Combine sex life and exercise into one

Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration, but there is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health,  intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. 

So how do you combine sex and exercise?

What is Sexercise?

As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”

Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex. The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.

Related: Should You Have Sex Or Masturbate Before A Workout?

Origins of “Sexercise”

The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive. The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.

The best part about sexercise, you ask? You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.

Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids

Benefits of Sexercise 

Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:

1. Improves Your Sex Life

We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it. 

There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom. 

Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.  

Next Read: Eating These 6 Foods Will Heat Up Your Sex Life

2. Facilitates Conception 

A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED). 

Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility. 

3. Enhances Your Immunity 

Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system. 

Must Read: Pre Workout Before Sex – Pumps Whilst Pumping

4. Builds Strength and Endurance 

Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed. 

Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance. 

5. Improves Overall Health

Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.

Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.

Check Out: These Are The Sexiest Male Body Parts As Rated By Women

6. Uplifts Mood

If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood. 

7. Builds Connection

Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy. 

Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean. 

Check Out: This Actor and Bodybuilder is Marrying his Sex Doll

The Ultimate Sexercise Regimen

Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:

1. Yoga

Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom. 

Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience. 

On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session. 

Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat. 

Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships

2. Pelvic Floor Exercises 

When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles. Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.

Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.

Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.

Check Out: THROWBACK: Rich Piana Explains Sex and Gains

A quick How-to do Kegel guide:

1. Locate the right muscles while urinating. 
2. The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
3. Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
4. If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds. 

3. Cardio

Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation. 

As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance. 

Cardio sexercise includes:

1. Swimming
2. Walking
3. Jumping Rope
4. Running
5. Dancing
6. Zumba

Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation

4. Strength Training 

Strength training sexercise can take your libido to another level. 

Why is that, you ask? Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles. 

While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be. 

Some of our favorite strength training exercises for improving sex drive include:

1. Squats
2. Hip Thrust
3. Glute Bridge
4. Kettlebell Swing
5. Bench Press
6. Deadlift
7. Barbell Bicep Curl

Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle

5. Sex 

Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about. 

We know what you are thinking, “but sex does not count as an exercise.” And that, my friend, is the beauty of sex. You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.

For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!

Sexercise Routine You Need To Try Today

Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:

1. Running (HIIT): 10 minutes

Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout. 

Steps:

1. Walk at a brisk pace for one minute.
2. Perform an all-out sprint for the next one minute. 
3. Repeat until you complete 10 minutes. 

2. Downward Facing Dog: 5 minutes

The downward-facing dog is a great way to stretch and warm-up. 

Steps:

1. Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
2. Curl your toes under and push back through your hands to lift your hips and straighten your legs.
3. Spread your fingers and ground down from the forearms into the fingertips.
4. Outwardly rotate your upper arms to broaden the collarbones.
5. Let your head hang and move your shoulder blades away from your ears towards your hips.
6. Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
7. Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
8. Exhale and bend your knees to release and come back to your hands and knees.

3. Squat: 3 sets of 12, 10, 8 reps

Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes. 

Steps:

1. Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
2. Drive your hips back while bending at the knees and pressing your knees slightly open.
3. Squat as deep as you can comfortably. 
4. Press into your heels and straighten your legs to return to the starting position. 

4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps

Strong arms go a long way during a steamy session in the bedroom.

Steps:

1. Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
2. Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
3. Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
4. Curl the barbell until it is at your shoulder level.
5. Pause and contract your biceps at the top of the movement.
6. Slowly return to the starting position while breathing in.

5. Barbell Bench Press: 3 sets of 12, 10, 8 reps

Steps:

1. Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
2. Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
3. Lower the barbell by flexing your elbows until the bar touches your chest.
4. Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
5. Contract your pecs at the top of the movement.

6. Hip Thrust: 3 sets of 12, 10, 8 reps

Steps:

1. Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground. 
2. The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench. 
3. Place a barbell across your hips.
4. Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle. 
5. Squeeze your glutes at the top, then return to start. 

7. Plank: 3 sets of 1 minute each

Steps:

1. Lie down in a prone position with your chest facing the floor.
2. Support your weight on your toes and your forearms.
3. Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
4. Keep your body in a straight line and maintain a tight core throughout the exercise.
5. Hold the position for as long as possible.

8. Kegel: (as mentioned above)

Conclusion

Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week. 

You could also switch the exercises in the article or perform variations depending on your experience level. 

Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

The post Sexercise – A Guide To Becoming a Legend in the Bedroom appeared first on Generation Iron Fitness & Strength Sports Network.

Everything you need to know about the Lat Pulldown from technique, back 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 to strengthen their back muscles. 

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. 

Lat Pulldown Exercise Details

• 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

Benefits of Lat Pulldown

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

Common Mistakes While Performing Lat Pulldowns

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?

How To Perform a Lat Pulldown

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:

1. Adjust the seat or thigh pads so that your upper thighs are tucked firmly under the pads. Place your feet flat on the floor. 
2. Grab the bar with a wider than shoulder-width overhand grip. 
3. While breathing out, pull the bar down until it is almost at your chin level. 
4. Make sure your torso is stationary and you are not reclining back while lowering the bar. 
5. Squeeze the shoulder blades together while maintaining square shoulders. 
6. Return to the starting position with a slow and controlled motion as you exhale. 
7. 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. 
8. Repeat for recommended repetitions. 

Lat Pulldown Variations

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

• 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.

Lat Pulldown Alternatives 

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.

1. Stand on an aerobic stepper and grab the pull-bar with a slightly wider than shoulder-width grip.
2. Hang from the bar and bend at your knees so that your lower legs are parallel to the floor.
3. Pull yourself towards the roof while focusing on your back until your chin reaches the bar level.
4. Return to the starting position with a controlled motion.
5. Repeat for recommended reps.

2. Negative Pull-up

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. 

1. Start by standing on a box or bench. 
2. Jump high enough so your face it at the pull-up bar level and grab it with a shoulder-width grip. 
3. Once you have gripped the bar, lower yourself as slowly as you can while focusing on your lats. 
4. When you reach the bottom of the movement, release the bar and step back.
5. 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. 

1. Hold the D-handle attachment with a neutral grip.
2. Rotate your palm as you pull the handle towards your chin.
3. Your palm should be facing you at the bottom of the movement. 
4. Pause and contract your lat.
5. Slowly return to the starting position. 
6. Repeat for recommended reps before switching hands.

Next Read: The Benefits Of Unilateral Training & Why It Matters

4. Straight Arm Lat Pull-down

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. 

1. Attach a wide-grip handle to a cable pulley. 
2. Stand upright with a shoulder-width stance.
3. Grab the bar with a pronated (overhand) grip at shoulder-width and lean forward slightly by hinging at your hips. 
4. Keep your elbows slightly bent throughout the movement and initiate the movement by depressing your shoulder blades and extending the shoulders.
5. Pull the bar to your thighs until your lats are fully contracted.
6. Return to the starting position with a slow and controlled movement. 
7. 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. 

1. Grab a barbell with a shoulder-width overhand grip.
2. Unrack the bar and stand upright.
3. Slowly lower your torso until your upper body is at a 60-degree angle with the floor.
4. Keep your knees slightly bent and maintain an arch in your back throughout the movement.
5. Lift the weight to your sternum, keeping your elbows tucked in and close to your body.
6. Contract your lats at the top of the movement.
7. Slowly return to the starting position. 
8. Repeat for recommended repetitions. 

Conclusion 

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.

The post The Ultimate Lat Pulldown Guide: Technique, Benefits, and Variations appeared first on Generation Iron Fitness & Strength Sports Network.

Both are great, but which one can better benefit your overall gains?

When you work out, you may not even think about the topic of isolation vs. compound exercises, you just go through your workout in hopes of packing on some muscle mass or getting shredded. But looking at and knowing the difference between these two types of exercises is important for they can each affect your gains in a different way. Many of the workouts we do perform include a mix of either isolation or compound exercises, but it is important to know the difference as we seek more specific goals.

Whether you want to work your entire body, a group of muscles, or simply target one muscle group, that all affects your gains. And this isn’t just because of strength. Other factors to functional movements and sport specific ones make a difference depending on which exercise you choose to perform. By focusing fully on exactly what you want to accomplish you can better tailor your workouts to see those specific goals achieved.

Let’s dive into the topic of isolation vs. compound exercises and see what makes these exercises so important. Knowing the differences and how they affect various aspects of your training like strength, weight loss, and more can give you the right approach to better tackle all of these workout wants and needs.

Compound Exercises Breakdown

Compound exercises are multi-joint movements designed to work several muscles and muscle groups all at once. These are typically those more complex movements with things like the squat, bench press, and deadlift, which require many muscles to work together in one movement to see the best results. If you talk to trainers and other experts, they will typically guide you into performing more compound movements as these translate well into functional and sport specific movements (1). For those looking to get a full body workout, compound exercises are the way to go.

Isolation Exercises Breakdown

Isolation exercises are those exercises that specifically target one muscle or muscle group as you perform it. While you can use free weights for these exercises, typically you will find machines at the gym to be more suitable to isolation exercises. Exercises under this category include bicep curls, triceps kickbacks, lateral raises, and many more. Anything that focuses solely on one muscle or muscle group and can specifically build strength and size directly is an isolation exercise. These are great for those wanting to work out while rehabbing an injury, work to fix any muscle imbalances, and isolate one muscle to see effective gains.

Compound Vs. Isolation Exercises…

For Strength

Compound exercises. Looking to build more efficient strength, a compound exercise works many muscles and muscle groups so you start to build well-rounded and more functional strength. Plus, you can lift more weight with more muscle engagement thus increasing time under tension and provide optimal resistance for serious growth (2).

For Muscle Imbalances

Isolation exercises. Since isolation exercises allow you to focus on one muscle or muscle groups at a time, you can work to fix any of those dreaded imbalances that hurt your physique. Say your chest is slightly off, work with a single arm movement, like the single arm bench press or single arm fly, to fix that imbalance. Or your triceps just aren’t quite on point. Consider triceps kickbacks or one arm cable pushdowns to really target that spot and fix an imbalance (3).

For Weight Loss

Compound exercises. For those wanting to burn calories and shed more fat, look to using more compound exercises. You work more muscles, get that heart rate going, start sweating more, and thus burn calories and work towards a more shredded aesthetic. Lifting heavy is a great way to change fat to muscle and compound exercises allow you to lift exponentially more weight than isolation exercises (4).

For Specific Isolation

Isolation exercises. This may seem obvious, but yes, isolation exercises will work to target a specific spot so all the attention is on that muscle. This is perfect for those who may find their arms are lacking. Consider biceps curls and triceps kickbacks, two isolation exercises to increase strength and size and work for those bigger, more defined arms.

For Inter-Muscular Coordination

Compound exercises. Get your muscles working together and build better coordination all around. By needing many muscles to work together to complete the lift, you start to build a cohesive unit for other movements, whether they be functional or more sport specific. This will help with better body development on the whole.

For Injury Recovery

Isolation exercises. Say you are rehabbing a hamstring injury, but still want to work out. Compound exercises, at least those involving your lower half, are out of the question. Use isolation exercises to still build strength and size, as well as getting a good workout, without feeling like your gains are suffering.

Best Supplements For Post-Workout Gains

After a workout consisting of compound exercises, isolation exercises, or both, it is best to try and supplement with the right products so you see those gains you want most. Your post-workout routine needs to be absolutely on point as you seek the best for all of your gains. A protein powder is something to be used to increased growth and overall recovery, while a mass gainer is something to take to really increase mass. With a large balance of macronutrients, a mass gainer will be perfect for a clean bulk. Others to consider are creatine and casein protein, for creatine can increase strength and size and casein will provide for that vital overnight repair.

Isolation vs. Compound Exercises Wrap Up

When it comes to isolation vs. compound exercises, knowing what these can do for you can make or break your gains. The right approach to training and knowing what you want can be a game changer especially when you start to get more specific with your goals. Whether it be for strength and weight loss, or more isolation and injury rehab, both isolation and compound exercises can have a great effects on your gains.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1. Kak, H.; et al. (2013). “A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women”. (source)
2. Gentil, P.; et al. (2015). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. (source)
3. Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
4. Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and at mass in overweight or obese adults”. (source)

The post Isolation Vs. Compound Exercises appeared first on Generation Iron Fitness & Strength Sports Network.

Lower Back Building Workouts

A ripped lower back is something that truly shows the status of a lifter, as it takes a lot of hard work and focus to build up. Though the lower back is a small muscle group, it is highly important for other lifts and your every day tasks, but training lower back is often overlooked. A weak lower back can disrupt your day-to-day tasks like sitting, bending down and even standing for extended periods.

Lower Back Overview

Although you may not think of it as important because it is quite literally second nature, the lower back is such a crucial muscle group to keep up on, as it helps with stabilization throughout many different things. The lower back helps during major lifts such as the squat and many other leg exercises, but also overhead presses, bench press, and any other standing exercises.

However, the lower back is also important for basic tasks that can include walking, standing up and sitting down, and more. For that reason, you do not want to ignore training your lower back.

Lower Back Workout

Since the lower back is a smaller muscle group as compared to your back as a whole, you don’t need to dedicate entire workouts to training it. The five workouts below will help people with feeble lower backs in bringing up the lagging muscle group.

Week 1

1. Deadlifts – 5 Sets 15 Reps
2. Reverse Glute Raise – 5 Sets 15 Reps
3. Seated Cable Rows – 5 Sets 15 Reps
4. Hyperextensions with Dumbbells – 5 Sets 15 Reps

The majority of the exercises you’ll be doing in this 5-week lower-back training program will be isolation lifts, meaning they hone in on a specific muscle group. You must maintain a strict form while performing the movements. You should avoid using cheat reps (momentum or jerking motions) for leverage.

Since there isn’t a significant muscle mass that can be added to your lower back, you should focus on improving the conditioning by performing a higher number of repetitions. Make sure you maintain a good mind-muscle connection and really squeeze the life out of your lower back at the contraction point of every exercise.

Week 2

1. Hyperextensions with Dumbbells – 4 Sets Dropsets 10-10 Reps
2. Good Mornings – 4 Sets Dropsets 10-10 Reps
3. V-Bar Lat Pulldowns – 4 Sets Dropsets 10-10 Reps
4. Hip Thrusts – 4 Sets Dropsets 10-10 Reps
5. Dumbbell Deadlifts – 4 Sets Dropsets 10-10 Reps

You need to follow a (0:2:1:1) rep scheme while performing the exercises. You’ll be performing the concentric (lifting) movement explosively, contracting the muscles at the top for two seconds, spending one second on the eccentric (returning to starting position) part and taking a one-second rest at the bottom.

Week 3

1. Trap Bar Deadlifts – 5 Sets 15 Reps (Intraset Stretching)
2. Lat Pulldowns – 5 Sets 15 Reps (Intraset Stretching)
3. Underhand Barbell Rows – 5 Sets 15 Reps (Intraset Stretching)
4. GHD – 5 Sets 15 Reps (Intraset Stretching)

Before you get into the workout, spend at least 10 minutes warming up your lower back. Priming your lower back for a workout can help lower the chances of an injury. Lifting too heavy or using too much volume while training your lower back can also take you out of action for a few weeks, and that is something no one wants.

Focusing on form and contractions rather than how heavy the weight is is key to success when it comes to training the lower back.

Week 4

1. Deficit Barbell Deadlifts – 4 Sets 20-15-12-10 Reps
2. Bent Over Dumbbells Rows – 4 Sets 20-15-12-10 Reps
3. Smith Machine Good Mornings – 4 Sets 20-15-12-10 Reps
4. Underhand Cable Rows – 4 Sets 20-15-12-10 Reps
5. Weighted Planks – 4 Sets 1 Minute Each

In the deficit deadlifts, stand on an elevated platform like a weight plate or an aerobic step and hold the barbell with a shoulder wide grip. The deficit deadlifts increase your range of motion which can add more tension to your lower back as compared to the classic deadlifts.

The good-mornings are one of the most underutilized back exercises. Maintain a slight bend in your knees and keep your lower back arched throughout the exercise. If you don’t feel the tension on your lower back while performing the exercise, you should consider dropping the weights, as stated above, the form and getting a good contraction is far more beneficial than the amount of weight.

Week 5

1. Rack-Pulls – 5 Sets 30 Reps
2. Straight Arm Cable Pulldowns – 5 Sets 30 Reps
3. Cable Deadlifts – 5 Sets 30 Reps
4. Bodyweight Hyperextensions – 5 Sets 30 Reps

The last workout of the program is a high-rep training session. Due to the high-intensity, you’ll invariably get a nasty lower-back pump. Using the right form and following a complete range of motion are keys to effective lower back development.

Importance of Recovery for Lower Back Training

When it comes your lower back training, only half of the work is done in the gym. Sure, lifting more and more is the most fun thing to do, but focusing on proper recovery is where true growth is made. Going through all of these lower back exercises breaks down the muscles, but in order to build them back up, a good recovery protocol is crucial. Especially if your lower back is sore, it can hinder your entire day?

So, what should you focus on to help make sure your lower back muscles grow back better and feel good?

Diet

Maintaining a good diet, hitting your macros is crucial. Proper protein, fat, and carbohydrate intake helps to build back the muscles.

Supplementation

Along with diet, supplementation is huge for recovery, as it helps to get your body the necessary nutrients that even a proper diet may not be able to get you. Some supplements to include for your recovery protocol are:

• Creatine
• Protein Powder
• Multivitamins
• CBD sleep aid
• CBD pain relief

Lower Back Training Wrap Up

Overall, training your lower back is something that can be beneficial not only to your other lifts, but to your every day tasks, yet it is so often overlooked and undertrained. The lower back is essential for stabilization and balance, making it one of the most beneficial muscle groups to focus on.

Which is your favorite lower back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

The post 5 Workouts To Build a Ripped Lower Back appeared first on Generation Iron Fitness & Strength Sports Network.

There are many benefits and alternatives to cable pull-throughs!

When it comes to posterior chain development, cable pull-throughs are one of the most underutilized exercises. Not only does the cable pull through help with your glute and hamstring 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. This post will delve into the cable pull through exercise routine and will detail the muscles worked, the benefits and other alternative exercises to build hamstrings, glutes and lower back muscles.

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. 

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

There are plenty of benefits to the cable pull-through, so let’s take a look at them.

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. 

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 Compound

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. 

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. 

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.

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

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

1. Avoid using your back and focus on pulling with your glutes and hamstrings.
2. Do not hyperextend your lower back upon standing. Your body should be in a straight line at the top of the movement.
3. 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:

Strength 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.

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.

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:

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

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. 

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

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:

1. Adjust the pad so that it is right below your pelvic bone.
2. Turn your feet out 45-degrees as it winds the hips up into external rotation which makes your glutes work harder.
3. Cross your arms over your chest and lower your torso towards the floor until you feel a strain in your hamstrings. 
4. Round your upper back and maintain this form throughout the exercise. 
5. Raise your upper body explosively until you are almost parallel to the floor.
6. Slowly return to the starting position and repeat for reps.

2. Reverse Deficit Lunge 

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:

1. Stand on a 6″ platform with a shoulder-width stance while holding a dumbbell in each hand.
2. Take a giant step back. 
3. Keep your front shin and torso upright, bend your legs, and lower your rear knee down to within an inch of the floor.
4. Using the ball of your back foot, push off your back leg and bring your feet back together on the platform.
5. Perform the recommended reps with the same leading leg before switching sides.

3. Kettlebell Swing

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: 

1. Stand upright with a shoulder-width stance. 
2. Hold a kettlebell in front of your body with both hands, arms straight. 
3. With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. 
4. Use that momentum to stand and swing the kettlebell out in front of your body until it is parallel to the floor. 
5. Thrust your hips forward, and engage your glutes and core as you stand up straight. 
6. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension. 
7. Allow the kettlebell to swing back down through your legs.
8. Repeat for recommended reps.

4. Romanian Deadlift 

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:

1. Stand with an upright torso with your feet placed under your shoulders. 
2. Use an overhand grip to hold the bar at hip level. 
3. Draw your shoulders back and keep your spine straight. 
4. Push your hips back as you slowly lower the bar toward your feet. 
5. Press your hips forward to come into a standing position with the barbell in front of your thighs.

5. Barbell Hip Thrust

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:

1. Place a loaded barbell parallel to a flat bench.
2. 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.
3. With your upper back against the bench, lift your hips slights off the floor.
4. Squeeze your glutes and push your feet into the ground as you begin the upward hip thrust.
5. Continue contracting your glutes as you push your hips toward the ceiling to achieve full hip extension.
6. Pause and squeeze the life out of your hams and glutes at the top of the movement.
7. Slowly return to the starting position and repeat for reps.

Cable Pull-Through 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 post Cable Pull Through – Benefits, Muscles Worked, and Alternatives  appeared first on Generation Iron Fitness & Strength Sports Network.

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, your back in particular. It is a compound exercise that can help you build strength and add muscle mass to your back. 

Overview

Your back is the second largest muscle group that you can train, following your legs. To train the back muscles optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment, and rows are the best way to build that thickness up.

Since the only equipment you need for landmine rows is a barbell, you could do this exercise even in a bare-bone gym. The anchored barbell also allows you to really focus on the mind-muscle connection and get maximum contraction and muscle fiber recruitment in your back while performing the exercise.

What is a Landmine Row?

Don’t worry, this type of landmine has nothing to do with walking across a mine field. Instead, it is a type of row that is designed to help you gain some solid muscle in your back.

To set up a landmine row, you could:

1. Place a weight plate at one end of the barbell to anchor it to the floor. 
2. Anchor the barbell in the corner of a wall or squat rack in your gym. 
3. Use a piece of specialized equipment like a landmine tube. 
4. 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 of the Landmine Row

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.  

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 beginner 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:

1. Secure one end of a barbell in a corner or a landmine attachment. 
2. Load appropriate weight on the free end.
3. Face away from the anchor point and stand near the shoulder of the other end.
4. Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
5. Bend down and grip the barbell with both hands. 
6. 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.
7. Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
8. Take a deep breath and brace your core. 
9. Pull the barbell towards your chest while leading with your elbows.
10. Focus on pulling back your shoulder blades as you elevate the bar.
11. Pause and contract your lats at the top of the movement.
12. While exhaling, return to the starting position with a slow and controlled motion.
13. Repeat for recommended or desired number of 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. Flaring 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, intra-set 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:

1. Anchor a barbell in a corner.
2. Stand on the right side of the barbell so that your left foot is a few inches away from the bar. 
3. Assume a shoulder-width stance.
4. 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. 
5. 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. 
6. Take a deep breath and pull the bar towards your chest. 
7. Pause and contract at the top of the movement. 
8. Return to the starting position slowly while breathing out.
9. Repeat for recommended reps before switching sides.

2. Meadows Row

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:

1. Position a barbell in a landmine attachment or the corner of a wall.
2. Stand at one end of the barbell so that your body is perpendicular to the bar.
3. Assume a split stance with the inside leg back and the outside leg forward.
4. Bend forward until your chest is just above parallel to the floor.
5. Grab the bar with a pronated grip.
6. Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
7. Pause and contract your lat at the top of the movement.
8. Return to the starting position.
9. 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:

1. Stand in front of a squat rack or Smith machine.
2. 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.
3. Get under the bar and grab it with a pronated shoulder-width grip.
4. 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.
5. Contract your core and glutes and pull yourself up, leading with your chest.
6. Your body should remain in a straight line throughout the movement. 
7. 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.
8. Repeat for recommended reps.

4. Seal Row

Seal row is an isolation exercise that will take your back gains to the next level. 

Steps:

1. Elevate a flat bench by placing an aerobic step under each side. 
2. The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended. 
3. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Inhale and pull the bar towards your abdomen.
5. Pull the bar until it touches the underside of the bench.
6. Pause and contract your shoulder blades and lats at the top of the movement.
7. With control, lower the bar back to the starting position.
8. Repeat for recommended reps.

Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations

5. Pendlay Row

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:

1. Stand upright in front of a barbell with a shoulder-width stance.
2. Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell. 
3. Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
4. Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin). 
5. 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.
6. Pause and contract your lats at the top of the movement.
7. 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.
8. Pause for a second at the starting position.
9. 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.

The post The Ultimate Landmine Row Guide: Benefits, How To, and Variations appeared first on Generation Iron Fitness & Strength Sports Network.

Calf training for the pros delivered right to you.

Calves are one of the smallest, most stubborn, and desired muscle groups. Since you’re reading this article, we’ll assume you’re lacking in the calf department and are willing to change your current situation.But working our calves can seem monotonous and growth becomes more and more elusive. In this article, we will detail a calf training routine by the pros.

There are many bodybuilding pros that walk the biggest stages never see calf plateaus and there is a reason for that. They know what to do and how best to tackle all of those lifting wants and need. With the right approach, they’ve managed to master the art of building bigger calves.

If you’ve been laboring away on the calf exercises but don’t have any results to show for it, you’ve come to the right place. In this article, we’ll share a calf training secret with you which will take your calf gains to a whole new level.

In fact, we’ll even share the mistakes people make when calf training because we know how valuable your gains can be. With the right knowledge and best approach to building bigger calves, you will be well on your way to those gains you absolutely want most.

Let’s jump into the calf training secret that pros don’t want you to know. By following this tip, you will see great growth in your calves in no time.

The Mistakes

Before we let you in on the secret, we want to go over the mistakes most people make in their calf training. Once you know what is holding you back from achieving your goals, you can get better results by fixing your shortcomings. While you might be kicking yourself when you hear these mistakes, for maybe you do one or all of them, fear not, for you’ve come here to learn what not to do in order to learn what to do.

Training At The End of A Leg Workout

If you have lagging calves, you should never train them after a brutal leg workout when you have no gas left in the tank. For best results, work your calves when you aren’t fatigued. A common mistake of training calves at the end of your workout doesn’t leave them any chance to get an effective workout since they are just too tired. Make time in your leg day routine to set aside calf exercises to you get work done.

No Volume

Most people make the mistake of following a vanilla calf training program where they perform 3 sets of 10-12 reps on a couple of exercises. If you want to turn your calves into bulls, you need to be training them like you train all your other major muscle groups. Perform at least five exercises and switch up the intensity often to keep your muscles guessing (1).

Lack of Variations

While people are proactive in their bicep training – they work their inner, outer, and medial bicep heads – they don’t follow the same approach when it comes to calf training. You should be targeting your calves from three angles to train them effectively.

Perform your calf exercises with your feet planted parallel to target the medial calf heads. Placing your toes together and heels apart – forming an “A” – will target the outer calf heads and keeping your heels together and toes apart – forming a “V” – will work the inner heads.

The Secret That Will Change Your Calf Training Forever

Your calves are made up of both slow and fast-twitch muscle fibers. Performing exercises with long time under tension (TuT) works the slow-twitch fibers and lifts with smaller TuT train the fast-twitch muscles. This allows you to target your muscles differently while effectively taking advantage of both slow and fast twitch muscle fibers (2).

So, the dilemma with calf training is that no matter which kind of intensity (high or low number of repetitions) you go for, you’re not going to get the best results. There is a way around the problem and it has been a well-kept secret until now.

Forget Reps, Focus on Time – 1 Minute Is The Magic Mark

To make the most of your calf training, you should focus on performing the exercises for one minute. It doesn’t matter how many reps you do in that one minute but you need to make sure you’re not taking a rest-pause during the set.

You also cannot go light with the weight on the bar because if you do, the slow-twitch muscle fibers will be left out of the action. Remember – this is not a drop-set. You have to end with the same weight you’ll be starting with.

If done right, calf training isn’t easy, and you’ll experience it first hand with this technique. By putting an emphasis on time, you don’t put that dreaded rep count on your workout. The continuous movement of a calf exercise for just one minute is something you will feel and most certainly won’t be disappointed with.

Best Calf Exercises To See Great Gains

When it comes to building those bigger calves, having the right approach is absolutely imperative. By working your calves for time instead of reps, you set yourself up for even bigger gains. But what exercises should you perform? How can you better set yourself up for success when looking to build those larger, more rounded, more muscular calves?

Let’s list a few exercises so you can better tackle those calf building goals:

• Donkey Calf Raises
• Calf Press
• Seated Calf Raise
• Standing Dumbbell Calf Raise
• Smith Machine Calf Raise

Wrap Up

Working out calves can be a challenge. Unlike other muscle groups, they may not be as fun for some to work as well. However, bulging, muscular calves can make or break a physique and having the right size and really emphasizing those gains is exactly what you need to succeed.

Put a priority over working your calves for time as opposed to reps and you will see much better gains to your overall growth. Place some calf exercises in your leg day routine, follow the right steps above and you will see those calf gains take off in no time.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1. Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
2. Burd, N.; et al. (2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. (source)

The post The Calf Training Secret No Pro Wants You To Know appeared first on Generation Iron Fitness & Strength Sports Network.

Add to your shoulder routine with the cable reverse fly.

Adding to our massive physique requires the right exercises and the cable reverse fly can beef up our shoulders to only add to that physique. With the right approach to shoulder workouts, you can work on building boulders to give your upper half a large and full aesthetic. Working our shoulders can be challenging though, for these joints tend to be vulnerable, thus forcing us to take proper care of our bodies and technique so we see those gains we want most.

What strong shoulders will do are provide stable points of connection between your arms and trunk, allowing for optimal movement for any lifting or sport specific need. They will also work for balance, stability, strength, and of course, add to your shredded aesthetic by providing that full look in your upper half.

Let’s take a look at the cable reverse fly and see just what makes this exercise so great. From what it is, to what muscles are worked, to the many benefits, and how to perform it, you will have a complete guide here to begin this exercise and perform it as best you can.

What Is The Cable Reverse Fly?

The cable reverse fly, also known as a few other names, is a great exercise to boost shoulder growth and development by really targeting your rear delts, as well as other muscles. With variations to perform, this is a versatile exercise and one definitely worth trying for its ability to add real tension and its simplicity to perform. While it is important to maintain good form, that is true with all exercises so don’t let the look of this one fool you into thinking you can’t do it.

Muscles Worked

For this exercise, the main muscle group worked is your rear deltoid. However, as a great exercise overall, this will work your entire shoulder including the lateral deltoid and front deltoid, offering a great way to see more fullness. As a result of the movement, your rhomboids and erector spinae will feel slight work done as well.

Benefits Of The Cable Reverse Fly

The benefits of the cable reverse fly may seem obvious but it is an important exercise to put into your routine for what it can do for you. As an athlete looking to boost all areas of your training and performance, it is important to feel like your exercises are working for you and providing gains.

Benefits of the cable reverse fly include:

• Bigger, stronger, shoulders: With the added time under tension, this will build more muscle adding to bigger, more stronger shoulders for movement and sport specific needs.
• Better posture: Working on technique and building muscle around those postural joints will only work to enhance your posture (1).
• More shoulder protection: Building up more muscle around those vulnerable joints offers better protection and can work to alleviate unwanted pain while reducing injury (2).
• More full physique: With the increase in size, you will be more defined and allow for that more full physique to take affect.
• Good variations: Either with a cable or not, there are good variations for this exercise that you will absolutely want to try.

How To Perform This

Here are the steps for performing the cable reverse fly:

1. Stand with your feet around shoulder width apart. The pulley will be just above your head while you stand in the middle of the machine.
2. Grabbing each handle, you will start with your arms crossed with the handles just in front of your face. Each hand will grab the opposite handle.
3. When ready, brace your core and pull on the handles, giving your shoulder blades a slight squeeze.
4. With a slight bend in the arms, slowly return to the starting position and keep your core engaged to really maintain solid form.
5. Repeat for your desired number of reps.

Potential Variations

We wanted to share a couple of variations so you can target your shoulders differently while also giving you a variation that doesn’t require cables.

• Lying Cable Reverse Fly (or Reverse Fly On Bench)

Lying down will help with poor posture and improve balance. This is done the same way as a normal cable reverse fly only lying on a bench.

• Rear Delt Fly with Resistance Bands

For those unable to find cables, or who don’t have access to them, this can be done with resistance bands and will still provide time under tension while working your shoulders in a constructive and engaging way (3).

Best Equipment To Help The Cable Reverse Fly

In order to properly perform this workout, knowing of and having the right equipment will be exactly what you need to succeed. While this exercise uses cables, you may need a gym for the cable reverse fly.

However, for those who have the space, looking into a complete home gym can be something great for it will provide you with all the necessary equipment and allow you to work out from the comfort of your own home. For the variation above, looking into a quality pair of resistance bands can also assist you greatly.

Wrap Up

The cable reverse fly is one of those exercises you absolutely want to put into your shoulder routine. We all want an upper body that others will envy and looking to those exercises that can help us achieve this is a great start so we see all those desired gains come to life.

Our shoulders work to connect our arms and trunk while providing for only the best in terms of movement so neglecting this would be a terrible disservice. Check out the above lists for the best equipment and give this exercise a try. You won’t be disappointed by those boulder shoulders and your soon-to-be massive physique.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1. Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
2. Greenfield, B.; et al. (1995). “Posture in Patients With Shoulder Overuse Injuries and Healthy Individuals”. (source)
3. Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)

The post How The Cable Reverse Fly Will Enhance Your Shoulder Routine appeared first on Generation Iron Fitness & Strength Sports Network.

The Truth About Exercise Form

Exercise form refers to the specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength. Before we go any further, we want to tell you that perfect form is a newbie myth.

This article is not just for fitness enthusiasts, it’s for form nazis who love exercising their fingers on their phone screens and critiquing the way people workout. We want you to take a deep breath before you continue reading as many of your previously held beliefs will be shattered.

The Perfect Form Doesn’t Exist

We’re sure, at some point or the other, you’ve heard someone talk about the perfect form of performing an exercise. The harsh truth is that there is no perfect form. Many people follow a different technique that they will advocate over others.

Forget about being perfect, instead focus on following an acceptable, competent, safe, efficient, optimal, improved, or good exercise form. The less obsessed you’re with following the perfect form, the more focused you can be on things like contracting the muscles and a mind-muscle connection.

Form Doesn’t Guarantee Safety

While it’s true a bad form increases your odds of an injury, following the correct form can’t guarantee you immunity. An injury mostly occurs when external forces exceed the tissue’s ability to withstand them.

If you’re pushing your body past what it can handle, there will be a higher possibility of you getting hurt. Irrespective of your form, you’ll be injured if you put too much weight on the bar or simply exert more force against a load than your tissues can tolerate.

It’s Not Always Pretty

Many people always say that following the correct form will make your workouts look pretty. This is as far from the truth as it can be. Your form will always depend on the weights you’re using.

You can’t expect to deadlift 800lbs with the same form you would follow during a 100lb dead. You should start with the textbook technique but shouldn’t be afraid to improvise if it causes pain or discomfort.

The Right Form is Goal Dependent

Your goal will have a big impact on your training form. A powerlifter who wants to lift as heavy as possible will bench press with a very different technique as compared to a bodybuilder looking to add on muscle mass.

Powerlifters bench press with a big back arch and lock their elbows at the top of the eccentric movement to get the three white light from the judges. Pro bodybuilders have a little-to-no arch and don’t lockout at the top. Similar differences always prevail depending on the end goal of training.

Go With What Works For You

Every individual’s body is slightly different and will respond to different exercise techniques. There are no universal forms when it comes to building muscle mass. While performing the front dumbbell shoulder raises, some people might see incredible gains by raising the dumbbells until they are parallel to the floor.

On the other hand, some people might not feel tension unless their arm is perpendicular to the floor at the top of the movement. If your goal is to build muscle, find the hardest way of performing an exercise, and you’ll experience the highest degree of muscle stimulation.

Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

The post 5 Uncomfortable Truths About Exercise Form appeared first on Generation Iron Fitness & Strength Sports Network.

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 triceps 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:

1. Attach a straight bar to a cable pulley set at the highest setting.
2. Stand at an arm’s length from the pulley. 
3. Grab the straight bar with a pronated (palms facing the floor) grip.
4. Lean forward slightly by hinging at your hips.
5. Without using momentum, initiate the movement by extending your elbows. 
6. Push down the handle until your elbows are almost locked out.
7. Squeeze the life out of your triceps at the bottom of the movement.
8. Return to the starting position with a slow and controlled motion.
9. 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

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:

1. Attach a double rope handle to a cable pulley machine set at the highest notch.
2. Face the pulley and stand at arm’s length from the machine.
3. Pin your elbows to your sides and grab the ropes with a neutral grip.
4. Push down the rope explosively and spread the handles apart at the bottom. 
5. Pause and contract at this position for a couple of seconds.
6. Slowly return to the starting position. 
7. Repeat for reps.

2. Overhead Tricep Extension

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:

1. Attach a V-bar attachment and set the pulley around hip level.
2. Stand at an arm’s length from the pulley.
3. Grab the V-bar with an overhand grip.
4. 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.
5. Keep your elbows close to your head throughout the exercise.
6. Lift the weight by extending your elbows. 
7. Pause and contract your triceps at the top of the movement.
8. 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.
9. Repeat for recommended repetitions. 

Must Read: THE NATURAL WAY TO FIX YOUR PROBLEM AREA: TRICEPS

3. Skull Crusher

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:

1. Sit on a flat bench with an EZ bar placed on your thighs. 
2. As you lie down on the bench, thrust the bar to your chest.
3. Press the bar so that your arms are extended straight over your chest and are perpendicular to the floor.
4. While keeping your elbows fixed at this position, slowly lower the bar towards your forehead by bending at your elbows.
5. At the bottom of the movement, the bar should be a few inches off your forehead. 
6. You could also increase your range of motion by lowering the bar behind your head.
7. Pause and push the bar explosively to the starting position.
8. Pause and contract your triceps at the top for a couple of seconds.
9. Repeat for recommended res.

4. Reverse-Grip Tricep Pushdown

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: 

1. Attach a straight bar to a cable pulley set at the highest setting.
2. Stand at an arm’s length from the pulley. 
3. Grab the straight bar with a supinated (palms facing upwards) grip.
4. Lean forward slightly by hinging at your hips.
5. Without using momentum, initiate the movement by extending your elbows. 
6. Pause and contract your triceps at the bottom.
7. Slowly return to the starting position with a slow and controlled motion while focusing on your triceps.
8. The movement should look like a strict bicep curl but in reverse.
9. 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

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:

1. Hold a dumbbell in each hand with your palms facing in toward each other.
2. 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.
3. Pin your elbows to your sides.
4. Keep your head in line with your spine and tuck your chin in slightly. Imagine holding an egg under your chin.
5. Push the dumbbell back explosively by straightening your elbows. 
6. Pause and contract your triceps at the top.
7. Slowly return to the starting position.
8. 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 post The Ultimate Cable Tricep Extension Guide – Benefits, Muscles Worked, and Variations appeared first on Generation Iron Fitness & Strength Sports Network.