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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.
How Long Until Pre-Workout Kicks In: A Guide to Maximizing The Supplement
The difference between a good workout and a great one often comes down to being able to generate an extra 5-10% energy, strength, and focus. It allows you to get that extra rep, keep pushing when every muscle fiber in your body begs you to quit, and dial in your mind-muscle connection. A good pre-workout delivers this edge.
A pre-workout will only be effective if you know the right time to take it. That’s why you need to know how long it takes for pre-workouts to kick in. This article answers that question. We’ll also look at how long a pre-workout lasts, identify the ideal ingredients, and pinpoint when you should take your pre-workout for the best results.
How Long Before a Pre-Workout Kicks In?
How long it takes for a pre-workout to take effect depends entirely on the ingredients. Stimulants, such as caffeine, will take between 30 and 60 minutes to take full effect, depending on your body’s tolerance.
Many other pre-workout ingredients, including taurine, beta-alanine, and creatine, will take approximately 30 minutes to take effect. Their peak time, or the point when their effects are at their strongest, is about an hour after taking it. That is when they will be at their highest concentration in your bloodstream.
So, if you mix your pre-workout in the gym locker room and drink it as you make your way onto the gym floor, you should rethink your timing. You’re not going to feel the full effects of your supplement for about an hour. You’ll have no effect at all for the first 30 minutes. Most people’s workouts are pretty much done after an hour, so you’re only going to get the full effects as you leave the gym.
The best time to take a pre-workout is about 30 minutes before the workout begins.
How Long Does a Pre-Workout Last Once Mixed?
Unfortunately, there is no definite answer to this question. It depends on several factors, which we’ll examine in detail. As a general guideline, however, your pre-workout should last between 1.5-2 hours.
Factors Affecting Pre-Workout Potency
Factors that affect your pre-workout duration:
Supplement Type
The quality of the supplement is the single most significant factor influencing how long a pre-workout will last in your body. Pre-workouts contain several ingredients, each of which has different effective durations in the body. Not only that, but the quality of the ingredient may differ between products. A cheap creatine product may last only half as long as a purer, higher-quality product.
Many pre-workouts contain beta-alanine, which offsets fatigue and allows you to recover between sets quickly. A good quality beta-alanine supplement will have an effective time of about 90 minutes. [1]
Supplement ingredients such as l-citrulline, l-arginine, and nitrate act as vasodilators by boosting the body’s natural production of nitric oxide. These allow for greater blood flow and a better pump. They will last for several hours in the body. [2]
Most pre-workouts contain a combination of ingredients with an average effectiveness time of between one and two hours. [3]
Wrecked Pre-workout Container
Supplement Dosage
Your pre-workout dosage affects its effective duration in your body. If you double the stated dosage of a product, it will last longer, though not necessarily double the period.
However, the recommended dosage stated on the product label usually allows it to work for between 90 and 120 minutes. You do not want your workout to last longer than two hours, so there’s no reason to take more than the recommended dosage. [4]
Your Physique
A supplement’s effect on your body will depend on your physique. A bodybuilder who weighs 260 pounds and has sub ten percent body fat will need a greater dosage of a pre-workout than a 110-pound marathon runner.
If you are over 200 pounds, you will probably want to move toward the higher range of the recommended dosage to get the supplement to work for an average of 90 minutes in your system.
Nutrition
Big eaters will need a higher dosage of a pre-workout to be effective. The reason is that your digestive enzymes will be busy digesting your food and will not be as effective in breaking down your pre-workout ingredients in the required time to give you the full workout benefits.
People who are under-eating will have an enhanced pre-workout effect. However, this is not a healthy habit. You should eat a quality 50/50 carb/protein mix meal about two hours before your workout.
Lifestyle
Pre-workouts provide an immediate energy burst for your workout. They should not be used as a lifestyle booster to help get you through your day after late-night partying.
If you’re looking for something to negate the ill effects of a partying lifestyle so you can hit the gym, your pre-workout will not do that for you. That’s because your poor lifestyle habits will have already mucked up your system to the extent that the benefits of your pre-workout ingredients will be overshadowed by lack of sleep and the processing of alcohol and whatever else you may have ingested. [5]
While we’re on the subject, you should not take alcohol anywhere near your workout. It will wreak havoc on the key hormones required for workout efficiency, namely testosterone, human growth hormone, and insulin.
The drowsy effect of alcohol on the brain will interfere with the ability to react to signals that come from certain pre-workout ingredients. [6]
Water Intake
Your level of hydration will affect the timing of your pre-workout. The pre-workout ingredients will move more effectively through your digestive system if you are well-hydrated. It is, therefore, important to drink plenty of water around the time of your workout. Additionally, sip water throughout the training session.
When Should I Take My Pre-Workout?
Take your pre-workout 30 minutes before your training session. This will provide the ingredients enough time to be absorbed into your system so that they are ready to fire from your first rep.
Most people find that taking a pre-workout sup before they leave home for the gym provides them with enough time to benefit fully when they begin their workout.
You should have a pre-workout meal about two hours before heading to the gym. This should be a 50/50 mix of protein and complex carbs, such as chicken and sweet potato.
So, How Do I Know If the Pre-Workout is Working?
There’s a lot of marketing hype around what pre-workouts can do for you. Generally, the reality is a far cry from what the ads claim. You can expect a noticeable, but not a dramatic, increase in your training motivation, energy, and recovery time, and if the product contains nitric oxide enhancers, a muscle pump during the workout.
Some pre-workout ingredients produce physical side effects that tell you they are working. Beta-alanine, for example, may produce a tingling sensation on your scalp, tongue, or fingertips. Caffeine will increase perspiration.
You should monitor the effect of your pre-workout in a diary and compare it to sessions where you are going pre-workout-free. If you don’t notice any difference, switch to another product.
The 11 Best Pre-Workout Ingredients
Your pre-workout is only as good as its ingredients and dosage. Here’s an overview of the 11 best ingredients to look out for on the label.
1. Caffeine
Caffeine is the world’s most popular stimulant. Billions of people rely on it for the mental and physical ‘pick-me-up’ to power them through their day. So, it’s hardly surprising that caffeine is a base ingredient in quality pre-workouts.
Coffee Bean
Caffeine is an odorless, slightly bitter-tasting neurotoxic alkaloid found naturally in several plants. Plants produce neurotoxins to protect themselves from insects and other predators. Caffeine dissolves easily in water and has crystals that look like tiny needles. It is a potent central nervous system stimulant that releases dopamine to boost motivation, alertness, and energy. [7]
Caffeine has been shown to have the following workout-boosting effects:
Improved mental focus
Enhanced fat loss
Greater muscular endurance
Strength increase
Recommended Dosage: 150-250 mg
Related: Caffeine Calculator – Are Your Consuming Too Much?
2. Theanine
Green tea contains the amino acid theanine. It is principally responsible for green tea’s capacity to calm the nerves and revitalize the body. However, theanine has yet another strong effect. It can lessen the immediate negative effects of caffeine on the body without reducing its energy-boosting benefits. Theanine has also been shown to improve cognition and mood. [8]
Recommended Dosage: 200 mg
3. B-Vitamins
The eight water-soluble vitamins that make up the B vitamins are thiamine, riboflavin, niacin, pyridoxine, folic acid, pantothenic acid, biotin, and vitamin B12. Together, the eight vitamins offer various health advantages, such as accelerating metabolism, preserving high energy levels, and improving fat digestion. [9]
Recommended Dosage:
B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg DFE
B12: 2.4 mcg
4. Citicoline
Citicoline is a nootropic that enhances brain function. Nootropics boost cognitive function, enabling you to concentrate better and be more conscious of the relationship between your mind and muscles when exercising.
Citicoline produces this result by raising the body’s acetylcholine levels. The brain’s neurotransmitter acetylcholine is essential for improving memory, recall, and consciousness. Additionally, citicoline enhances blood flow to the brain, enhancing cognitive function. [10]
Citicoline is added to pre-workouts to improve focus so you can concentrate more on your workout and enhance the mind-muscle connection. Acetylcholine is a neurotransmitter than transports messages between brain cells. When you take citicoline, the body’s acetylcholine levels increase. Citicoline has also been shown to improve blood flow to the brain.
Recommended Dosage: 250-500 mg
5. Citrulline Malate
The non-essential amino acid citrulline bonds with the organic salt molecule malate to form citrulline malate. The amino acid glutamine is used to make citrulline in the intestines. It is crucial to eliminate ammonia, a byproduct of exercise that can hamper energy production and cause weariness and poor performance.
Malate is a naturally occurring substance found in fruits like apples. It plays a part in the Krebs cycle, a chemical event sequence that converts carbs, lipids, and proteins into energy. Malate may also recycle lactate to provide energy. This is essential to keep the muscles from being drained and speed up recovery. Combining malate and citrulline improves training results. [11]
Citrulline is a non-essential amino acid. It is combined with an organic salt called malate to create citrulline malate. When you take citrulline malate, it converts to the nitric oxide precursor arginine. Nitric oxide enlarges the blood vessels, allowing more oxygen and nutrients to get to the working muscles.
Recommended Dosage: 6-8 grams
6. Taurine
Taurine is a non-essential amino acid that contains sulfur. It is one of the amino acids in the body in the highest concentrations. Fish, cattle, poultry, and lamb all contain naturally-occurring taurine. It is also a well-liked component of energy beverages like Red Bull.
Due to its capacity to remove calcium from the body, taurine increases the activity of your central nervous system. Additionally, it counteracts the effects of free radicals, a normal side effect of exercise. Taurine supplements will provide additional energy, counteracting weariness and resulting in greater muscle contractions with each rep. [12]
Taurine is an amino acid that is added to supplements for its nootropic effects. It is able to remove calcium from the body, increasing central nervous system activity. It also fights against the free radical damage caused by oxidative stress and increases energy levels.
Recommended Dosage: 1-2 grams
7. Beta-alanine
The human body naturally manufactures the amino acid beta-alanine. Because it is essential for synthesizing carnosine, which is contained in muscle fiber, it is a crucial amino for anabolism. Research and practical experience in the gym have demonstrated that beta-alanine improves muscle contraction while counteracting exercise-induced tiredness. [13]
Recommended Dosage: 2-5 grams
8. Tyrosine
Tyrosine is a non-essential amino acid, meaning the body can make it. High-protein foods like soy, turkey, chicken, fish, peanuts, almonds, and dairy products are good sources of tyrosine. It is a vital precursor of the neurotransmitter dopamine and is utilized in creating protein.
Together, dopamine and serotonin have an effect. Fatigue results when they are out of balance. Tyrosine supplementation aids in keeping the body’s dopamine and serotonin levels balanced. As a result, tiredness is decreased, and performance is improved. [14]
Recommended Dosage: 500-2,000 mg
9. BCAAs
Leucine, isoleucine, and valine make up branch-chain amino acids (BCAAs). Leucine, in particular, is a crucial activator of both protein synthesis and protein degradation. BCAAs can be utilized as fuel for physical activity. Additionally, they will stop the catabolic effects of exercise. After exercise, they boost protein synthesis to facilitate the muscle-rebuilding process. [15]
Recommended Dosage: 6-10 grams
10. Creatine
Creatine Powder
In your muscle cells, creatine and phosphorus combine to form phosphocreatine (PC). When you engage in high-intensity sports like weightlifting or sprinting, this compound, which is rich in energy, nourishes your muscles.
Your body uses phosphocreatine to resynthesize ATP during intense exercise. Performance starts to suffer once these stockpiles are depleted. Your muscles may function at higher rates for longer, thanks to creatine supplementation, which boosts phosphocreatine reserves. An immediate increase in strength will result from this.[17]
Recommended Dosage: 3-5 grams
11. L-Arginine
The amino acid arginine is conditionally essential. Although our bodies can produce arginine, under some circumstances (trauma, illness, stress), the body cannot make enough; hence dietary sources become crucial.
During exercise, arginine can be converted into glucose for energy. Nitric oxide and creatine synthesis both depend on it. Additionally, it has been demonstrated that arginine increases growth hormone production, a potent stimulator of muscle growth. [16]
Recommended Dosage: 3-6 grams
Summary
Pre-workouts are not a magic potion. Good ones will work to increase your training energy, focus, and endurance by between 10 and 20 percent. This effect should last between one and two hours.
Take your pre-workout just before you head to the gym. Then, while training, sip from your water bottle to remain hydrated. Most importantly, monitor the effectiveness of your pre-workout. If it’s not working, change it up and try another product.
References
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
Sureda A, Pons A. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Med Sport Sci. 2012;59:18-28. doi: 10.1159/000341937. Epub 2012 Oct 15. PMID: 23075551.
Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez HL. Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. Int J Med Sci. 2014 Jan 2;11(2):116-26. doi: 10.7150/ijms.7073. PMID: 24465156; PMCID: PMC3894395.
Mangine GT, Hoffman JR, Gonzalez AM, Townsend JR, Wells AJ, Jajtner AR, Beyer KS, Boone CH, Miramonti AA, Wang R, LaMonica MB, Fukuda DH, Ratamess NA, Stout JR. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015 Aug;3(8):e12472. doi: 10.14814/phy2.12472. PMID: 26272733; PMCID: PMC4562558.
Leasure JL, Neighbors C, Henderson CE, Young CM. Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why it is Important. Front Psychiatry. 2015 Nov 2;6:156. doi: 10.3389/fpsyt.2015.00156. PMID: 26578988; PMCID: PMC4629692.
Jung AP, Bishop PA, Al-Nawwas A, Dale RB. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Journal of Athletic Training. 2005 Jun;40(2):71-75. PMID: 15970952; PMCID: PMC1150229.
Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
Juszkiewicz A, Glapa A, Basta P, Petriczko E, Żołnowski K, Machaliński B, Trzeciak J, Łuczkowska K, Skarpańska-Stejnborn A. The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. J Int Soc Sports Nutr. 2019 Feb 15;16(1):7. doi: 10.1186/s12970-019-0274-y. PMID: 30770758; PMCID: PMC6377763.
Lindschinger M, Tatzber F, Schimetta W, Schmid I, Lindschinger B, Cvirn G, Stanger O, Lamont E, Wonisch W. A Randomized Pilot Trial to Evaluate the Bioavailability of Natural versus Synthetic Vitamin B Complexes in Healthy Humans and Their Effects on Homocysteine, Oxidative Stress, and Antioxidant Levels. Oxid Med Cell Longev. 2019 Dec 12;2019:6082613. doi: 10.1155/2019/6082613. PMID: 31915511; PMCID: PMC6930747.
Gareri P, Castagna A, Cotroneo AM, Putignano S, De Sarro G, Bruni AC. The role of citicoline in cognitive impairment: pharmacological characteristics, possible advantages, and doubts for an old drug with new perspectives. Clin Interv Aging. 2015 Sep 3;10:1421-9. doi: 10.2147/CIA.S87886. Erratum in: Clin Interv Aging. 2015;10:1625. PMID: 26366063; PMCID: PMC4562749.
Gough LA, Sparks SA, McNaughton LR, Higgins MF, Newbury JW, Trexler E, Faghy MA, Bridge CA. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol. 2021 Dec;121(12):3283-3295. doi: 10.1007/s00421-021-04774-6. Epub 2021 Aug 21. PMID: 34417881; PMCID: PMC8571142.
Jong CJ, Sandal P, Schaffer SW. The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant. Molecules. 2021 Aug 13;26(16):4913. doi: 10.3390/molecules26164913. PMID: 34443494; PMCID: PMC8400259.
Dolan E, Swinton PA, Painelli VS, Stephens Hemingway B, Mazzolani B, Infante Smaira F, Saunders B, Artioli GG, Gualano B. A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Adv Nutr. 2019 May 1;10(3):452-463. doi: 10.1093/advances/nmy115. PMID: 30980076; PMCID: PMC6520041.
Ipson BR, Fisher AL. Roles of the tyrosine isomers meta-tyrosine and ortho-tyrosine in oxidative stress. Ageing Res Rev. 2016 May;27:93-107. doi: 10.1016/j.arr.2016.03.005. Epub 2016 Mar 31. PMID: 27039887; PMCID: PMC4841466.
Mann G, Mora S, Madu G, Adegoke OAJ. Branched-chain Amino Acids: Catabolism in Skeletal Muscle and Implications for Muscle and Whole-body Metabolism. Front Physiol. 2021 Jul 20;12:702826. doi: 10.3389/fphys.2021.702826. PMID: 34354601; PMCID: PMC8329528.
Brunner JS, Vulliard L, Hofmann M, Kieler M, Lercher A, Vogel A, Russier M, Brüggenthies JB, Kerndl M, Saferding V, Niederreiter B, Junza A, Frauenstein A, Scholtysek C, Mikami Y, Klavins K, Krönke G, Bergthaler A, O’Shea JJ, Weichhart T, Meissner F, Smolen JS, Cheng P, Yanes O, Menche J, Murray PJ, Sharif O, Blüml S, Schabbauer G. Environmental arginine controls multinuclear giant cell metabolism and formation. Nat Commun. 2020 Jan 22;11(1):431. doi: 10.1038/s41467-020-14285-1. PMID: 31969567; PMCID: PMC6976629.
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
Machine Lateral Raise Exercise Guide: How To, Benefits, Muscles Worked, and Variations
What do Superman, Batman, the Incredible Hulk, Thor, and most other macho superheroes have in common? All of them have round, big, and full shoulders. You’ll never see a superhero that oozes masculinity with sloping shoulders. We’d go as far as to say that most of these heroes have a machine lateral raise in their training equipment…
Cable Upright Row: Technique, Benefits, and Variations
Build monster shoulders with the cable upright row.
Beefy shoulders and traps are a trademark of a solid V-taper. While most people want to build round and ripped shoulders, only a few lifters ever achieve the goal.
Bodybuilding is a game of illusions, and broad and thick shoulders can make your waist look smaller and tighter. However, building boulder shoulders is easier said than done.
Shoulders can be a tricky muscle group to train. Most deltoid exercises focus on one of the three shoulder heads and mainly work on improving muscle definition. However, the cable upright row is one of the few compound shoulder exercises that activate muscle groups across your shoulders and upper back and help build muscle mass and definition.
The cable upright row is a variation of the barbell upright row that utilizes the cable pulley machine to ensure constant tension on the target muscles throughout the exercise.
There are two main types of pulling exercises — horizontal and vertical. While both types of movements usually deal with building a thick and wide back, the cable upright row is a vertical pulling exercise that trains your shoulders.
The cable upright row is one of the few vertical pulling exercises where you pull the weight from in front of your thighs towards your shoulders. Generally, the back-focused vertical pulling exercises involve pulling an overhead bar towards your chest.
Notably, the cable upright row can be potentially dangerous for the shoulders, especially for people dealing with injuries. You need to perform the exercise with a perfect form to avoid injury and ensure you are not leaving gains on the table.
Muscles Worked
The cable upright row is a functional (multi-joint) movement and targets the following muscle groups:
1. Trapezius
Traps are the primary target muscle group of this exercise. They aid in pulling the barbell upwards towards your shoulders by employing a shrugging motion. Following a full range of motion while performing the lift will help achieve optimal trap recruitment and activation.
2. Deltoids
You will be engaging all three deltoid heads (anterior, medial, and posterior) while performing the cable upright row. If you do not feel tension in your delts and traps while doing the exercise, check your form or try using lighter weight.
3. Biceps
Your biceps are engaged in the first half of the movement. Additionally, you might be able to pause and contract your biceps at the top if you are using a relatively light weight. Biceps brachii and brachialis are the upper arm muscles recruited in the exercise.
4. Upper Back
While performing the cable upright row, you will be maintaining a rigid upright stance throughout the exercise. The movement involves pulling the weight up and back to keep it close to the body. Hence, the upper back contracts and is engaged in the lift.
5. Forearms
Grip strength is one of the most overlooked aspects of the cable upright row. If you do not have strong forearms, you’ll not be able to lift heavy. Furthermore, a weak grip will automatically force you into focusing all your attention on holding onto the bar and not letting it slip, deviating you from establishing a mind-muscle connection with the primary muscle group.
While secondary muscle groups like biceps and forearms might kick-in in the first half of the lift, your shoulders are solely responsible for the second half (from your waistline to your shoulders).
6. Core
You’ll be engaging your core while performing the cable upright row as it will help maintain an upright torso throughout the exercise. People with weaker cores usually swing back and forth to lift the weight towards their shoulders.
Benefits of Cable Upright Row
The cable upright row is an incredibly effective exercise to build your shoulder size and strength. Here are a few benefits of the compound lift:
1. Reduces Odds of an Injury
The cable upright row is a variation of the conventional barbell upright row. Using a cable while performing the lift removes some moving parts from the equation and puts less strain on your shoulders, elbows, and bicep tendons.
The cable upright row is a great exercise for people dealing with injuries and can be used for muscle rehab.
2. Builds Core Strength
You’ll feel your core engage the moment you assume the starting position. Your midriff will help you maintain posture throughout the exercise.
Pulling the weight upwards towards your shoulders while maintaining a still and upright torso requires stability in your abs, glutes, and lower back.
3. Unique Movement Pattern Builds Upper Body Strength
The upright row is one of the few exercises that require you to pull weight while keeping it close to your body. The unfamiliar movement pattern helps build strength and improves your muscle coordination.
Making the upright row a part of your exercise arsenal will make you stronger in other compound exercises like snatch, clean and press, clean and jerk, and power clean.
Related: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
4. Improves Shoulder Strength and Functionality
The upright row puts your shoulder joints through a full range of motion, strengthening them for functional activities. Performing the exercise regularly reduces the risk of shoulder injuries. [1]
Cable Upright Row Technique
Here is how to perform the cable upright row:
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Attach a straight bar to a cable pulley set at the lowest setting possible.
Grab the handle with a shoulder-width pronated grip (palms facing inwards). Keep your shoulders tight and pinched back.
Assume the starting position by standing upright with a shoulder-width stance and holding the bar in front of your thighs.
Squeeze your core, glutes, and quads to maintain rigid legs for the duration of the set.
Maintain a neutral head and neck position throughout the exercise.
While leading with your elbows, pull the bar towards the ceiling while keeping it close to your body.
Pause and contract at the top of the movement.
Slowly return to the starting position.
To maintain constant tension on your muscles, make sure the weight does not rack at the bottom.
Repeat for recommended reps.
Tips
Make the most of the cable upright row with the following tips:
While performing the exercise, most lifters make the mistake of raising their elbows and hands higher than their shoulder level. Doing so takes off the tension from your shoulders and puts it on your arms. Additionally, it can cause impingement, which is a condition that reduces your shoulders’ range of motion.
The upright row can put unnecessary strain on your wrists if you hold the bar with an incorrect grip. Shoulder-width grip is recommended for wrist and shoulder safety. Furthermore, a wide grip also increases the activation of deltoid and trapezius muscles.
Make sure you are not using momentum by swinging back and forth while performing the lift. Doing so can strain your lower back and take the tension away from your shoulders.
Lifting heavier than you can handle can lead to injuries. The shoulder joint involves a very complex mechanism. Shoulder injuries can severely impact your exercise goals while also being slow to heal.
If the straight bar version of the upright row is harsh on your wrists or shoulders, you could experiment with a rope or V-handle bar attachment.
Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Variations
Here are a few variations of the cable upright row that you can add to your exercise arsenal:
1. Dumbbell Upright Row
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In this upright row variation, you will be using a pair of dumbbells instead of the cable pulley machine. Dumbbell upright rows require greater stabilizer and core recruitment as you need to balance both dumbbells as you pull them towards your shoulders.
2. Barbell Upright Row
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The barbell upright row is arguably the most popular upright row variation. Grab a bar with a shoulder-width overhand grip and lift it while driving through your elbows.
3. Kettlebell Upright Row
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The kettlebell upright row should be performed with a lighter weight as a close grip on this exercise can lead to shoulder impingement. Grab a kettlebell with both hands, and pull it towards your shoulders while keeping your arms close to your body.
Tip: If you are a beginner, you should opt for an upright row variation that allows you to maintain a wide grip.
4. Snatch-Grip Upright Row
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The snatch-grip upright row is performed using a barbell. You will be grabbing the bar with a snatch grip (extremely wide). At the start of the exercise, your arms should be extended straight, and the bar should rest in your hip crease.
This is one of the riskiest upright row variations and should be done with utmost care. Make sure you are not using a jerking motion to lift the barbell towards your chin, as it can lead to a lower back and shoulder injury.
The exercise will help improve your snatch technique and isolate and strengthen the traps.
5. Single-Arm Upright Row
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The single-arm upright row can either be performed with a dumbbell or kettlebell. Since it is a unilateral exercise, it can help fix muscle imbalances and improve conditioning and strength.
6. Resistance Band Upright Row
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If you are a beginner, you cannot go wrong with the resistance band upright row. It is a low-risk upright row alternative that will prime you for the free-weight exercises.
Stand on a resistance band and hold the handles with an overhand grip. Your arms should be resting against your thighs at the starting position. Keep your hands shoulder-width apart throughout the exercise to reduce the chances of shoulder impingement.
Alternatives
People dealing with shoulder injuries can have a tough time performing the cable upright row. If you are one such individual, you can get similar benefits by adding the following alternatives to your training regimen:
1. Inverted Row
The inverted row is one of the most underrated bodyweight exercises. It works your core, hams, glutes, upper body, including traps, posterior delts, biceps, forearms, lats, and rhomboids.
How to perform inverted row:
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Stand in front of a squat rack or Smith machine.
Set the bar at waist height.
Get under the bar and lie on the floor so that the bar is directly above your chest.
Reach up for the bar and grab it with a shoulder-wide overhand grip.
At the starting position, your arms should be fully extended, and your body should be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Pull yourself towards the bar, leading with your chest.
Pause at the top and contract your lats and shoulder blades.
Slowly return to the starting position.
Repeat for reps.
2. Barbell Bent-Over Row
The traditional barbell row trains many of the same muscles but from different angles and to varying degrees. While an upright vertical row puts most of the tension on your shoulders, a bent-over vertical row focuses on your lats.
How to perform barbell bent-over row:
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Get into the starting position by holding a barbell with a shoulder-wide overhand grip and hinging forward until your torso is roughly parallel with the floor.
While driving with your elbows, pull the barbell towards your abdomen.
The bar should be a few inches away from your belly button at the top. Pause and contract your lats and shoulder blades at this position.
Slowly return to the starting position.
Repeat for recommended reps.
3. Snatch Pull
The snatch pull is arguably the hardest exercise on the list. The exercise involves using power from the lower body to row the barbell upward.
How to perform snatch pull:
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Stand with your feet hip-width apart.
Grab the barbell with a snatch grip.
Once the start position is set tight, push through your legs to lift the bar off the floor.
When the bar reaches your hip level, make strong hip contact and rapidly extend your hips and legs.
Pull your elbows up and back as your ankles, knees, and hips drive you to full extension.
Aim to lift the barbell to your chest but not any higher.
Slowly return to the starting position.
Repeat for reps.
Wrapping Up
The cable upright row is one of those exercises that look super easy but will smoke you by the time you are done with it. To make the most of the exercise, prioritize form over lifting heavy.
Using different variations of the exercise will ensure you do not hit a plateau and have something to look forward to in every workout. Best of luck!
References
Trivisonno A, Laffan M, Giuliani H, et al. The influence of age on the recovery from worksite resistance exercise in career firefighters. Exp Gerontol. 2021;152:111467. doi:10.1016/j.exger.2021.111467
A Definitive Guide To Improving Your Squat
How To Improve Your Squats
If we were asked to name an exercise that is the illest-performed in the gym – it would have to be the squats. It’s no secret that squats are one of the most beneficial and important exercises when it comes to building muscle mass and improving functional strength.
While many people take the right step of incorporating the compound exercise in their training program, only a few take out the time to learn the correct way of performing the squats.
Start Right
The squats start before you get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.
The high bar is generally used by bodybuilders and/or average height individuals. Whereas, the low-bar position is used by powerlifters or taller people. Both can take time getting used to. We recommend picking the one you’re comfortable with and sticking with it.
Mind Your Step
Most people make the mistake of unracking the barbell in a lunging position. Both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.
Once the bar is unracked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. Don’t lift off the bar and take 5-10 steps to get in position.
Many people don’t know the correct foot placement while squatting. They either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1’o clock.
Squats Not Good Mornings
We’re sure you know someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement. If you can’t help but lean forward while squatting, you should consider dropping down the weights.
Another trick is to keep your chest out and look at the ceiling. Forcing your upper body to remain straight throughout the lift can take some getting used to. Warming up and stretching before squatting can also help improve your form.
Breathe Right
Breathing is one of the most overlooked aspects of working out. If you’re not already using controlled breathing in your workouts, you’re leaving gains on the table. Also, using controlled breathing while squatting isn’t as simple as breathing in while going down and breathing out while coming up.
To make the most of the exercise, you should take a deep breath at the top of the movement and hold your breath as you squat down. Exhale sharply as you return to the starting position.
Use Accessories
Using accessories like the gym belt and knee wraps can take your squatting game to the next level. A weight lifting belt combined with the new breathing technique you just learned can help you generate an incredible amount of thoracic pressure.
The knee wraps keep your joints tight and can help with generating a little push on the concentric motion. Wrist wraps, barbell pad, and weightlifting shoes are some other great accessories you should consider investing in.
How much can you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Cable Tricep Extension Guide – Benefits, Muscles Worked, and Variations
The cable tricep extension is an important exercise for any arm day!
Cable tricep extension, also known as the straight bar tricep pushdown, is one of the most common and effective tricep exercises. It is also one of the first exercises people learn to perform when they join a gym, but still, most people leave gains on the table while performing the lift.
With this article, we are going to dive deep and help you make the most of the exercise.
Cable Tricep Extension – Introduction
Chest striations and visible abs are cool, but nothing says badass like a pair of sleeve-ripping horseshoe triceps. It is no secret that biceps are one of the most-loved muscle groups. However, triceps do not get as much love as their siblings.
The reason behind the step-motherly treatment with the triceps? The bicep flex is a much easier pose to strike compared to the side chest that puts your triceps on display in their full glory.
Not focusing on the triceps is one of the most common rookie mistakes, especially if you are into bodybuilding.
Bodybuilding is a game of illusions. The bodybuilders you see on the Olympia stage are not as big as they appear on camera. Okay, Big Ramy is actually a giant, but we hope you get the point we are trying to make here.
Bodybuilders with small joints and waists, full muscle bellies, and perfect muscle symmetry look larger than life. Muscle proportionality plays a vital role in this sorcery.
Coming back to the triceps, if you lay an equal emphasis on your triceps as you do on your pythons, your arms will look bigger and more defined. And yes, you would turn heads with your front double bicep pose.
Side note: You seriously need to get over your bicep obsession.
Check Out: Best on the Planet – Triceps That Need Horseshoes of Their Own
Benefits of Cable Tricep Extension Exercise
Adding the cable tricep extension to your exercise arsenal has the following benefits:
1. Convenient and Effective in Building Muscle Mass
If you are anything like most lifters, you probably start most of your tricep workouts with the cable tricep extension. This exercise is a great way to pump your horseshoes and flush them with lactic acid at the beginning of your workout.
Besides, would you ever perform an exercise if it did not help you put on muscle mass? Oh wait, we completely forgot about the CrossFitters for a second, our bad.
2. Improves Conditioning
Compound exercises like barbell row and deadlift involve multiple muscle groups and are great for building strength and muscle mass but do little to improve your muscle conditioning.
However, since the cable tricep extension is an isolation (single-joint) lift, it helps you focus on a single muscle group at a time. While performing the cable pushdown, your goal should be to pump your triceps with blood and lactic acid and take your muscles beyond the point of exhaustion.
Doing a higher number of reps with controlled rep tempos can help you improve the conditioning of your triceps.
3. Improves Your Performance on Pressing Movements
Your triceps are responsible for elbow extension and elbow/shoulder/wrist stability in the extended position. These are key factors for a strong lockout in Olympic lifts like bench press, overhead press, snatch, clean and press, etc.
Not only this, but stronger triceps can also help you perform bodyweight exercises like push-ups and dips.
4. Offers Numerous Variations
The cable tricep extension or tricep press-down is a versatile exercise and offers the option of adding variety to your workouts by using one of the many variations it offers.
Must Read: Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Muscles Worked While Performing the Cable Tricep Extension
When you extend your arm, the long, lateral, and medial heads of the tricep move together. It is also the reason why it is called tricep brachii. The literal translation for the same is “three-headed muscles of the arm.”
However, while performing the cable tricep extension (straight bar tricep pushdown), you are only working the medial and lateral heads of your tricep.
How To Perform Cable Tricep Extension
Follow these steps to perform the cable tricep extension correctly:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a pronated (palms facing the floor) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Push down the handle until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Related: Chest Dips Vs. Triceps Dips: What’s The Real Difference?
Common Mistakes While Performing Cable Tricep Extension
Most people leave gains on the table while performing this exercise due to their incorrect form. The cable tricep extension might look like a walk in the part, but it can drain you out if done correctly. Here are the most common mistakes people commit while doing the lift:
1. Locking Out Elbows
While performing the cable tricep extension, you need to maintain constant tension on your triceps, and you can only do that if you do not lock out your elbows at the top or bottom of the movement.
Some lifters use the excuse (see what we did there?) that they lock out their elbows to get a proper tricep contraction. While in reality, they just lock out to give their triceps a few extra seconds of rest.
2. Position of Your Elbows
If you did not realize it yet, elbows are where the magic happens in the tricep press-downs. Make sure you are not flaring out your elbows while performing the exercise.
Keeping your elbows pinned to your sides will help you direct all the tension towards the medial and lateral tricep heads. However, letting your elbows flare takes off the tension from the target muscles and puts it on the long tricep head.
3. Leaning Forward Too Much
The position of your torso plays a vital role in cable tricep extensions. How much you lean while performing the exercise can determine the effectiveness of your set.
While some lifters stand upright while performing the exercise, the others maintain a 45-degree angle with the floor. Both these techniques are sub-optimal.
While performing the cable tricep press-down, your upper body should be at a 60-degree angle with the floor. This position gives you enough leverage to lift heavy without engaging secondary muscle groups.
4. Rounding Your Back
Rounding your back while performing the lift gives you an edge. It puts you in a position to lift heavier. At any point during the exercise, if you feel that you have rounded shoulders and you are leaning over the bar, it is a sign that you are ego lifting.
Lifting with a rounded back takes off the tension from your triceps and puts it on your shoulders. Your shoulder blades should be retracted throughout the exercise.
Related: Top 12 Triceps Building Exercises
Variations
The pulley machine gives you the freedom to use a variety of extensions for this exercise. Some variations of the cable tricep extension include:
1. Rope Pushdown
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Rope pushdown is probably the most famous variation of the tricep pushdown. The rope extension allows a higher degree of tricep recruitment as you can spread the rope handles apart at the bottom of the movement.
Steps:
Attach a double rope handle to a cable pulley machine set at the highest notch.
Face the pulley and stand at arm’s length from the machine.
Pin your elbows to your sides and grab the ropes with a neutral grip.
Push down the rope explosively and spread the handles apart at the bottom.
Pause and contract at this position for a couple of seconds.
Slowly return to the starting position.
Repeat for reps.
2. Overhead Tricep Extension
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Overhead tricep exercises like the overhead cable tricep extension primarily target the long tricep head. You could perform this exercise with a straight bar, rope, or V-bar attachment. For the sake of this example, we are going to use a V-bar.
Steps:
Attach a V-bar attachment and set the pulley around hip level.
Stand at an arm’s length from the pulley.
Grab the V-bar with an overhand grip.
In one swift motion, turn your body away from the cable station and place your arms behind your head so that your elbows are bent, and your triceps are stretched.
Keep your elbows close to your head throughout the exercise.
Lift the weight by extending your elbows.
Pause and contract your triceps at the top of the movement.
Return to the starting position with a slow and controlled motion. In the pulley exercises, the eccentric movement is as important as the concentric. Focus on contracting your triceps as you return to the starting position.
Repeat for recommended repetitions.
Must Read: THE NATURAL WAY TO FIX YOUR PROBLEM AREA: TRICEPS
3. Skull Crusher
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Skull crushers aka head smackers are one of the most brutal tricep exercises. Your triceps will be begging for mercy by the time you are done with this exercise.
Tip: If you are a beginner, you should not perform this exercise without a spotter.
Steps:
Sit on a flat bench with an EZ bar placed on your thighs.
As you lie down on the bench, thrust the bar to your chest.
Press the bar so that your arms are extended straight over your chest and are perpendicular to the floor.
While keeping your elbows fixed at this position, slowly lower the bar towards your forehead by bending at your elbows.
At the bottom of the movement, the bar should be a few inches off your forehead.
You could also increase your range of motion by lowering the bar behind your head.
Pause and push the bar explosively to the starting position.
Pause and contract your triceps at the top for a couple of seconds.
Repeat for recommended res.
4. Reverse-Grip Tricep Pushdown
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The reverse grip tricep push-down is an incredibly effective cable tricep extension alternative. Although this is a push-down exercise, it primarily focuses on the medial and long tricep heads.
Steps:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a supinated (palms facing upwards) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Pause and contract your triceps at the bottom.
Slowly return to the starting position with a slow and controlled motion while focusing on your triceps.
The movement should look like a strict bicep curl but in reverse.
Repeat for recommended reps.
Many lifters make the mistake of lifting too heavy in this exercise. Contracting at the bottom is the key to optimal tricep recruitment in this exercise.
Make sure you have a solid grip throughout the exercise. Keep your wrists and forearms in a straight line and locked. Do not curl your wrists while performing the movement.
5. Dumbbell Tricep Kickback
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Dumbbell tricep kickbacks are a great exercise to isolate your medial and lateral tricep heads. Most people leave gains on the table while performing this lift by lifting heavier than they should.
Steps:
Hold a dumbbell in each hand with your palms facing in toward each other.
While keeping your knees bent slightly, engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Pin your elbows to your sides.
Keep your head in line with your spine and tuck your chin in slightly. Imagine holding an egg under your chin.
Push the dumbbell back explosively by straightening your elbows.
Pause and contract your triceps at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Next Read: The Best Cable Exercises For Your Triceps
Wrapping It Up
Cable tricep extensions can open the doors to ultimate horseshoe gains. Now that you have all the tools you need to turn your twigs into venomous pythons, you need to ensure you are not half-assing your way through your workouts.
Focus on establishing a mind-muscle connection, perform the exercises with perfect form, channel the power of visualization, and soon enough, it will look like a horse kicked you in the back of your arm. Good luck!
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Landmine Row Guide: Benefits, How To, and Variations
The landmine row is a classic exercise to build a strong back.
The landmine row is an incredibly effective exercise to work your upper body. It is a compound exercise that can help you build strength and add muscle mass to your back.
Your back is the second largest muscle group (after legs). To train it optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment.
Since you only need a barbell for the landmine rows, you could do it even in a bare-bone gym. The anchored barbell also allows you to get maximum contraction and muscle fiber recruitment in your back while performing the exercise.
What is a landmine?
If the information above has you sold on the benefits of landmine rows but has left you wondering if you would be walking blindfolded across a landmine-ridden field, do not fret. We have got you covered.
To set up a landmine row, you could:
Place a weight plate at one end of the barbell to anchor it to the floor.
Anchor the barbell in the corner of a wall or squat rack in your gym.
Use a piece of specialized equipment like a landmine tube.
Ask your training partner to step onto the other end of the barbell while you complete your set.
Must Read: How The Landmine Press Boosts Strength Training
Muscles Worked
Since the landmine row is a compound (multi-joint) life, it engages multiple muscles, including:
Rhomboids
Teres Major & Teres Minor
Erector Spinae
Posterior Deltoid
Trapezius
Infraspinatus
Latissimus Dorsi
Brachialis
Brachioradialis
Biceps Brachii
Lower Pectoralis Major
Benefits
1. Allows a Bigger and Controlled Range of Motion
Since the barbell is anchored at one end while performing the landmine row, the other end moves at an angle. The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.
Since the bar follows a natural arc, you will feel more in control while performing the lift and might experience greater muscle fiber recruitment and better muscle pumps as you’ll be able to hold for longer at contraction points.
But why is that, you ask?
Because…
2. Changes in “Strength Curve“
The strength curve of an exercise refers to how “heavy” an exercise is at different points. While using a regular barbell, you will experience the same amount of force whether you are holding it one foot or five feet off the ground. The landmine, however, varies at different points.
When you first lift a landmine off the ground (do not try this in a war-infested zone), it is a horizontal movement, and so you are fighting against gravity – making the movement harder in the process.
However, as you go further up, the weight moves in an arc, increasing the slope. Meaning – Even though there is the same amount of weight on the bar, the higher the bar is, the “lighter” it will feel.
Related: How The Horizontal Row Enhances Solid Back Development
3. Great For Beginners
Since the landmine row has a pre-defined pattern of movement, it makes it easy for beginners to perform the exercise with the correct form. And because the bar moves in an arc, it increases your shoulder stabilizer muscle recruitment which can be very hard to achieve for a noob in exercises like the barbell or dumbbell row.
Check Out: 5 Tips For A Weight Room Beginner
4. Improves Muscle Balance and Stability
The landmine row can be easily adapted into a unilateral exercise which can help improve your muscle imbalances, core stability, and overall body balance.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Reduces Chances of Injury
The landmine row is a great alternative for people with pre-existing back issues as it allows a greater degree of freedom to work around your injuries.
This exercise also places less pressure on your shoulders and spine as compared to the barbell or T-bar row.
Must Read: 4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Technique
This is how to perform the landmine row correctly:
Secure one end of a barbell in a corner or a landmine attachment.
Load appropriate weight on the free end.
Face away from the anchor point and stand near the shoulder of the other end.
Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
Bend down and grab the barbell with both hands.
Hinge at your lower back and push your hips back as you lower your upper torso until it is at a 30-40 degree angle with the floor.
Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
Take a deep breath and brace your core.
Pull the barbell towards your chest while leading with your elbows.
Focus on pulling back your shoulder blades as you elevate the bar.
Pause and contract your lats at the top of the movement.
While exhaling, return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Pro Tip: You could also use a V-handle bar attachment in this exercise as it can help you get a better grip on the bar.
Common Mistakes
Here are some of the most common mistakes that lifters commit while performing the landmine row:
1. Bending Too Low
Many gym-goers overdo the movement by bending over way too much. Bending over too low has a couple of drawbacks:
You cannot lift heavy as your center of gravity is off. This is a major setback as optimal back training requires both volume and intensity.
Makes your lower back vulnerable to an injury.
On the other hand, some lifters do not bend over at all. You need to be at a 30-40 degree angle with the floor to train your target muscles effectively.
Related: 7 Common (But Lethal) Fitness Mistakes You Need To Avoid
2. Flairing Out Your Elbows
Bodybuilding requires optimal muscle fiber recruitment and annihilation that you can only achieve through a solid mind-muscle connection.
If you flair out your elbows while performing the landmine row, you will not be able to contract your shoulder blades and lats at the top of the movement. Keep your elbows as close to your body as possible to make the most of the exercise.
3. Incorrect Back Posture
You need to ensure that you maintain a neutral spine throughout the exercise. Most lifters either make the mistake of arching their back or worse – hunching over.
The most common reason for a bad form is excessive use of weight. If you cannot maintain a neutral spine or cannot bend over to the 30-40 degree mark, you should drop the weight (and your ego) and try again.
4. Not Trying New Things
Apart from trying advanced training techniques like dead stops, intraset stretching, and varied TuTs, the anchored barbell allows you to try many variations to train your back from different angles. This point is also a perfect segue into…
Variations
Trying different variations and alternatives of the landmine row is a great way to ensure you never hit a plateau. Here are some variations that you need to try in your next back workout:
1. Parallel One-Arm Landmine Row
Since unilateral exercises allow you to focus on one side at a time, they are a great alternative if you are dealing with muscle or strength imbalances.
Steps:
Anchor a barbell in a corner.
Stand on the right side of the barbell so that your left foot is a few inches away from the bar.
Assume a shoulder-width stance.
Hinge at your hips and bend over while maintaining a neutral spine until your torso is at a 30-40 degree angle with the floor.
Grab the shoulder of the barbell with your left hand and place your right elbow on your right knee to help stabilize your lower back and pelvis.
Take a deep breath and pull the bar towards your chest.
Pause and contract at the top of the movement.
Return to the starting position slowly while breathing out.
Repeat for recommended reps before switching sides.
2. Meadows Row
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This variation was made famous by the late, John Meadows. Although the Meadows row primarily targets your back, it also challenges one’s grip and indirectly targets the bicep.
Steps:
Position a barbell in a landmine attachment or the corner of a wall.
Stand at one end of the barbell so that your body is perpendicular to the bar.
Assume a split stance with the inside leg back and the outside leg forward.
Bend forward until your chest is just above parallel to the floor.
Grab the bar with a pronated grip.
Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
Pause and contract your lat at the top of the movement.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: In the Parallel One-Arm landmine row and Meadows row, you could also use a bench to add variety to the exercise. Using a bench reduces your core engagement and allows you to focus on contracting your lats and shoulder blades during the movement.
3. Inverted Row
Inverted rows are one of those exercises that look super easy but will have you running on fumes by the time you are done with them – or they are done with you.
Steps:
Stand in front of a squat rack or Smith machine.
Set the bar at the desired setting. If you are a beginner, consider setting it at your waist height as it will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and grab it with a pronated shoulder-width grip.
At the start of the movement, your body will be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Contract your core and glutes and pull yourself up, leading with your chest.
Your body should remain in a straight line throughout the movement.
Pause and contract for a second at the top of the movement and ensure that your shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
Repeat for recommended reps.
4. Seal Row
Seal row is an isolation exercise that will take your back gains to the next level.
Steps:
Elevate a flat bench by placing an aerobic step under each side.
The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Inhale and pull the bar towards your abdomen.
Pull the bar until it touches the underside of the bench.
Pause and contract your shoulder blades and lats at the top of the movement.
With control, lower the bar back to the starting position.
Repeat for recommended reps.
Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
5. Pendlay Row
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Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids.
Steps:
Stand upright in front of a barbell with a shoulder-width stance.
Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell.
Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin).
Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest. Keep your elbows as close to your body as possible.
Pause and contract your lats at the top of the movement.
While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
Pause for a second at the starting position.
Repeat for recommended repetitions.
Next Read: Annihilate Your Workout with These Landmine Exercises
Conclusion
The landmine row is an effective back builder and should be a part of every lifter’s exercise arsenal. Switching up your time under tension and rep tempos while performing the exercises mentioned above will give you enough variations that will keep you busy for a long time.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Cable Pull Through – Benefits, Muscles Worked, and Alternatives
There are many benefits and alternatives to cable pull-throughs!
Cable pull-through is one of the most underutilized exercises for posterior chain development. Not only does it help with your glute and ham development, but it also improves muscular endurance, hip flexion, and extension mechanics, helps with muscle imbalances, corrective routines, and can be a great warm-up exercise.
The cable pull-through (aka glute pull-through) is a compound exercise that primarily works your hamstrings, gluteus maximus, and lower-back muscles.
Cable-pull through is a hip-hinge functional movement and should be an indispensable part of your training routine. These movements help you perform essential activities such as picking things up off the ground. They also assist in keeping your hips mobile and strengthen muscles that can prevent lower back pain.
The exercise can be highly beneficial for a fitness rookie for balance in the frontal plane and posterior chain (hamstring, glute, calves) muscle recruitment.
Related: The Most Effective Compound Exercises For All Levels of Experience
Cable Pull Through Exercise Details
Target muscle: Hamstrings, Gluteus Maximus
Synergists: Erector Spinae, Hamstrings, Adductor Magnus, Soleus
Mechanics: Compound
Force: Pull
Benefits of Cable Pull Through
1. Reinforces the Hip Hinge
If you are a beginner, cable pull-through is a great exercise to learn and reinforce proper hip flexion and hinging patterning necessary for advanced lifts like the deadlift.
The added tension in the eccentric phase due to the use of a cable can provide neurological and motor patterning feedback to help increase a lifter’s understanding of what hamstring flexion and extension should feel like.
Check Out: How These Hinge Exercises Can Boost Hip Strength
2. Glute and Hamstring Hypertrophy
Since cable pull-through requires the use of a cable pulley, it increases time under tension, eccentric muscle damage, and overall muscular activation of your glutes and hamstrings.
3. Cable Pulley is a God-send
The cable pull-through can be a deadlift substitute. You might find the perfect resistance on a pulley machine faster than on a barbell while performing the deadlift since a pulley offers a wide range of resistance options.
On top of that, cable pull-through give you a better way to monitor your progress and isolate your working muscles.
4. Muscle Annihilation
While performing the cable pull-through, your target muscles are under constant tension. It aids with establishing a mind-muscle connection and muscular hypertrophy.
The degree of muscle fiber recruitment while performing the cable pulley pull-through can be altered by switching up the time under tension.
Related: The Importance of Mind-Muscle Connection To See Huge Gains
5. A Great Posterior Chain Exercise
Cable pull-through is one of the most reliable posterior chain exercises.
While exercises like the leg curl isolate your hams, cable pull-through helps train your butt, hamstrings, and lower back effectively and at the same time.
6. Cable Pull-Through is Lower Back-Friendly
While performing the exercise, the rope handles stay close to your center of gravity, which means you are less likely to round your back and end up putting unnecessary stress on your lower back.
Must Read: 4 Exercises to Alleviate Lower Back Pain
Muscles Worked While Performing Cable Pull Through
Cable pull-through works the posterior chain muscles, especially around your hips. These muscles are responsible for generating most of your lifting, running, and jumping power.
The cable pull-through target muscles consist of:
1. Gluteus Maximus
The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. The gluteus maximus is the large muscle driving the powerful hip extension of cable pull through.
2. Hamstrings
Along with your glutes, your hamstrings play a vital role in hip extension and flexion. There are three muscles in the hamstring group; biceps femoris, semimembranosus, and semitendinosus. The hams are involved in explosive lower body movements such as sprinting and jumping.
3. Erector Spinae
The erector spinae run up both sides of your back and are responsible for extending your spine. It is formed of 3 muscles (spinalis, longissimus, and Iliocostalis muscles), and its fibers run more or less vertically throughout the lumbar, thoracic, and cervical regions. These muscles are also important for maintaining posture.
4. Core
The cable pull-through works the muscles of your midsection, including rectus abdominis, obliques, and transverse abdominis. These muscles stabilize your spine and prevent your lower back from rounding.
Next Read: Build a Rock-Solid Core With These Exercises
5. Iliopsoas
The iliopsoas is the primary hip flexor. It consists of major and minor psoas muscles and the iliacus muscle that forms the iliopsoas musculotendinous unit (IPMU). The muscles can function in isolation to stabilize the pelvis and lumbar spine during hip movement and support flexion of the trunk.
How To Perform A Cable Pull Through With Perfect Form
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Most people leave gains on the table by performing the exercise with an incorrect technique. Here is how to perform the cable pull-through:
1. Secure a cable attachment to the pulley and adjust it to the lowest height setting on the cable machine.
2. Face away from the cable machine and reach between your legs to grab the rope handles with a neutral grip (palms facing each other).
3. Take a step forward to engage the weight. Make sure you are far enough from the pulley so that the weight remains off the stack at the bottom of the movement while performing the exercise.
4. Stand with an upright torso, feet slightly wider than hip-width apart, and a slight bend in your knees.
5. Your shoulders should be directly over your feet with a neutral head and neck position.
6. Keep your chin tucked throughout the movement, as if you are trying to hold an egg under your chin.
7. Pre-tension your shoulders and hips, and engage your core.
8. Keep your arms straight and elbows locked out throughout the lift.
9. Without letting your toes lift off the floor, hinge at your hips until you feel a stretch in the back of your legs while maintaining a neutral spine. At the bottom of the movement, your lower arms should be between your thighs and hands behind your knees. At this point, your upper body should be at a 45-degree angle with the floor.
10. While maintaining a neutral spine, return to the starting position by driving your heels into the floor. As you rise, squeeze your glutes and thrust your hips forward.
11. Pause and contract your glutes and hams at the top of the movement.
12. Repeat for the recommended repetitions.
Cable Pull Through Tips
Avoid using your back and focus on pulling with your glutes and hamstrings.
Do not hyperextend your lower back upon standing. Your body should be in a straight line at the top of the movement.
Start with light to moderate weight and increase as you become more proficient with the exercise.
Who Should Perform the Cable Pull Through
The cable pull-through can be especially beneficial for:
1. Strenght and Power Athletes
The hip-hinge exercise can help in improving glute activation, muscle hypertrophy, and maintaining proper hip flexion and hamstring flexibility if performed with a full range of motion. All these benefits can add to a strength or power athlete’s performance matrix.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
2. Functional Fitness and Bodybuilding
The cable pull-through can help add glute training volume for increased muscle hypertrophy, endurance and improve muscle activation. The glutes are involved in almost every functional fitness movement and exercise (running, squatting, pulling, jumping, etc.), making this movement pattern a great one to reinforce and strengthen with the cable pull through.
Must Read: Top Exercises To Increase Hip Mobility To Improve Performance
3. General Fitness
The isolated range of motion of the exercise helps fitness rookies understand the proper position and muscle activation for advanced exercises like deadlifts and good mornings.
Ideal Sets, Reps, and Programming for Cable Pull Through
You are not making the most of the cable pull-through if you limit yourself to three sets of 10 reps while performing the lift. You should program the exercise depending on your goals. Here is a quick rundown on the sets and reps you should be performing based on different goals:
I) General Fitness
If your main objective is to build muscular strength, you should perform lower reps for more sets.
4-6 sets of 5-8 repetitions, resting 1-2 minutes between sets
II) Muscle Hypertrophy
Most bodybuilding enthusiasts would fair the best by targeting muscle hypertrophy while performing the cable pull-through. The set and rep range mentioned below will perform the best for glute development.
4-6 sets of 8-12 reps, resting 60-90 seconds between sets
Pro tip: Using tempos and isometric holds can increase time under tension (TuT) and muscle fiber recruitment.
Related: Struggling to Build Muscle? Here’s Why Your Muscle Fiber Type is Important
III) Muscle Endurance
Some lifters (especially athletes) might want to train for muscular endurance. In such cases, higher rep ranges and shorter rest periods between sets is the way to go.
2-3 sets of 15+ repetitions (at least 45-60 seconds under tension), resting 30-60 seconds between sets
Cable Pull Through Alternatives
Although cable pull-through is an incredibly effective exercise to improve your posterior chain muscles, you can always use a little variety in your workouts. Here are five alternatives and variations you can use to ensure you never hit a plateau:
1. Hyperextension
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Also known as the 45-degree back extensions, most people know this lift as a lower back exercise. Hyperextension is a complete posterior chain exercise. Contrary to popular opinion, the goal while performing this exercise should be to minimize lower back movement and maximize movement at the hip. In other words, the goal is a hip extension, and that’s probably what the exercise should be called.
Steps:
Adjust the pad so that it is right below your pelvic bone.
Turn your feet out 45-degrees as it winds the hips up into external rotation which makes your glutes work harder.
Cross your arms over your chest and lower your torso towards the floor until you feel a strain in your hamstrings.
Round your upper back and maintain this form throughout the exercise.
Raise your upper body explosively until you are almost parallel to the floor.
Slowly return to the starting position and repeat for reps.
2. Reverse Deficit Lunge
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Most people consider lunges to be a quadriceps exercise. But if you lunge backward, you will feel a higher degree of glute and hamstring muscle fiber recruitment. Want to take your glute and hams activation a step further? Use a 6″ box to perform the deficit variation.
Steps:
Stand on a 6″ platform with a shoulder-width stance while holding a dumbbell in each hand.
Take a giant step back.
Keep your front shin and torso upright, bend your legs, and lower your rear knee down to within an inch of the floor.
Using the ball of your back foot, push off your back leg and bring your feet back together on the platform.
Perform the recommended reps with the same leading leg before switching sides.
3. Kettlebell Swing
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The kettlebell swing is probably the closest cable pull-through alternative there is. The kettlebell swing is a more explosive exercise as compared to the cable pull-through and focuses on increasing muscle power. On the other hand, there is a constant tension on your posterior chain muscles while performing the cable pull-through which is not the case with the kettlebell swing.
Steps:
Stand upright with a shoulder-width stance.
Hold a kettlebell in front of your body with both hands, arms straight.
With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.
Use that momentum to stand and swing the kettlebell out in front of your body until it is parallel to the floor.
Thrust your hips forward, and engage your glutes and core as you stand up straight.
When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.
Allow the kettlebell to swing back down through your legs.
Repeat for recommended reps.
4. Romanian Deadlift
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Romanian deadlifts are one of the purest hip-hinge movements and should be a part of every lifter’s exercise arsenal. This variation of the standard deadlift focuses primarily on your hamstrings, building flexibility, strength, and power.
Steps:
Stand with an upright torso with your feet placed under your shoulders.
Use an overhand grip to hold the bar at hip level.
Draw your shoulders back and keep your spine straight.
Push your hips back as you slowly lower the bar toward your feet.
Press your hips forward to come into a standing position with the barbell in front of your thighs.
5. Barbell Hip Thrust
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Oh, so you do not have a cable pulley machine at your gym? No problem!
The barbell hip thrust will get you a glute and ham pump, unlike anything you have ever experienced before.
Steps:
Place a loaded barbell parallel to a flat bench.
Sit on the floor with your back up against the bench. Roll the barbell over your hips until the barbell rests in the crease of your hips.
With your upper back against the bench, lift your hips slights off the floor.
Squeeze your glutes and push your feet into the ground as you begin the upward hip thrust.
Continue contracting your glutes as you push your hips toward the ceiling to achieve full hip extension.
Pause and squeeze the life out of your hams and glutes at the top of the movement.
Slowly return to the starting position and repeat for reps.
Conclusion
Whether you are a powerlifter, bodybuilder, or just want a better-looking rear-end, the cable pull-through should be a part of your lower body workout regimen.
Use the variations, alternatives, and different set and rep range combinations laid out in the article to keep your posterior chain muscles guessing and avoid hitting a plateau.
Which is your favorite hamstring exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Ultimate Lat Pulldown Guide: Technique, Benefits, and Variations
The lat pulldown machine is one of the most popular gym equipment. It has the glam and macho appeal that draws in the fitness newbies and experienced lifters alike.
Be it a motivational YouTube training video, or a snippet of Rocky Balboa training for a big fight, it will probably feature the star performing a set on the lat pull-down machine.
Almost every gym around the world has a lat pulldown machine, and yet most lifters fail to make the most of it. The ultimate lat pulldown guide will ensure you do not leave gains on the table.
Target muscle: Latissimus Dorsi
Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
Mechanics: Compound
Force: Pull
Pull-up is an incredibly effective exercise for building upper body strength and muscle mass. But there is a catch. Performing a pull-up is no joke, and performing 30+ pull-ups in a workout will test your mettle.
Performing a pull-up will fire up every muscle fiber in your back, arms, and shoulders. While nailing this exercise could prove to be a lifesaver sometime in the future (if you find yourself hanging from a building or a chopper in the event of an alien invasion), most people usually give it a pass for its friendlier sibling – the lat pulldown.
1. Engages the same muscles as a pull-up
The lat-pulldown involves a similar movement to the pull-up, challenging your mid and upper-back muscles, trapezius, arms, and grip. The exercise is a god-send for beginners or people who cannot perform a bodyweight pull-up.
Next Read: 6 Badass Exercises You Can Do With A Pull-Up Bar
2. Puts you in the driver seat
The lat pulldown machine gives you more control over how much you lift and the rep tempo as compared to vanilla pull-ups. You could perform a new variation of the lat pull-down every week just by switching up rep tempos.
Check Out: How To Increase The Time Under Tension To Maximize Your Gains
3. One of the best ways to build a V-taper
Forget Red Bull, lat pull-downs give you wings that make you look like you can fly. It targets the latissimus dorsi – the large, flat muscles across your mid-back. A strong and wide back is also vital for a Superman chest. The more you work on your lat pull-downs, the better equipped you’ll be to go big on the bench press.
4. Constant tension on your working muscles
The cable-operated machine ensures constant tension on your muscles throughout the movement pattern – even on the eccentric part of the lift. Unlike the pull-ups, lat pulldowns also put less tension on the secondary muscle groups during a set.
Must Read: The Gym Machines You’re Probably Using Incorrectly
5. Can Help Improve Your Posture
By working the muscles in your back, lat pulldowns can improve your posture. You will rarely see a person with solid V-taper suffering from a bad posture. On top of this, lat pulldowns can improve your performance during other compound exercises that use your back muscles like pull-ups, deadlifts, and good mornings.
Related: Programming Vertical Pulling For Greater Back Gains
The lat pull-down machine is usually swamped – especially during rush hours at the gym. Listed below are the most common lat pulldown errors:
1. Partial reps
Partial reps are a sign that you have more weight on the cable than you can lift. If you cannot pull the bar down to your chin level, you are letting your ego get the better of you.
Once you have the bar at your chin level, you need to contract your lats and shoulder blades. If you cannot perform this step, you are leaving gains on the table.
Also, make sure you are not pulling the bar using your forearms. Focus on contracting and relaxing your lats as you move the weight. Tip: Activate your lats by pulling down from your armpits.
Related: Is This The Worst Case Of Ego Lifting?
2. Arching your back
While you might be able to lift a few extra pounds by arching your back as you pull the bar down, it can put unwanted tension on your lower back and expose you to an injury. Sit upright and keep your chest lifted while performing the exercise.
3. Pulling the bar down past your chest
This is a rookie mistake, and it can stem from both – lifting too light or heavy. Pulling the bar past your chest and almost in line with your stomach takes away almost all the tension from your lats and back. Keep your chest lifted and stop when you reach chin level.
4. Using momentum
Most lifters make the mistake of swinging back and forth while performing lat pulldowns. It is yet another case of ego lifting. While using a jerking motion might help you pull down the weight, it takes away the tension from the primary muscles and increases the odds of an injury.
Sit upright, keep your chest lifted throughout the exercise and perform the pulldown with control. Utilizing rep tempos and contracting your back with every rep ensures optimal muscle fiber recruitment.
Also Read: Lat Pulldown Vs Pull-Up: Which Is Better For Wide Lats?
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In bodybuilding, your results depend on how well you perform an exercise, and your diet and recovery programs. Follow the steps below to nail the first part of the equation:
Adjust the seat or thigh pads so that your upper thighs are tucked firmly under the pads. Place your feet flat on the floor.
Grab the bar with a wider than shoulder-width overhand grip.
While breathing out, pull the bar down until it is almost at your chin level.
Make sure your torso is stationary and you are not reclining back while lowering the bar.
Squeeze the shoulder blades together while maintaining square shoulders.
Return to the starting position with a slow and controlled motion as you exhale.
Do not lock out your elbows at the top of the movement. Keep the weight engaged, and do not let it crash into the racked plates.
Repeat for recommended repetitions.
Bored of the good old lat pulldown? Use these variations to keep your muscles guessing:
1. Underhand Lat Pull-down
Changing grips is a great way to add variety to the lat pulldown exercise.
Reversing your hand placement to a supinated (palms facing you) grip puts more tension on your biceps.
The underhand lat pull-down is a great variation if you are performing the exercise at the end of your back workout when your posterior muscle group is relatively fatigued.
Read: How The Underhand Lat Pulldown Can Give You Wing-Like Lats
2. Wide-Grip Lat Pull-down
Using a wide grip engages the latissimus dorsi to a higher degree compared to the shoulder-wide grip.
In this variation, you will pull the bar down to your upper chest, pause, and squeeze the life out of your lats.
Make sure you are keeping your torso upright and not reclining back while performing the movement.
3. Close-Grip Lat Pull-down
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In the close-grip lat pulldown variation, you will be holding the bar with a narrower than shoulder-width grip.
Embrace your core and pin back your shoulders as you pull the bar under your chin.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. V-Bar Lat Pull-down
Cable-operated machines give you the liberty to swap the wide bar for several other attachments to target your back differently.
Replace the bar with a v-grip attachment.
Secure your legs under the thigh pads and maintain an upright torso throughout the movement.
While keeping your chest lifted, pull the v-grip attachment until your palms are a few inches away from your upper chest.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a controlled motion and repeat for recommended reps.
Read: V-Bar Pulldown – Exercise Guide
5. Behind the Neck Lat Pull-down
Behind the neck variation is probably the most advanced lat pulldown technique on the list.
Grab the bar with a slightly wider than shoulder-width overhand grip.
Straighten your body to a point where the cable and pull-down bar is directly above your spine, and tuck your head forward to allow the bar to be safely lowered.
Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise.
Slowly lower the bar behind your head until it is at your ear level as you breathe out.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Depending on your experience level, you could use the following exercises to train your back optimally:
1. Pull-up
We are sure you are not surprised to find pull-ups on the list. Once you develop enough strength to perform pull-ups with the correct form, you should make them a constant in your back training regimen.
Stand on an aerobic stepper and grab the pull-bar with a slightly wider than shoulder-width grip.
Hang from the bar and bend at your knees so that your lower legs are parallel to the floor.
Pull yourself towards the roof while focusing on your back until your chin reaches the bar level.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
2. Negative Pull-up
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If you are a beginner, negative pull-ups are a great exercise to build strength for the orthodox pull-ups. It involves performing only the lowering, or eccentric phase of an exercise.
Start by standing on a box or bench.
Jump high enough so your face it at the pull-up bar level and grab it with a shoulder-width grip.
Once you have gripped the bar, lower yourself as slowly as you can while focusing on your lats.
When you reach the bottom of the movement, release the bar and step back.
Step back onto the box and repeat for recommended reps.
Related: Use Negative Training For Positive Mass Gains
3. Unilateral Lat Pull-down
This variation of the lat-pull down works each side of your back individually. It is great for fixing muscle imbalances and improving symmetry. If you do not have access to a unilateral lat pulldown machine at your gym, you could use the standard lat pulldown machine with a D-bar handle attachment.
Hold the D-handle attachment with a neutral grip.
Rotate your palm as you pull the handle towards your chin.
Your palm should be facing you at the bottom of the movement.
Pause and contract your lat.
Slowly return to the starting position.
Repeat for recommended reps before switching hands.
Next Read: The Benefits Of Unilateral Training & Why It Matters
4. Straight Arm Lat Pull-down
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The straight arm lat pulldown is a great exercise for building a V-taper. It also avoids over-using your arms which is the case with the standard lat pull-downs.
Attach a wide-grip handle to a cable pulley.
Stand upright with a shoulder-width stance.
Grab the bar with a pronated (overhand) grip at shoulder-width and lean forward slightly by hinging at your hips.
Keep your elbows slightly bent throughout the movement and initiate the movement by depressing your shoulder blades and extending the shoulders.
Pull the bar to your thighs until your lats are fully contracted.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Check Out: Mastering The Straight Arm Pulldown
5. Bent-Over Barbell Row
Bent-over barbell row work your lats and multiple back muscles.
Grab a barbell with a shoulder-width overhand grip.
Unrack the bar and stand upright.
Slowly lower your torso until your upper body is at a 60-degree angle with the floor.
Keep your knees slightly bent and maintain an arch in your back throughout the movement.
Lift the weight to your sternum, keeping your elbows tucked in and close to your body.
Contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Lat pulldown is suitable for lifters of all experience levels, and most gyms have the machine. While the lat pulldown is a part of most back training routines, it is essential to be following the correct form to get the most bang for your buck.
You should also try new variations and alternatives to keep your muscles guessing and avoid hitting a plateau. Things as small as switching up the number of reps, sets, and rep tempos can do the trick and get you that much sought-after V-taper.
Which is your favorite lat pulldown variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.