through the elbows to bring the pads up to a perpendicular position.
Lower under control and repeat.
5. Dumbbell Lateral Raise Hold
The lateral raise hold adds a three-second hold in the top position of the movement. This increases your time under tension, adding an isometric contraction element that will set your lateral delts on fire.
Steps:
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length.
In the starting position, the dumbbells should be touching your outer thighs with your elbows slightly bent.
Pivot from the elbow to bring the arms out to just short of perpendicular to the torso.
Hold this top position for a three-second count.
Lower under control to the start position.
6. Wall Press Lateral Raise
The wall press lateral raise is a strict version of the exercise that helps eliminate momentum and cheating. Press your non-working hand into the wall to stabilize the body.
Steps:
Stand side onto a wall with your inside hand pressing into it. Hold a dumbbell in the other hand alongside your thigh.
Pivot from the shoulder to bring your arm up and out to the side until it is just short of perpendicular to your torso (no higher).
Lower slowly, resisting the pull of gravity.
Stop at the end of the rep so that you do not allow momentum to carry you into the next rep.
7. Kneeling Lateral Raise
Because it eliminates the lower body from the movement, the kneeling lateral raise is a stricter version of the exercise than the standing lateral raise. If you tend to swing when you do the standing version, give the kneeling option a try.
Steps:
Grab a pair of dumbbells and kneel on the floor with the dumbbells at your sides.
Pivot from the shoulder to bring the arms out to just short of perpendicular to the torso. Maintain an upright position with a neutral spine.
Lower under control to the start position.
8. Y Raise
The Y Raise is a very strict version of the lateral raise that eliminates all potential for momentum. This is a popular shoulder rehab exercise when done with very light weights.
Steps:
Set the weight bench to a 45-degree angle and lie face down on it with a pair of dumbbells in your hands. Hang your arms down over the edge of the bench.
Keeping your arms straight, bring them out on an angle to form a ‘Y’ shape in the top position.
Lower under control and repeat.
9. Band Lateral Raise
The band lateral raise is a good option if you don’t have access to a cable machine or dumbbells. Choose a band that will allow you to do around 15 reps without cheating.
Steps:
Stand with your feet shoulder-width apart and a resistance band under your left midfoot. Hold the band with your right hand at your outer thigh. You want the band to be taut in this starting position.
Lift your right arm out to the side, stopping just short of perpendicular to your torso. Do not bend your elbow.
Lower the weight under control back to the starting position.
10. Lying Side Lateral Raise
The lying side lateral is a strict version of the lateral raise. It also provides early phase loading so that the exercise is easier at the beginning than at the end of the movement. This is the opposite resistance curve to the standing dumbbell lateral raise. That’s because the arm is perpendicular to gravity at the end of the movement.
Steps:
Lie on the floor on your side with your legs stacked and a light dumbbell in your upper hand. Hold the weight at arm’s length against your outer thigh. Place your other hand on the floor for support, or use it to cradle your head.
Pivot from the shoulder to bring your arm up to a position just short of being perpendicular to your torso. Keep the shoulder down, and do not bend the elbow.
Lower under control and repeat.
11. 1.5 Rep Lateral Raise
The 1.5 rep lateral raise ramps up the time under tension with the result that you’ll get a greater burn in the delts than the standard rep version. You may have to lighten the weight slightly to keep it strict. This version can be done with any variation of the lateral raise. The following guide uses the dumbbell version.
Steps:
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length.
In the starting position, the dumbbells should touch your outer thighs with your elbows slightly bent.
Pivot from the shoulder to bring the arms out to just short of perpendicular to the torso.
Lower under control halfway down.
Bring your arms back to the top position.
Lower to the start position.
12. Plate Lateral Raise
Don’t have dumbbells or a cable machine? No problem; you can still do the lateral raise with a pair of weight plates. Just make sure the weight is manageable enough that you can still resist the pull of gravity on the way down.
Steps:
Grab a pair of weight plates and stand with your feet shoulder-width apart. Hold the plates in front of your body at arm’s length with your palms facing you. You should have a slight bend in the elbows.
Keeping your arms locked, pivot from the shoulder joint to bring the plates out and up toward shoulder level.
As the plates come up, twist your wrists outward slightly.
Bring your arms up to just short of perpendicular to your torso.
Lower under control.
Shoulder Dumbbell Workout
Here’s a four-exercise workout that hits all three deltoid heads, allowing you to build both size and strength. In addition to the dumbbell side lateral raise, you’ll be doing:
Seated shoulder press for overall delt mass and power
Lying front deltoid press for the front delts
Rear delt flyes for the posterior delts
Here’s a form guide for these exercises:
Seated Shoulder Press
Grab a pair of dumbbells and sit on a bench with back support.
With your feet firmly planted on the floor, bring the weights up to shoulder level, with your palms facing forward. Your elbows should form a right angle. Keep your back slightly arched and your shoulder blades against the back pad.
Press the dumbbells directly overhead, stopping just short of lockout.
Lower under control and repeat.
Lying Front Deltoid Press
Set the pulleys on a double cable pulley machine at hip height while seated.
Position a bench about three feet in front of the machine.
Grab the handles with an underhand grip and sit on the bench.
From a starting position with your hands by your hips, scoop your arms up and forward to touch in front of your body.
Lower under control and repeat.
Rear Delt Flyes
Sit on the end of a bench with a pair of dumbbells in your hands.
Lean down to rest your chest on your thighs.
Bring the dumbbells together behind your legs, with your arms slightly bent..
Pivot from the shoulder joint to bring your arms out and up to shoulder level. Do not bend at the elbows.
Lower under control and repeat.
The Workout:
Exercise
Sets
Reps
Seated Shoulder Press
4
12,10,8,6
Lying Front Deltoid Press
6
30, 20, 15, 10
Dumbbell Side Lateral Raises
6
30, 20, 15, 10
Rear Delt Flyes
6
30, 20, 15, 10
The first exercise, the seated press, is your overall mass and strength builder. You should do four sets that are pyramided from 12 to 6. Add weight on each succeeding set. You should have a rep left in the tank’ on all but the last set of six, which should be an all-out max effort.
The next three exercises each target one of the three heads of the deltoids. The weight should be moderate, and the reps higher than an exercise that hits the entire muscle group. Ranging your reps from 30 to 10 allows you to work both the fast twitch and slow twitch muscle fibers for complete hypertrophy. You do not want to use a weight that you can do for less than 10 reps because it will probably lead to momentum and compromised form on these isolation-type movements.
You should perform this shoulder dumbbell workout twice weekly, allowing three days between sessions. That will provide enough time for the muscle to recover before the next bombardment!
It might seem that doing 22 sets is going overboard on a relatively small muscle group like the shoulders. We need to remember, however, that the deltoids are unique because of the separate origin points of the three heads. That, in effect, means that you are essentially working three different muscle groups in order to hit all three heads.
Wrap Up
The lateral raise is the only exercise you need to build awesome lateral deltoids. That’s because it moves the muscle head through its full range of motion. The biggest problem that I see with this exercise is people going too heavy. You need to use a weight that will still allow you to resist the pull of gravity on the way down. If you can’t, the weight is too heavy.
The best lateral raise variation is the one-arm cable lateral raise. If you’ve got access to a cable machine, I highly recommend using this as your standard movement. Then experiment with the 11 other versions to find the two or three that work best for you and rotate through them to add variety. Use a rep range between 10 and 30, keep it strict, and you’ll be rewarded with the wider, fuller shoulders that you’re aiming for.
Incline Hex Press Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Nothing says ‘ripped’ better than a striated chest. The problem is that most folks limit their chest workouts to the bench press, dumbbell press, and machine press, and although these exercises are great for building chest size and strength, they aren’t the best to improve your inner pecs.
The dumbbell fly is the most popular free-weight exercise for improving inner chest conditioning. However, it is far from perfect. Most exercisers can only lift half on this exercise of what they can on the dumbbell press. Try to push the envelope on the dumbbell fly, and you’ll feel more tension in your shoulder rotator cuffs and biceps than your pecs.
The dumbbell hex press is the perfect fix to this problem. This exercise requires you to press two dumbbells into each other while holding them over your chest using a neutral (palms facing each other) grip. Since this exercise requires you to squeeze two dumbbells together, it is also known as the “squeeze press.”
The upper chest is a lagging muscle group for most people. Even when lifters succeed in building half-decent upper pecs, their upper inner chest definition is non-existent. The incline hex press fixes this!
The incline hex press promotes a better mind-muscle connection with your pecs as you’ll actively press the dumbbells into each other, leading to a sick muscle pump. The blood carries oxygen and nutrients to the working muscles, boosting hypertrophy.
In this article, we go over everything you need to know about the incline hex press, including its benefits, most common mistakes, muscles worked, and the best variations and alternatives for adding variety to your workouts.
What is an Incline Hex Press?
The incline hex press is a dumbbell press variation that focuses on the upper-inner pecs, which is an underdeveloped muscle group for a majority of lifters. You perform this lift on an incline bench set at a 45-degree angle with the floor.
The hex press got its name from the hexagonal dumbbells that are used to perform this exercise. You could also perform the incline hex press with round plate dumbbells; it can, however, increase your triceps engagement as you’ll constantly have to balance the weights throughout the range of motion.
Since the hexagonal dumbbells have flat sides, they stay in place while you’re squeezing the two dumbbells together. Pressing two round dumbbells into each other can result in the dumbbells slipping.
The incline squeeze press might look finicky, but it will set your inner pecs on fire. Unlike the conventional dumbbell press exercises that limit the pectoral muscle contraction to the top of the movement, the incline hex press keeps your muscles under constant tension throughout the range of motion.
Muscles Worked During Incline Hex Press
The incline hex press works the following muscles:
Chest
The incline hex press primarily works your pectoral muscles. The exercise setup and your hand placement will emphasize your upper-inner chest. You must follow a full range of motion for optimal pec stimulation.
Shoulders
Incline chest press exercises result in anterior deltoid engagement. If you feel greater tension in your front delts than your upper-inner pecs, lower the incline of the bench and slow down your rep tempo.
Triceps
All pressing movements involve the triceps; the incline hex press is no different. Avoid locking out your elbows at the top of the movement to limit your triceps engagement.
Benefits of Incline Hex Press
Adding the incline hex press to your training regimen entails the following benefits:
Build Muscle Mass and Strength
Doing the incline hex press regularly will help develop your upper chest and improve your physique aesthetics. Research has shown that performing 3-4 sets and 8-12 reps of an exercise using an appropriate weight is optimal for inducing hypertrophy. [1]
Keeps the Chest Under Constant Contraction
The incline hex press requires squeezing the dumbbells together throughout the range of motion. Actively pressing the dumbbells together keeps your inner pectoral muscles engaged for the duration of the exercise, resulting in sick muscle pumps. It is also more optimal for inducing muscle tissue growth than exercises where you can only contract your muscles once throughout the ROM.
Boosts Mind-Muscle Connection
Since you are actively squeezing the dumbbells during this exercise, it helps achieve a better mind-muscle connection, delivering better muscle pumps. Furthermore, this enhanced mind-muscle connection will also carry over to other exercises.
Your Elbows are Less Likely to Flare
Many lifters tend to flare their elbows during conventional chest press exercises, such as the barbell bench press and dumbbell bench press. Not only does flaring your elbows remove tension from your chest, but it also overexerts your shoulder rotator cuffs, increasing your odds of injury. Because you’ll be pressing the dumbbells against each other in the incline hex press, your elbows will automatically pull into your sides, allowing better pectoral engagement.
How To Do Incline Hex Press
This is how to perform the incline hex press with the correct form:
Steps:
Set the upper pad of an incline bench at a 45-degree angle with the floor.
Lie supine on the bench with your feet flat on the floor while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
Maintain the natural curvature of your spine, as it will help in better upper pec stimulation.
Hold the dumbbells over your chest and press them into each other.
While pressing the dumbbells into each other, extend your elbows and raise the dumbbells toward the ceiling.
Your arms should be perpendicular to the floor at the top of the movement.
Pause and contract your pecs at the top.
Slowly return to the start position.
Repeat for recommended reps.
Incline Hex Press Tips:
Keep your core braced throughout the exercise. It will improve your balance and stability.
Avoid locking out your elbows at the top, as it will remove the tension from your pecs and put it on your elbows and shoulders.
There should be enough distance between your lower back and the bench for your hand to pass through. This ensures that your chest is raised, resulting in better pectoral engagement.
Keep your chin tucked in throughout the exercise. It will help contract your pecs.
Squeeze the dumbbells as hard as possible throughout the range of motion to get the most out of this exercise and achieve a nasty inner chest pump.
This exercise is as much about pressing the dumbbells into each other as it is about performing the dumbbell press movement.
In This Exercise:
Target Muscle Group: Chest
Secondary Muscle Groups: Shoulders and Triceps
Type: Strength
Mechanics: Compound
Equipment: Dumbbells
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Common Mistakes While Performing Incline Hex Press
Avoid these lapses to reduce your risk of injury and make the most of the incline hex press:
Not Squeezing the Dumbbells
Due to being accustomed to the conventional pressing exercises, many lifters tend to focus more on the pressing movement rather than pressing the dumbbells into each other during the incline hex press, resulting in inadequate inner pec engagement.
Pressing at an Angle
Some exercisers push the weights up and in front of their chest during the concentric (upward) motion of the incline chest press. It is more evident in lifters whose shoulders overpower their chest. Pressing the dumbbells at an angle results in greater anterior delt engagement. You must make sure that the dumbbells move vertically throughout the exercise.
Going Too Heavy Too Soon
Lifting too heavy on the incline hex press will limit your range of motion and your ability to squeeze the dumbbells together. You must focus on nailing your exercise form to get the best bang for your buck in this exercise.
Variations and Alternatives of Incline Hex Press
Add the following incline hex press variations and alternatives to your training regimen to build a barrel chest:
Medicine Ball Incline Hex Press
The medicine ball incline hex press involves holding a medicine ball between the dumbbells. This variation allows you to maintain parallel forearms throughout the range of motion, reducing the strain on your shoulder rotator cuffs.
Steps:
Set the back of an incline bench at a 45-degree angle with the floor.
Sit on the bench while holding a dumbbell in each hand using a neutral grip and a medicine ball on your lap.
Squeeze the ball between the dumbbells, lie on the bench, and bring the ball and dumbbells over your chest.
While maintaining the natural curvature of your spine, press the dumbbells toward the ceiling.
Make sure you press the medicine ball between the dumbbells throughout the range of motion.
Slowly return to the start position.
Rinse and repeat.
Pro Tip: Since this exercise requires holding a medicine ball between the dumbbells, ensure you use a weight you can control comfortably. You don’t want the ball crashing into your face between the reps.
Smith Machine Hex Press
The Smith machine hex press is a great exercise for advanced lifters as it allows you to go super heavy. You will need a V-handle bar for this exercise.
Steps:
Place a flat bench under the Smith machine barbell, so it is perpendicular to the bar.
The bench should be placed on one side of the barbell.
Place your upper back on the bench and your feet on either side under the bar.
Adjust the V-handle under the bar so it is above and in the center of your chest. Grab the handle with a supinated grip.
Ask your training partner to unrack the barbell.
Slowly lower the bar to your chest.
Press the bar to the ceiling.
Repeat for recommended reps.
Pro Tip: You must focus on pushing your hands toward each other while performing this exercise to fire up your inner pecs.
Incline Plate Press
The plate press is an excellent exercise for beginners who can’t balance the dumbbells in the hex press and folks who don’t have access to dumbbells.
Steps:
Lie on your back on an incline bench.
Hold a weight plate over your chest between your palms so it is in the center of your chest.
Your hands should be at the center of the weight plate, and the plate should touch your chest at the bottom.
While pressing your hands into the plate, extend your elbows.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Since you’ll be holding the plate at its center, it will limit your range of motion compared to using dumbbells. You can compensate for it by squeezing your pecs for longer at the top.
Svend Press
The Svend press is a variation of the plate press. It is done standing and involves pressing two weight plates into each other.
Steps:
Stand upright with a shoulder-wide stance.
Hold two 5-10-pound weight plates between your palms.
Press the plates together and hold them in front of your chest.
Extend your arms in front of you so they are parallel to the floor.
Slowly return to the starting position.
Pro Tip: Press your hands actively into the plates throughout the range of motion for optimal inner chest stimulation.
Check out our complete Svend press guide here!
Incline Neutral-Grip Dumbbell Press
Some people experience shoulder rotator cuff discomfort while performing the conventional dumbbell press. The neutral-grip dumbbell press pulls your elbows toward your sides, reducing the strain on the troubled muscles and tendons.
Steps:
Lie on an incline bench while holding a dumbbell in each hand using a neutral grip.
The dumbbells will be at the sides of your chest and over your shoulders at the starting position.
Lift the dumbbells toward the ceiling by extending your elbows. Bring the dumbbells together during the concentric (upward) movement.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Ensure that the dumbbells are moving straight up and down. Lifting the weights at an angle reduces the tension on your upper pecs and puts it on your front delts.
Check out our complete neutral-grip dumbbell press guide here!
Decline Close-Grip Push-Up
This is an incredibly effective exercise for folks who train at their homes and do not have access to weights. The decline close-grip push-ups focus on your upper inner pecs without overtaxing your joints.
Steps:
Place your feet on an elevated surface like a chair or table.
Place your hands next to each other on the floor. Your thumbs should be touching.
Your body, from head to heels, should be in a straight line throughout the exercise.
Slowly lower your chest to the floor by bending your elbows.
Your chest should be touching or a few inches off the floor at the bottom.
Return to the starting position.
Rinse and repeat.
Pro Tip: Perform this exercise on parallettes to increase your range of motion and better stimulate your inner pecs.
Check out our complete close-grip push-up guide here!
Wrapping Up
The incline hex press is an incredibly effective exercise for working your upper-inner pecs. It keeps constant tension on your target muscles throughout the range of motion without overburdening your shoulder rotator cuffs.
The incline hex press can also boost your mind-muscle connection, which will carry over to other exercises. Add this movement or one of its alternatives and variations in each training session to bring up your inner pectoral muscles. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Kneeling Cable Pullover Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Your back is the second biggest muscle group. A developed back can take your physique aesthetics to the next level. Wide latissimus dorsi muscles can accentuate your V-taper and add to the illusion of broad shoulders and a narrow waist.
The back includes muscles like lats, rhomboids, teres major and minor, traps, and erector spinae. Horizontal pulling movements like the lat pulldown and pull-ups help improve your back width, whereas rowing movements like the cable row and barbell and dumbbell bent-over row build your back thickness.
The problem with most back training routines is that they lack isolation exercises. Compound lifts like the barbell row, deadlift, and cable pulldown will help build size and strength. Still, you cannot overlook isolation exercises as they help fix muscle imbalances and improve strength and conditioning. This is where the cable pullover variations shine.
The kneeling cable pullover is a dumbbell pullover variation that primarily targets the lats. Using a cable instead of a dumbbell allows you to maintain constant tension on your lats throughout the range of motion.
During the dumbbell pullover, when the dumbbell is above your head, there is no tension on your lats. This is, however, not the case with the cable pullover. The cable will pull on your lats even when the bar is in front of your chest.
In this article, we cover everything you need to learn about the kneeling cable pullover to step up your lat game. You’ll discover this exercise’s correct form, benefits, target muscle groups, common mistakes, and best variations and alternatives.
What is a Kneeling Cable Pullover?
The kneeling cable pullover is a dumbbell pullover variation that primarily targets your lats. Most latissimus dorsi exercises result in biceps engagement, as your biceps are involved in the pulling motion required in most back exercises.
Since your biceps are a small muscle group, they fatigue before your lats, hampering your performance and leading you to leave gains on the table. The kneeling cable pullover eradicates this problem as the movement is limited to your shoulder joint in this exercise. There is no elbow flexion and extension involved in the kneeling cable pullover, which helps limit your pythons’ role in this exercise.
As the name suggests, the kneeling cable pullover is performed on a cable machine while kneeling. You’ll be facing away from the pulley during the exercise to achieve an optimal range of motion.
The kneeling cable pullover requires a strong core, especially if you plan to lift heavy on this exercise. We’ll also touch upon the half-kneeling cable pullover in this article, which is a preferred variation of this exercise, as its setup allows better balance and stability.
Muscles Worked During Kneeling Cable Pullover
The kneeling cable pullover works the following muscles:
Primary Muscles
The latissimus dorsi is the primary target muscle group of the kneeling cable pullover. Your lats are the primary movers in this exercise and help move your arms through the eccentric and concentric parts of the lift.
Secondary Muscles
The serratus anterior (located on the upper rib cage), triceps, shoulders, and core are the supporting muscle groups in the kneeling cable pullover. If you feel more tension in your secondary muscles than your lats, it is a sign that you’re doing something wrong and must fix your form.
Benefits of Kneeling Cable Pullover
Adding the kneeling cable pullover to your training regimen entails the following advantages:
Build a Bigger Back
The kneeling cable pullover keeps your target muscle under constant tension throughout the range of motion, resulting in better muscle stimulation and hypertrophy. You should stay in the 8-12 rep range if your goal is to build muscle mass [1]. Furthermore, since the kneeling cable pullover is an isolation exercise, it can also improve your back conditioning.
Improves Shoulder Mobility
The kneeling cable pullover involves movement at the shoulder joint. Furthermore, it stretches your lats and triceps, which are crucial in your overhead mobility. Performing kneeling cable pullovers will help achieve greater shoulder stability and control, improving your performance in compound lifts like the bench press, overhead press, and snatch.
Boosts Core Stability
Since you’ll be facing away from the pulley machine, you must keep your core engaged throughout the exercise to maintain a stable torso. You’ll also experience core stimulation during the eccentric and concentric motion of the kneeling cable pullover.
How To Do a Kneeling Cable Pullover
This is how to perform the kneeling cable pullover with the correct form:
Steps:
Set the cable pulley machine at the highest setting and attach a straight bar handle.
Grab the handle with a pronated (overhand) grip.
Kneel down half a step in front of the pulley with your back toward the pole.
Plant your toes on the floor for stability. Your torso should be perpendicular to the floor throughout the range of motion.
Your arms should be extended overhead, your hands should be over your calves at the starting position, and the cable should be taut at the start position.
While maintaining a slight bend in your elbows, pull down the straight bar until it is at your chest level.
Your arms should be parallel to the floor at the bottom.
Pause and contract your lats at the static contraction point.
Slowly return to the starting position.
Repeat for recommended reps.
Kneeling Cable Pullover Tips:
Keep your core and glutes engaged throughout the exercise for optimal balance and stability.
Sit on your heels if you have trouble maintaining a stable core while performing this exercise. However, your goal should be to build a strong core so you can do this exercise while kneeling.
Using a rope attachment in this exercise offers an enhanced range of motion.
Avoid arching your back during the eccentric (upward) motion of the exercise, as it can put unnecessary strain on your lower back.
Similarly, avoid rounding your back during the concentric (lowering) motion, as it can result in chest and ab engagement.
In This Exercise:
Target Muscle Group: Back
Secondary Muscle Groups: Shoulders, Triceps, and Abs
Type: Strength
Mechanics: Isolation
Equipment: Cable Machine
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Common Mistakes While Performing a Kneeling Cable Pullover
Steer clear of the following lapses to make the most of the kneeling cable pullover:
Kneeling Too Far Away From The Pulley
Most people kneel too far away from the pulley. A significant gap between your torso and the pulley increases the risk of the cable rubbing into your head during the concentric (lowering) motion. Staying close to the pulley will ensure the cable misses your head.
Not Following a Full Range of Motion
You must follow a full range of motion to make the most of this exercise. Some lifters lower the bar to their neck level and stop the eccentric motion when their arms form a 90-degree angle with the floor. Limiting your range of motion will restrict your muscle fiber recruitment.
Using Momentum
Many lifters let their egos get the better of them in this exercise. They put more weight on the stack than they can handle and end up swinging their torso back and forth to lift the weight. Using momentum removes tension from your target muscle groups and puts it on your shoulders, triceps, and core. It also increases your risk of injury.
Variations and Alternatives of Kneeling Cable Pullover
Here are a few kneeling cable pullover variations and alternatives to add variety to your training regimen:
Half-Kneeling Cable Pullover
The half-kneeling cable pullover helps maintain better upper body stability as you have a better center of gravity. The steps for this exercise will remain the same as the conventional kneeling cable pullover. While performing this exercise, ensure that the upper and lower leg of the front leg is at a right angle, and the quad of the other leg is perpendicular to the floor.
Resistance Band Kneeling Cable Pullover
Folks that don’t have access to a cable pulley machine can use a resistance band to train their lats without taxing their biceps.
Steps:
Attach one end of the resistance band to an elevated object that is 8-10 feet high, such as a squat rack or a door.
Kneel down on the floor facing away from the door with the other end of the band wrapped around your hands.
Your arms should be extended overhead, and your hands over your calves at the starting position.
Brace your core and glutes, and bring your arms to your chest level.
Pause at the bottom and contract your lats.
Slowly return to the start position.
Pro Tip: Place your hands at varying distances to train your back from different angles. Alternate between holding your hands together, shoulder-wide, and in a snatch grip.
Lying Cable Pullover
The lying cable pullover is the closest you get to the dumbbell pullover while using a cable machine.
Steps:
Set the cable pulley machine at the lowest setting and hook up a rope attachment.
Set up a flat bench at an appropriate distance from the cable pulley so that the weight doesn’t rack at the bottom of the movement.
Place your upper back on the bench and your feet on the floor. You should be at a 90-degree angle to the bench.
Your hips should be as close to the floor as possible. This allows an optimal range of motion.
Hold the rope attachment with a neutral grip (palms facing each other).
Extend your arms so that your hands are over your chest.
Slowly lower your hands toward the pulley while maintaining a slight bend in your elbows.
Pause at the bottom and focus on stretching your lats.
Return to the starting position.
Pro Tip: As you get better at this exercise, you can increase the difficulty by performing it on a decline bench. The decline position helps isolate your lats better, resulting in a better mind-muscle connection.
Incline Cable Pullover
The incline cable pullover can deliver optimal lat engagement because of the lat stretch at the top of the rep.
Steps:
Set the cable pulley at the highest setting and connect a rope attachment.
Set up an incline bench facing away from the pulley. Adjust the bench’s incline to a 45-degree angle with the floor.
Lie on the bench and grab the rope attachment. Ensure that the cable is taut at the bottom of the movement.
While maintaining a slight elbow bend, pull the cable until your hands are in front of your chest.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Keep your back flat against the bench’s back pad. Arching your back and lifting your chest can result in pectoral engagement.
Straight Arm Lat Pulldown
The straight arm lat pulldown is a popular cable exercise to work the lats. It helps work your back without engaging your biceps.
Steps:
Set the cable pulley to the highest setting and affix a straight bar.
Grab the bar with an overhand grip and take a couple of steps back.
Bend your knees slightly, push back your hips, and lower your torso until it is at a 45-degree angle with the floor.
Brace your core and pull down the bar to your thighs while maintaining a slight bend in your elbows.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: You can also perform this exercise while kneeling on the floor. It ensures you don’t use your lower body to generate momentum to pull down the weight.
Dumbbell Pullover
This is the OG pullover exercise. Add this movement to your exercise arsenal to build wider lats.
Steps:
Place your shoulders on a bench and your feet on the floor. You should be at a 90-degree angle to the bench.
Hold a dumbbell over your chest with both hands. Your arms should be extended and perpendicular to the floor.
Keep your hips low to the floor throughout the exercise for optimal lat engagement.
While maintaining a slight bend in your elbows, lower the dumbbell toward the floor behind your head.
Pause at the bottom.
Slowly return to the starting position.
Pro Tip: Use a barbell on this exercise to target your lats from a different angle. Also, avoid going super heavy on this exercise as the weight is directly over your head at the top. You don’t want to hit failure in this position.
Medicine Ball Slams
You probably weren’t expecting medicine ball slams on this list. However, it is a great movement to work your lats and core, as it involves explosive strength and power.
Steps:
Stand upright with a shoulder-wide stance.
Hold a medicine ball in front of your chest with both hands.
Squat down slightly to load the spring.
Lift the medicine ball overhead while extending your knees and raising your heels off the floor. Your body should be in a straight line, from hands to toes, at the top of the movement.
Use your lats, core, and arms to slam the medicine ball between your feet with as much force as possible.
Power the slam by lowering into a partial squat.
Repeat.
Pro Tip: Focus on contracting your lats in the overhead position and throwing the ball to the floor.
Wrapping Up
The kneeling cable pullover is an incredibly effective exercise to target your lats. Using a cable allows you to keep constant tension on your target muscle throughout the range of motion. This exercise will help you annihilate your lats without exhausting your biceps, which is the case with most pulling-based exercises.
We have also listed the kneeling cable pullover variations and alternatives in this article that will help you keep your training sessions interesting. Add 1-2 exercises from this list into your back training regimen for building an aesthetically-appealing back. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Band Seated Row Exercise Guide: Muscles Worked, How-To, Benefits, and Variations
Resistance bands and (back) home workouts go together like peanut butter and chocolate. Especially because of the space and money needed for a good home gym setup. Exercises like band seated rows and similar variations take up no space (a band weighs little and can fit anywhere) and cost no more than a Jackson ($20 bill), yet they are so effective. Additionally, finding good and challenging exercises for the back at home (especially without a pull-up bar, or the ability to do one) requires more work.
The mighty band is the answer and this guide tells you why, and how to utilize band seated rows to get those back gains.
Muscles Worked During Band Seated Rows
Everything from your waist and up gets a piece of stimulation from band seated rows. Learn about the benefits of training each muscle and how they interact to assist during the exercise.
Infraspinatus – Part of the shoulder blade, infraspinatus helps form the shoulder area, while helping to keep it mobile and stable. Rows involve shoulder motion, which recruits infraspinatus.
Latissimus Dorsi – A massive muscle by surface area, latissimus dorsi or lats cover as much of the upper and lower back. It spreads out to the sides behind the arms, and is a major activator during pull movements, especially pull-ups.
Teres Major – The teres major forms a bridge from the scapula (shoulder blades) to the humerus (upper arm bone). This muscle partners with the latissimus dorsi above to perform extension, adduction, and internal rotation of the humerus.
Teres Minor – Found above teres major, minor also connects from scapula to upper arm bone. However, unlike major, the latter is a rotator cuff muscle that contributes to shoulder joint stability and function.
Trapezius Lower Fibers – As the name tells, traps are a trapezoid shaped muscles divided in three sections, upper, middle, and lower fibers. The lower traps do downward movement of the scapula, and help the upper traps move it upward. Rows effectively light the traps on fire!
Trapezius Middle Fibers – Above the lower fibers are the middle trapezius that draw the scapula back during rows, really emphasizing these muscles.
Brachialis – One of the best side effects of back training is the arm muscles come along for the ride. Brachialis is hidden under the outer biceps and come out on a lean physique. But aside from aesthetics, brachialis is a powerful arm flexor, bending the elbow during band seated rows, and all similar movements.
Brachioradialis – Contributing to grip performance, brachioradialis inhabits the upper and lateral forearm where it crosses the elbow, functioning to bend the arm, and supine/pronate the forearm. Pulls and curls will naturally build and strengthen these lower arm muscles.
Deltoid Posterior – If you include rows in your workouts, you can bet the rear delts will benefit too. While there are three heads that make up your shoulder, the posterior head supports rearward arm movements, while the front head lifts the arm forward, and the lateral head lifts the arm out to the side.
Deltoid lateral – Your middle delts also get an intense workout from band rows. This head gives width and roundness to the upper body, and raises the arms out to the sides.
Other muscles involved – Aside from the primary muscles worked, band seated rows also engage the rectus abdominis (six pack muscles) and oblique muscles to keep your torso strong. This creates better force transfer, and muscular efficiency.
How To Do Band Seated Rows
To do band seated rows, you need the right tools, that include a quality resistance band, and a sturdy base like a power rack, thin pole, or even your feet if you can do it safely. And that’s half of it! The actual movement is not difficult, and most people can do it.
Below we’ve listed detailed band seated row steps and a short video demonstration.
Steps
Sit on the floor, a bench, or whatever is most comfortable for you.
Wrap one end of the resistance band around an immovable object like a power rack post, machine, or small pole. Then grab the other end and make sure both sides are even. The band should be at a height between your belly button and lower chest.
Move back to stretch the band, and do a few practice reps. The band should still be stretched when your arms are fully extended forward.
Sit up straight and pull your shoulders back.
Pull your elbows back behind your body, and squeeze your back muscles hard.
Stretch your arms forward and repeat steps 5 and 6 until you’ve completed the desired number of repetitions.
Tips
Having a platform to press your feet against is ideal if using very heavy resistance, to keep your body stable, and give you more pulling power.
You can also wrap looped bands under the bottom of your feet if you don’t have an object or base like a pole or piece of equipment.
Any type of band can work for this exercise.
Make sure the band is always stretched, to challenge and stretch your back muscles during the eccentric or negative phase of each rep.
This Exercise:
Target Muscle Group: Back
Secondary Muscles: Biceps, forearms
Type: Hypertrophy
Mechanics: Isolation
Equipment: Resistance band and solid base (optional)
Difficulty: Beginner
Benefits of Band Seated Rows
There is little to no reason not to incorporate band seated rows in your workouts. Here are the benefits that first come to mind when we think of this super effective exercise.
Resistance bands are versatility GOAT!
When we say the options are endless, it’s no exaggeration. Resistance bands are the GOAT (greatest of all time) of versatility. Not to mention they come in different forms, and levels of resistance.
If you have the right bands to match your strength level, and know what you’re doing, you can build as much muscle as you want. Of course, they do have some drawbacks as well, which we mentioned below. But overall, for the money and advantages, it’s hard to beat training bands for certain exercises.
Check out these resistance bands that we reviewed.
No excuse not to train your back
Without a pull-up bar or weights, one might say you’re screwed if training at home. While you should always find a way to train your back, and there are options, a five dollar band can be a gamechanger.
Not training your back and just doing push-ups, ad no rear training, is a recipe for muscle imbalance both functionally and aesthetically.
Comfort of movement
Unlike bulky weights or a bar that doesn’t move past your belly, using bands is arguably more comfortable. Consequently, you can focus on getting an amazing contraction.
Extremely user-friendly
99 percent of the population can do band seated rows. There’s not much to it, yet the benefits are worth it! In fact, similar variations are used for rehab purposes, because it’s so user-friendly.
Cheap and effective back workout
A resistance band can cost as low as a few bucks. There’s no reason not to have a few in your closet!
On the same side of the token, you get a fantastic upper body workout using bands and all of the possible variations. It’s much more practical for people who may not have the funds or time for gym training.
Drawbacks of Band Seated Rows
The pros outweigh the cons for sure. But we cannot ignore the few drawbacks of banded training.
Harder to gauge progress
One significant negative of resistance band exercises is that many people don’t take them seriously. Bands are not just a warm up or stretching device. They offer several levels of resistance, and can help to change your physique if you use them like other training tools.
When training with bands, you should make note of how far you are from the anchor point (where you attach the bands), and use a heavier strength band as you progress.
Try this Full-Body Resistance Band Workout For Home Exercisers
Bands are not as consistent…
Unlike free weights and machines, bands resistance is lighter at the start of a rep, and harder as it stretches out. Of course, you should pre-stretch the bands before starting the exercise, but more experienced exercisers know how to do it best.
Band training still requires technique to do right!
Another downside to band training is they can wear out, which may reduce their strength. Overall, though, for the person looking to improve their fitness, this shouldn’t be an issue.
Common Mistakes When Performing Band Seated Rows
Don’t make these mistakes and you’ll be good to go with band seated rows!
Sitting too close to the base
When using resistance bands, they should always be stretched, whether a little or a lot. You don’t want to sit too close to the base (where the other end of the band is wrapped around) so that when you reach forward, the band becomes un-stretched.
Using too much resistance
Ego training is nothing new. In fact, we’ve all done it and still do. Then there are the less experienced who don’t know any better.
That’s why it’s more important to focus on range of motion first, and then training heavy later. You’ll train the muscles correctly, get the most benefit, and also prevent pulling or injuring a muscles.
Mediocre range of motion
You should be training your back muscles through their entire range of motion. Otherwise, you won’t get a good stretch in your lats and surrounding muscles, shorting the potential of both phases of a rep that contribute to strength and hypertrophy gains!
Variations and Alternatives of Band Seated Rows
Band rows are typically for home or mobile training purposes. These variations and alternatives are superior at the gym, or if you can afford more hefty training equipment.
Standing band row
For a more athletic and functional variation, simply do the banded row while standing. You should also mix in training on your feet as it helps to develop and maintain our human ability to perform natural feats.
Steps
Secure the band around an object, and grip both ends evenly while standing on your feet.
With your arms outstretched in front of you, take a step or two back to stretch the band, and bend at the hips and knees. You can use a staggered stance with one foot forward and the other behind. Or, you can stand with your feet roughly shoulder width apart.
Push your chest up and keep your shoulders back, then pull your hands past your ribs and contract your back muscles.
Extend your arms forward until you feel a little stretch in your back muscles, and then repeat.
Below is a video example of standing rows, plus there are a few kneeling variations that remove leg involvement, focusing on just the upper body.
Standing bent over row
The best and most convenient banded row is the standing version that requires nothing but you and a band.
Steps
Grab the bands in both hands, and stand evenly on the center of the band with your feet shoulder width apart, then make sure both sides are the same length. Move your feet closer or further apart as needed. Just make sure there’s always tension in the band.
Bend your knees and hips then lean your torso forward at a roughly 45-degree angle to the floor.
Retract your shoulder blades, and straighten your back.
Tense your core, and drive your elbows back behind you, keeping them slightly flared out.
Squeeze your back muscles, stretch your arms back to the starting position, then repeat.
Cable seated row
The obvious closest variation or alternative to band seated rows is the cable version. Most people don’t own a cable machine, but a gym membership will give you access to one.
Overall, there are more advantages to using cables than bands. These include more handle options, a numbered weight stack, and equal resistance from start to finish of each rep. Additionally, cable training is more natural than using machines that lock you in a single movement path.
Machine seated row
Another must have in your back training rotation, the major advantage of machine rows include being locked in. That makes it very user friendly, eliminating the need to balance, stabilize, or think too much. Just sit, adjust the seat, assume proper training posture, and start rowing. The machine takes care of everything else.
Note: There are different machine variations, so you may need to read the machine label or ask for assistance.
Inverted suspension row
Almost as versatile as resistance bands, TRX trainers and similar alternative suspension trainers make it possible to do rows at home using your body’s resistance.
Ideally, you can set up your trainer in an area that allows you enough space to move freely, and consequently perform more advanced exercises. However, you can do an easier version if all you have is a door to hook your straps to.
Steps
Setup your suspension trainer so that it’s roughly about waist-height. Sit on the floor below the straps. Then grab the handles, allow your arms to fully extend, and place your feet flat on the floor. Lift your hips so that your body forms a straight line from your knees to your head.
Tense your core tight, bend your arms and pull your body up to the handles. Keep your elbows close to your sides and your wrists straight.
Extend your arms and repeat.
Pro tip: Build more strength and size by elevating your feet up onto a bench, or wear a weighted vest to add more resistance.
Related: Best TRX Back Exercises For a Thick Rock-Solid Back
Free weight rows
In its various forms, using dumbbells and barbells to perform row variations will get you the back you deserve. They’re more raw in nature, require total body activation, and recruit a ton of core. Additionally, you can buy a cheap barbell set for home training.
Check out our back training workouts that include a lot of free weight row variations.
FAQs
Are band seated rows as good as cable seated rows? Overall, cable rows have some major advantages over banded rows. However, for home training purposes, resistance bands are a viable tool that gets the job done when used ad progressed correctly.
What’s the best sets and reps for band seated rows? There’s no perfect one size fits all recommendation because we all have different goals. However, the majority of people will benefit from the following sets and rep ranges.
Note: We do recommend having a strategy in place to mix up the rep ranges, ad benefit from each one.
Strength: 3-4 sets x 5-7 reps
Hypertrophy and a little strength: 2-4 sets x 8-12 reps
Muscle endurance: 2-3 sets x 15+ reps
What type of band should I use for band seated rows? Almost any type of resistance band will work. Choose one based on your preference and budget.
Wrapping Up
By now you should be convinced of how awesome band seated rows are for building a sexier posterior! If you’ve ever trained at home, or prefer to make gains at home, it’s going to be a key tool in your back training arsenal. But the seated band row is just one band variation, and you should try the others that we also included in this guide.
Make sure to read through this article to understand the benefits and drawbacks of band seated rows, and always use a variety of exercises and techniques to reap the full benefits of training.