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  • What's up, guys? Jeff Cavaliere, ATHLEANX.COM.

  • So, if you want to get a bigger upper back, and I'm talking about the area up here in

  • between your shoulder blades but up on the high side.

  • Here guys, you're going to have to do one thing first and foremost, and that's start

  • carrying some heavy things around, or lifting some heavy things.

  • Farmer's Carries we know are great ways to actually work our upper back, our traps, our

  • rhomboids. So are doing Deadlifts.

  • Obviously one of the best ways to build thickness in your upper back is to start doing heavy

  • Deadlifts.

  • But there are 2 ways that you can actually target and train this area directly, and I

  • want to show them both to you here today.

  • The first exercise I'm showing you here is a Face Pull, and when I say Face Pull, I mean

  • pulling right to your face.

  • See, a lot of guys get this wrong. They stop about halfway in this range of motion, and

  • they're actually losing the most effective part of the exercise.

  • You can see here as I demonstrate that I'm actually pulling the rope here. From the side

  • I'm pulling the rope straight towards my face.

  • My hands will leave the center of my face and go out to the sides. There's 2 advantages

  • to that.

  • Number 1, it allows me to actually get a greater range of motion as I go through the Pull.

  • And secondly, it allows me to engage the posterior delts even more as I perform basically a reverse

  • Fly motion with my upper arms.

  • Take note as you can see here from the back that by keeping my elbows down and my hands

  • up, I do have the ability to make my shoulders here externally rotate.

  • We don't like to have our elbows elevated high and internally rotated at the same time.

  • We know that's not a good recipe for your shoulders and the health of your shoulders,

  • but we don't have to worry about that. Not if we do it this way.

  • So, if you don't have a rope and you don't have access to a gym, you can still do this

  • on a Pull Up bar with a regular piece of tubing. So, no excuses guys.

  • This is a great exercise that you can start doing to target that upper/mid back.

  • The second of my 2 favorite exercises is this one right here, and it's called a Trap Raise.

  • Now, it looks like a front Shoulder Raise, but only from the top portion, and that's

  • exactly what we want.

  • We don't want the contribution of the front deltoids if we start from a low position.

  • So, we position it so that we're starting from parallel to the ground and go all the

  • way up until our arms are perpendicular.

  • The advantage here is that we're working the traps and not just the upper traps. We're

  • getting the lower traps as well because

  • we need to make sure that as we're getting full elevation of our shoulder that we're

  • getting the proper rotation of our shoulder blades.

  • Our lower traps are going to kick in to help that happen by keeping them firmly placed

  • against your rib cage as you go through this

  • full rotation movement here of your shoulder blades. So, as we get towards the very top,

  • that's when our upper traps will kick.

  • And you'll feel that squeeze no doubt. So, there you go guys. there's 2 exercises that

  • you can add to your routine if you're trying to

  • thicken up and create more 3 dimensional look of that upper back of yours.

  • And if you're looking for more workouts and more exercises that will help you to target

  • whatever it is that you're trying to target, then head to ATHLEANX.COM,

  • and get our ATHLEANX Training System. Guys, we train like athletes. We move our bodies

  • the way they're meant to be moved.

  • And if you need to start moving yours, then get your ass over to ATHLEANX.COM.

  • Alright guys, I'll be back here again soon. Make sure you leave your comments and thumb's

  • up below.

  • And whatever else it is that you want to see, I'll make sure I cover it here in the weeks

  • ahead.

  • Alright. I'll see you guys back here soon.

What's up, guys? Jeff Cavaliere, ATHLEANX.COM.

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B1 中級 美國腔

上背部和臀部厚度(2個關鍵運動!)。 (Upper Back and Trap Thickness (2 KEY EXERCISES!))

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    happinessfr 發佈於 2021 年 01 月 14 日
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