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Reverse Hyperextension
Description: The Reverse Hyperextension is a posterior chain exercise that strengthens the lower back. The reverse hyperextension trains the lower back and glutes with a moving leg and a fixed torso, which can be easier on the spine. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary…
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Band Resistive Back Extension
Description: The Band Resistive Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top. Benefits: Profile: Equipment: Resistance Band Type: Strength Training (Compound) Resistance Type: Elastic Band Level: Intermediate Muscles: Primary Muscles Secondary Muscles…
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Jefferson Curl
Description: The Jefferson Curl is a posterior chain exercise that strengthens the lower back. The Jefferson curl is an advanced loaded spinal flexion drill. Use very light weight and move slowly. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
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Isometric Back Extension Hold
Description: The Isometric Back Extension Hold is a posterior chain exercise that strengthens the lower back. Isometric holds build lower back and core endurance to support heavy lifting. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isometric Force: Pull Utility: Auxiliary Instructions: Common…
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Barbell Shrug
Description: The Barbell Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Barbell Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
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Barbell Clean Shrug
Description: The Barbell Clean Shrug is a strength training exercise that targets the upper traps and the trapezius muscles. This exercise is often used as part of Olympic weightlifting routines to improve explosiveness and upper body strength. It involves lifting a barbell from the floor to shoulder height with a shrugging motion. Benefits: Profile: Equipment:…
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Barbell Behind the Back Shrug
Description: The Barbell Behind the Back Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Barbell Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated…
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Barbell Snatch Grip Shrug
Description: The Barbell Snatch Grip Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Barbell Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force:…
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Trap Bar Shrug
Description: The Trap Bar Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Trap Bar Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force:…
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Dumbbell Clean Shrug
Description: The Dumbbell Clean Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Dumbbells Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull…
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Kettlebell Shrug
Description: The Kettlebell Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
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45 Degree Back Extension
Description: The 45 Degree Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
