Hey there, it’s time for a new Home Exercise of the Week and this will be the last exercise this year but I will have a bunch of new ones to show you in 2019!
This week’s exercise is called the Underhand Inverted Row and this is a great exercise to really work your back and biceps. In the video demonstration I’m using an Equalizer Bar but you can also do this at the gym with an olympic bar set up in a squat rack.
I also show different variations of this exercise with the easiest version first and ending with a more challenging version.
Let’s take a look at the key performance points of the Underhand Inverted Row.
start by laying underneath the bar so that your chest is in line with the bar
grab the bar with an underhand grip (you can also use an overhand grip to change the dynamic of the exercise and add a different challenge)
for the easier version, keep your feet flat on the ground and your knees bent
drive your hips up in to the air by pushing up through your heels
keep your abs tight and maintain this hips raised position throughout the exercise
pull your body up and try to touch the bar with your chest while squeezing your shoulder blades together
lower your body back down in a smooth controlled manner but stop just before you touch the floor
repeat the movement for your desired amount of reps or time and make sure not to let your hips drop down throughout the exercise
the second movement is a bit harder and the difference is your legs are straight instead of bent
the third movement adds more of a challenge by adding more weight to your upper body to lift because you have one leg in the air
the fourth and final movement in the video has one leg in the air and the other leg straight – this will add even more of your body weight to pull up
So there you have the Underhand Inverted Row. It’s a challenging but very effective back and bicep exercise. Try the easier version first and progressively work your way up to the harder version. You can even put your legs up on a stability ball for an even harder challenge!
Give it a shot and let me know how you do in the comments below or if you have any questions.
Have a wonderful holiday season and I will see you in 2019 with another new exercise!
Hey there, it’s time for a new Home Exercise of the Week. I have a great TRX exercise for you that’s going to really target your tricep muscles. It’s called the TRX Tricep Extension. I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!
If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home. For a demo of that, check out this video: How To: Triceps Extensions Using a Table
Let’s take a look at the key performance points of the TRX Tricep Extension.
attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
maintain tight flexed abs throughout the exercise
So there you have the TRX Tricep Extension! You may have trouble washing your hair after but it will be worth it.
Let me know how you do with this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week. This time I have a great TRX exercise for you to try called the TRX Power Pull.
The TRX Power Pull is a unilateral back exercise that targets your upper back muscles including the rear deltoids and trapezius. You will also be working your biceps and obliques.
Let’s take a look at the key performance points of the TRX Power Pull.
grab one handle of the TRX with your right hand
keep your toes pointed forward towards the anchor point of the TRX and lean back until your right arm is fully extended
keep you right arm raised to shoulder height
from this extended arm position rotate your body to the left and reach behind you with your left arm
now rotate back to center while pulling your body up with your right arm
keep your right elbow high and in line with your upper back while reaching and tapping the TRX strap with your left arm
squeeze the muscles of the back at the top of this movement and then extend back out
complete your desired amount of reps or time and then repeat the movement for the other side to finish your set
So there you have the TRX Power Pull. It can be tricky to get the hand of this movement but once you do it’s fun and very effective.
Let me know how you do with this one in the comment section below and if you don’t have a TRX then I highly recommend getting one. They can be used anywhere and there are tons of exercises you can do with it.
Hey there, it’s time for a new Home Exercise of the Week! This week I have another great core exercise for you to try called the Cross Body V Up.
The Cross Body V Up is going to work your upper and lower abdominal muscles as well as your obliques and hip flexor muscles. There are a couple of ways to do this exercise. The first is with one of your legs bent and the other is with both legs straight. The bent leg version is a bit more challenging than the straight leg version so do the version that challenges you the most.
Let’s take a look at the key performance points of the Cross Body V Up.
start by laying down face up on the floor with both arms down by your side
keep your right knee bent and straighten your left leg
keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position)
engage your abs by pulling your belly button in and down towards the floor
raise your left leg up in the air while at the same time raising your right arm up towards your left leg
keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
repeat for your desired amount of reps or time
once you have completed the set, switch sides so that your left leg is bent and your left arm is extended behind your head
complete your desired amount of reps or time for this side
So there you have the Cross Body V Up. This is a very effective core exercise that will have your abs burning!
Let me know how you like this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week! This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row. This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.
If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.
Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.
hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
bend your knees slightly and bring your torso forward by bending at the waist
keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
squeeze your back muscles and your shoulder blades together at the top of the movement
pause for a second and then inhale and lower the weights to the starting position
repeat for your desired repetitions
So there you have the Two Arm Bent Over Dumbbell Row. This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.
Let me know how you do with this one in the comment section below or if you have any questions.