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Train Lats For A Bigger Chest With This Workout
Want a bigger chest? Then get your back in order.
On the journey to building up the perfect pecs, most guys in the gym often focus on exercises associated with the chest. Seems pretty obvious that if you want to get your chest into fighting form then you’re going to have to perform exercises associated with the muscle group. It doesn’t take a rocket scientist to figure that out.
But guys will often times obsess on building the chest alone while neglecting some of the other important muscle groups associated with building a maintaining pecs that would make other guys jealous and make women swoon.
So what muscle group should be worked in order to get a bigger and better chest. If you read the title of this article then it’s a safe bet that you know it’s the lats. But why exactly will building up your lats prove to be the secret to building up a desirable chest? Well, there’s a theory of building up the opposing muscle group in order to see full development in the area you’re targeting. The opposing muscle group is essentially the opposite muscle group to what you’re hoping to develop. For the chest it’s the lat muscles.
Now if you have a man boob issue that you wish to be taken care of then you’re going to have to work your opposing back muscles to avoid your moobs from growing my prominent. Everything must be balanced. You obviously work your chest muscles to get the definition and muscle growth in your pecs and you work your back, specifically your lats, so that you have a more natural posture.
By only working your chest the likelihood of your shoulders hunching forward, making your chest muscles bunch together in a more narrow space will lead to you making your man boobs appear all the bigger. Working you lats will cause your posture to maintain more of natural position through your shoulders and allow your chest to spread for a wider and more aesthetic appearance.
Here’s a list of exercises to prioritize your chest and back.
Barbell Bench Press
3 sets, 5 reps
Incline Dumbbell Bench Press
3 sets, 10-12 reps
Dumbbell Flyes
3 sets, 10-12 reps
Deadlifts
3 sets, 3 reps
Pull Ups
5 sets, To Failure
One Arm Dumbbell Rows
2 sets, 20-25 reps
Try out this chest and back routine and let us know your results and be sure to follow Generation Iron on Facebook and Twitter.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Mir Mostafa Javadi Completes Unofficial World Record Of 208kg Clean & Jerk
Mir Mostafa Javadi posted a video completing a lift that would qualify as a world record in competition.
Mir Mostafa Javadi is not a name that you might have heard before but that will change moving forward. On Monday, the Iranian weightlifter posted a video on Instagram showing off his incredible strength. Javadi completed a 208kg (458.5lb) clean & jerk, which is an unofficial world record.
This lift is a single kilogram more than the world record currently held by Lu Xiaojun. The lift can be seen below and if you navigate through Javadi’s page, this is not the first time he has impressed with a lift. In his caption, Javadi kept it nice and simple.
“208kg clean and jerk1kg above the world record✌️✌️?”
Mir Mostafa Javadi has completed a 260kg (572lb) back squat and a 147kg (323.4lb) snatch as well. This lift proves that he has what it takes to compete with some of the best and Javadi might not be flying under the radar anymore.
At 18 years old, Javadi set a Junior Iranian record by snatching 154kg (339lb) at the 2019 Asian Weightlifting Championships. He placed sixth overall at the event. This was his first International competition and competed at the 81-kg division. Javadi returned to the same competition in 2021 in the 73-kg division. He was able to place fifth overall and even earn a medal. Javadi finished third in the snatch behind Yuan Chengfei and Shi Zhiyong.
It is unknown when Javadi will compete again but this is a good sign if he is looking to overtake Xiaojun’s world record. To complete this lift in the way that he did was impressive. When thinking about the weight, it makes even more eye-opening.
The 2022 World Weightlifting Championships will take place in Chongqing, China. This could be a chance for Mir Mostafa Javadi to stop on stage and show what he can do. If he attempts to break a world record, there will be plenty of eyes on the competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Fraser Wilson Workout Will Get You Toned & Shredded
This workout from Fraser Wilson is one to give you that desired physique for others to envy.
Fraser Wilson is a fitness influencer and YouTuber creating content and inspiring others to get fit and look great. With a shredded aesthetic, he is proof of what hard work can do when you put your mind to it and grind in the gym.
When it comes to working out, finding the right routines can be challenging. So many exist online and our brains swirl with every exercise we have ever done. But knowing the right approach and which exercises pair well together can be challenging and while this task may seem quite daunting, it is most certainly not impossible. Looking to professional athletes, bodybuilders, and fitness influencers can be great when trying to put together a routine. Knowing the ins and outs of the right approach can prove very beneficial when it comes to all your gains.
Fraser knows just how hard it is to get that shredded aesthetic but this workout is one to give you the best chance at mimicking what he does to stay toned and fit.
Full Name: Fraser Wilson
Weight
Height
Date Of Birth
150-160 lbs.
5’9’’
11/12/1996
Profession
Era
Nationality
Social Media Influencer, YouTuber
2010
American
Fraser Wilson works with others to design and program workouts to get you shredded so you look and feel your best. With his own website, as well as content on Instagram and YouTube, Fraser knows exactly how to engage and educate others on fitness so they can look and feel their best.
About Fraser Wilson
Fraser Wilson began training in his late teens as a way to build confidence and find an outlet to express himself. He soon found that the gym was perfect when it came to stress relief and he began to find a new level of confidence. Once this happened, he began growing a following on social media, creating workout content and sharing his passion with others. With millions of people following him on Instagram and YouTube, Fraser has created a successful platform for others to find the right workouts so they see great gains. His programs on his website are perfect for those looking for a change so they can look as good, if not better, than Fraser himself.
Fraser Wilson Training Routine
Fraser focuses on one muscle group per day in efforts to increase strength and size, but also continues to tone and sculpt his physique. By offering a variety of exercises, he works to challenge his muscles in unique and different ways to get the most out of each and every workout. He also makes sure to warm-up properly to get those muscles primed and to stretch after as he seeks the best for his growth and recovery. Working with different amounts of weight also allows Fraser to continue to put on strength and size, but also work on toning and balancing out those muscle to not suffer from any imbalances.
Day #1: Back Workout
Exercises
Sets
Reps
Bodyweight Pull-Up
3
Until Failure
T-Bar Row
3
8
Straight Bar Cable Pulldown
3
10
Wide-Grip Cable Pulldown
3
10
Rack Pulls
3
8
Single Arm Cable Row
3
12
Day #2: Shoulder Workout
Exercises
Sets
Reps
Seated Dumbbell Overhead Press
3
10
Dumbbell Lateral Raise
3
12
Alternating Dumbbell Front Raise
3
12
Smith Machine Overhead Press
3
10
Reverse Pec Deck Machine
3
10
Face Pulls
3
8
Day #3: Chest Workout
Exercises
Sets
Reps
Incline Dumbbell Bench Press
3
10
Smith Machine Bench Press
3
10
Cable Crossover
3
12
Barbell Bench Press
3
10
Push-Ups
3
Until Failure
Day #4: Legs
Exercises
Sets
Reps
Seated Leg Extension
3
10
Dumbbell Goblet Squat
3
10
Barbell Lunge
3
12
Hamstring Curl
3
10
Leg Press
3
10
Standing Calf Raise Machine
3
15
Donkey Calf Raises
3
15
Glute Cable Pull
3
10
Day #5: Arms
Exercises
Sets
Reps
Triceps Pushdown
3
10
Dips
3
Until Failure
Seated Dumbbell Curls
3
10
Single Arm Cable Triceps Extension
3
10
Standing Barbell Curl
3
10
Preacher Curls
3
8
Skullcrushers
3
10
Featured Supplement For Continued Gains
When it comes to seeing huge gains and making sure you get the most out of a great training routine, having a solid supplementation plan is essential. While a healthy diet and solid training program can work wonders for your gains, it is important to have the right supplements paired together so you see continued gains every single day. Something like a protein powder is perfect for ensuring growth and recovery while an intra-workout supplement is perfect for those mid-workout needs. Of course, others like creatine, mass gainers, fat burners, and multivitamins will offer a wide array of benefits so you see all those gains you want most.
However, a pre-workout supplement can seriously affect your energy levels and provide for pumps, offering a great pre-workout boost to tackle any workout that comes your way.
Transparent Labs PreSeries BULK
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Backed by science with clinically effective dosages, Transparent Labs BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
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Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workouts for more great pre-workout supplements!
Wrap Up
This workout from Fraser Wilson is perfect for achieving all your desired goals and making sure you get the most out of each and every day. Your gains matter and looking to those who know what they’re doing can greatly affect everything you’re trying to do. Toning and sculpting a shredded physique can be challenging, but it is not impossible. This workout from Fraser Wilson is exactly what you need for that shredded physique others will most certainly envy.
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 Fraser Wilson Instagram
These Are The 8 Best Exercises For Back and Neck Pain
Neck and back pain can derail the workout program of even the most disciplined athlete. Pain in these areas is rarely a direct result of lifting, but rather from spending too much time behind a desk and steering wheel.
Sitting causes our hips and hamstrings to tighten, producing muscle imbalances that manifest themselves in neck and back pain. Pain in those areas also is a byproduct of car accidents, which have become more prevalent in the last decade because of smartphone use and increased distracted driving. One 2017 study found that the rate of back and neck pain grew each year from 2004 to 2011, a trend that likely has continued.
That’s why it’s important, regardless of one’s history with neck and back pain, to undergo daily movements that counteract hours of daily sitting. Think of such a routine as prehabilitationor “pre-hab,” movements to avoid the injuries that might require rehab.
Here’s are eight moves that can keep you from enduring neck and back pain and missing workouts.
Cat/Cow
What it does: This two-part yoga movement improves flexibility to the lumbar and cervical spine (neck and back).
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and gaze forward. For the cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 of each move.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Pelvic Tilt
What it does: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain.
How to do it: From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. You should feel a stretch in the lower back. Be sure to move from the hips; don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.
How many? 2 sets of 10.
Child’s Pose
What it does: The familiar yoga resting pose is effective for stretching out the shoulders, which hunch over from too much sitting and contribute to neck pain.
How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip–width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold the pose for 30 seconds, pause for 10, and hold for another 30 seconds. Repeat.
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Back Extension
What it does: It works the lower back, hamstrings, and glutes
How to do it: Life facedown and stretch your arms out alongside your ears. Squeeze your glutes and use your core to lift your shoulders, chest, and feet. Squeeze your shoulder blades together and pause at the top for two seconds. Repeat for a set of 10.
How many? Two sets of 10
Plank Superman
What it does: This builds core strength and stability while realigning the body from too much sitting.
How to do it: Start in plank pose with hands underneath the shoulders and head in line with your spine. Raise your right hand and left foot, maintaining a flat back. Hold for 5 seconds. Lower and switch sides.
How many? 2 sets of 10 reps on each side.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
3 Single Leg Exercises You Should Be Doing
Squats and deadlifts are a leg day’s bread and butter, with single leg work typically an afterthought. The general (albeit, misconstrued) consensus labels unilateral exercises as nothing more than light accessory work. That said, single leg strength training offers a myriad of benefits.
Benefits of single leg exercises:
1. Minimal stress on the spine. You don’t have to load a barbell behind your neck and squat to grow bigger, stronger legs. With the average lifter not having the prerequisite mobility to perform barbell squats, the lower back often suffers. Many single leg exercises bypass the low back and put all (if not, the majority) of the load directly to your legs.
2. Correct imbalances. You’re always going to have imbalances to some degree. While bilateral lifts like squats and deadlifts allow you to see imbalances, unilateral exercises allow you to address or correct them. You’ll typically favour one side during a bilateral lift, thus placing more stress on your dominant side. This expands the strength gap between limbs and further exacerbatesthe imbalance. Single leg or unilateral exercises allow you to put the same amount of stress on each leg, every rep of every set. Thus overtime, “evening out” your imbalances.
3. Balance/coordination. Minimizing your base of support (i.e. standing on one leg vs. two) challenges your balance and proprioception.
4. More loading potential to your legs. The ceiling of loading potential (how much weight your legs can handle) is higher to a certain degree given the fact that the common limiting factor during lower body lifts is the lower back. With the limiting factor disassociated, you can load more potential weight directly to your legs.
5. Mobility. Single leg training increases your strength and mobility simultaneously. Just the act of doing single leg exercises will make your mobility better overtime.
3 Single Leg Exercises You Should Be Doing
It’s common to develop a love/hate relationship with these movements. You’ll love the gains, and probably hate actually doing them. Then again, anything worth gaining is worth earning.
Here are three single leg exercises you should be doing.
1. Single Leg Squat
You can think of the single leg squat as a really strict step-up. The difference is you’re placing all of the emphasis on one leg with no assistance from the other.
During step-ups, it’s common to “spring up” with the back leg and use a bit of momentum to step onto the box. With single leg squats, you stand on top of the box and “squat” down with your top leg. As you reach the bottom of the movement, tap your heel to the floor merely for depth indication and push solely with your top leg.
How to do it:
• Stand on a box or bench or other riser. Be sure to stand near the edge of one side to allow your free leg to reach the floor.
• Hold two dumbbells or a plate.
• Keep your left leg straight and off the box to the side.
• Squat down with your right leg and bring your arms forward to shoulder-height.This adds an element of core work and helps you counterbalance.
• Tap your left heel on the floor and push back up to your starting position using only your right leg.
• Do 6-12 reps and repeat on the left leg.
I prefer single leg squats over the infamous pistol squat for a number of reasons:
i) You don’t need to keep your free hanging leg parallel to the floor (which has no added benefit at all and usually encourages poor posture during the exercise)
ii) It’s easier to maintain a neutral spine throughout your set
iii) You can overload the movement to a higher degree than pistol squats
2. Skater Squat
The skater squat is basically a reverse lunge on steroids. Rather than bringing your back foot to the floor, you keep it elevated and tap your knee to ground before squatting back up.
How to do it:
• Hold two dumbbells and stand on your right leg with your left leg bent.
• Have a balance pad underneath your left leg (you can use a pillow or yoga block if you don’t have one).
• “Squat” down with your right leg and raise your arms to shoulder-height to counterbalance and engage your core.
• Tap your left knee to the pad and squat back up using only your right leg.
• Do 8-12 reps and repeat on the left leg.
As with some of the more advanced single leg progressions, the skater squat can initially have a steep learning curve. That said, you can scale it back using some upper body assistance as shown below.
3. Single Leg RDL
The RDL or Romanian Deadlift has been long been regarded as one of the primary lifts to strengthen the posterior chain (low back, hamstrings, and glutes). The single leg variation adds to it’s awesomeness by increasing glute and hamstring involvement.
Typically, you would perform the single leg RDL holding a kettlebell or dumbbell in one hand while balancing on the opposite leg (this is called contralateral loading). That said, you have an array of variations at your disposal.This is just one of many.
How to do it:
• Stand with a kettlebell or dumbbell in your right hand.
• With your left leg slightly bent, hinge forward while reaching back with your rightleg.
o Quick tip: Your back leg and torso should be one straight line and move as one unit to avoid hyperextending the lower back. Think hinging in unison as opposed to just kicking your leg back.
• Have your left arm out to the side to counterbalance.
• Reach straight down with your right arm (as opposed to reaching forward past your feet).
• Squeeze your left glute by applying force through your heel and come back up to your starting position.
Summary
Single leg exercises are more than just light accessory work after your squats and deadlifts. Load them heavy for bigger, stronger legs sans the nagging low back pain that can often be associated with the barbell lifts.
Dennis James Answers: Is The Men’s Open Bodybuilding Talent Pool Shrinking?
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Dennis James shares his thoughts on the future of Men’s Open bodybuilding in the wake of so many new and growing divisions.
When it comes to excitement, Men’s Open bodybuilding is still king in terms of popularity. It’s always the featured event, it always has the highest prize money, and it always gets the most talk from fans. But with so many new divisions offering athletes different kinds of physique goals – will we see a shrinking of the talent pool of athletes interested in Men’s Open? In our latest GI Exclusive, Dennis James breaks down his analysis of athlete interest in Men’s Open in the coming years.
Whenever a new division enters the IFBB arena, there are those that speculate if it could become the new most popular category. Nothing has ever toppled the Men’s Open division. It may be true that there is too much history and “freak factor” excitement to ever topple Men’s Open for fans. But the bigger question is not about fan interest but athlete interest. With so many divisions to choose from – will we simply have less Men’s Open bodybuilders competing?
We asked this to Dennis James in our video conversation from 2020. James is a former pro bodybuilder and current coach and commentator for the sport. Due to this he has his ear to the ground regarding upcoming talent in bodybuilding. That’s why we asked him what his thoughts were for the future of Men’s Open – from an athlete roster perspective.
At this moment in time, Dennis James is not concerned with Men’s Open bodybuilding dwindling in the future. In fact, he thinks that the recent negative criticism Men’s Open has been getting will be fuel for a new generation to prove themselves. So perhaps we’ll actually have an influx of more, or at least perhaps hungrier, athletes competing in the Men’s Open division.
Dennis James may very well be correct about that assessment. He also notes that Men’s Open has always been the most challenging category to compete in – and it never stopped athletes before. The difference now, of course, is there are a wider number of options available. That mixed with an increased focus on health with each passing generation – could the Men’s Open one day (much further down the line) dwindle similar to Women’s Open? Not from lack of fan interest but simply lack of athletes who wouldn’t rather do a different division.
For now it’s impossible to say. It’s already confirmed that some divisions have many more athletes than Men’s Open. Men’s Physique or Bikini, for example, have an extremely large pool of athletes year after year. Men’s Open is comparatively smaller – but it never needed to be 100 pros strong. The problem would be if it dips to such a low point that there aren’t enough competitors on the stage. At this point in time that’s not the case – but what will the sport look like in 30 more years?
You can watch Dennis James go into full detail about his predictions for Men’s Open in our latest GI Exclusive interview segment above!
Chris Bumstead Shows Some Insane Legs Ahead of the Olympia
In preparation for the 2021 Olympia, Chris Bumstead has developed some insane legs.
In bodybuilding it’s sometimes the one with the best legs that can conquer a show. Chris Bumstead appears to be taking this adage to heart as he’s built some incredible legs. Bumstead revealed his vastly improved wheels in a recent post to his social media.
It can be hard to tell what body parts can win a bodybuilding show. Every athlete has a particular gift that allows them to shine on stage. For Chris Bumstead it’s his undeniably well balanced and symmetrical physique.
The Classic Physique Olympia champion dominated the competition at the 2020. While there were still questions remaining about whether or not he could defend his title, Bumstead made it abundantly clear that he would likely rule over the division for years to come.
But Chris Bumstead isn’t content with just being a great champion. It’s clear that Bumstead wishes to leave no stone unturned to be the greatest Classic Physique champion ever.
Incredible Legs
His most recent Instagram post has the bodybuilding world buzzing. Ahead of his title defense at the 2021 Olympia, Chris Bumstead has been building up his legs. Bumstead has cultivated some incredibly impressive wheels that easily outshine any other bodybuilder in the division.
Same, same this year. Just better??
It should come as no surprise that Chris Bumstead has built some impressive legs. His training heading into the 2021 Olympia looks to be be paying off.
Well damn this hack squat was a lot heavier than expected, I almost tapped out until I saw @mattjansen8running over to save my life for another rep?
What do you think of Chris Bumstead and his newly developed legs?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Devon Larratt To Replace Eddie Hall In Match Against Hafthor Bjornsson
Hafthor Bjornsson has a new opponent and it is arm wrestler Devon Larratt.
Hafthor Bjornsson has a new opponent. The news broke on July 25 that Eddie Hall would have to bow out of his boxing match against Bjornsson after suffering a torn biceps. Since that day, there was plenty of speculation on who would replace Hall in the fight. On Monday, we got our answer.
Matt Rhodes announced on his Instagram and YouTube page that arm wrestler Devon Larratt would replace Hall and take on Bjornsson in the ring. The fight will take place in Dubai on Sept. 18.
“Some rumours Devon has experience from his special forces career. He’s also been training with @mrlennoxlewis! What’s your thoughts?!”
Devon Larratt will enter this bout at 46 years old. He has a competitive arm wrestling record of 53-8 since making his debut in 1999. There is a strategy when arm wrestling and the same can be said about boxing — even though it is in different ways.
Larratt will not enter the fight blind. He has been training with Lennox Lewis and will be in a position to compete come fight night.
When looking at this matchup on paper, Bjornsson seems to have a bit of an edge. He stands at 6-foot-9 compared to Larratt, who is 6-foot-5. Bjornsson is about 51 pounds heavier and 14 years younger than Larratt. Bjornsson has a couple exhibition fights under his belt against Steven Ward and Simon Vallily. Larratt is used to head-to-head competition but it is in the sport of arm wrestling and not boxing.
This boxing match will take place the night before World’s Ultimate Strongman contest, and the first-ever strong woman competition. The undercard for the night will have CrossFit Games veterans Josh Bridges vs. Jacob Heppner and powerlifter Stefi Cohen vs. Avril Mathie.
The match between Bjornsson and Hall has not been rescheduled just yet. If social media is any indication, it could happen once Hall is healthy. He has been posting updates on his Instagram page throughout rehab performing different boxing exercises. Until that time comes, Bjornsson will continue to gain experience and Larratt is the next opponent on the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Which Upright Row Alternative Is Best For Gains?
The upright row is a great exercise, but some of these alternatives can really help advance your gains.
The upright row is a great exercise to develop strength and size for your back and shoulders, but also targets other muscles as well. The benefits associated with this great exercise go far beyond what we could imagine for a good pulling exercise and has its own share of advantages when it comes to our training and performance.
While this exercise has its fair share of struggles when it comes to proper form and nailing down the exact motion, once done, it can be a huge benefit to your gains. While the risk of injury may be higher for those who engage in the stress of shoulder movements, with good technique and a will to learn, the benefits are too great to ignore.
The benefits of strong shoulders should not be overlooked and as essential points of connection for our arms to our trunk, strong shoulders should be a priority. Able to assist in functional movements, the real-life benefits translate into the gym as you lift heavier weights with chest and back exercises. Preventing injury is key for keeping you in the gym and strong shoulders can enhance your confidence so those gains never stop and you feel good while looking good.
What Is The Upright Row?
The upright row, when done safely and effectively, can really develop that strength and size you want to see in your back and shoulders. This exercise is important for any lifter looking to help alleviate pain, as well as avoid asymmetry, for those of us in the bodybuilding world know that symmetry is everything.
The upright row will effectively work your deltoids, traps, biceps, back, and biceps, to give you a great upper body exercise full of awesome benefits (1).
Benefits of Upright Row
The benefits of the upright row go far beyond what you might expect. It will increase shoulder strength and hypertrophy by recruiting a variety of muscles around the shoulder joint. While developing maximum strength, you will notice your ability to press and pull seriously become stronger aspects of your workouts. On top of shoulder growth, your traps will see strength gains which will help with those compound exercises like the deadlift and squat. Since the movement is similar to a clean and snatch, any lifter looking to replicate this motion will find success while supplementing with the upright row. The strength and explosivity required will be there and you will find it easier to clean and snatch heavier weight.
How To Perform The Upright Row
With your feet around shoulder width apart, hold the bar facing down, with your hands in a closer grip. With your arms extended down and elbows slightly bent, find your starting position as the bar touches your quads. Keeping the bar close, bring the bar up to your shoulders, bringing them to about chest height. Hold for a moment then slowly lower back to the starting position and repeat for your desired number of reps.
Best Alternatives For The Upright Row
These alternatives are great exercises to supplement when looking for a good variation that will provide the same benefits as the upright row while also changing up your workouts to target your muscles differently.
Dumbbell Upright Row
The dumbbell upright row is a good alternative to use with the absence of a bar. This allows for independent movement since each side is worked isolated from the other. This may be more comfortable of a position for you and can work to fix any imbalances caused by other workouts. The movement is the same only using one dumbbell and this can effectively target each side for its own respective needs without causing any extra discomfort for your often times vulnerable shoulders.
Cable Face Pull
Cable face pulls are great for improving posture, as well as helping to build those upper back muscles, in particular your traps, delts, and rotator cuff. These muscles, when strong and stable, can help break through any plateau. The dreaded training plateau is real but with the benefit of those big, strong shoulders and traps, any difficult exercise may just get a little easier. This can also work to enhance balance to aid in those big lifts that require solid grounding and more advanced movements.
Lateral Raises
A staple shoulder exercise, the lateral raise is a good alternative to try, for while the movement may seem opposite to the upright row, meaning up and down switched to side to side, it can really enhance shoulder growth and development making any movement involving the shoulders much easier. These will work to increase pulling and pushing performance for sport specific movements or every day functionality, and works the smaller stabilizer muscles that are often times overlooked.
Farmer’s Carries
Farmer’s Carries are the ultimate exercise to enhance posture and promote better breathing patterns and serves as a really great alternative to the upright row. These will force your shoulders to stay back and your spine to stay neutral to avoid any uncomfortable feelings with the exercise. Since your chest is more elevated, your breathing will be easier so you can nail down better patterns for more advanced exercises. As a great strength and conditioning exercise, Farmer’s Carries allow you to lift a heavy load while giving your cardio a bit of a boost.
Single Arm Kettlebell Upright Row
Similar to the dumbbell upright row, the single arm kettlebell upright row is a nice variation when you don’t have a bar but works well for those seeking maximum range of motion and muscle growth. Targeting similar muscles, it really gets to the core of the issue when it comes to shoulder health and back growth by giving you a different grip to work with on top of a great accessory fitness tool in the kettlebell.
Check out our list of the Best Kettlebells for amazing kettlebell products!
Wrap Up
The upright row is perfect for developing strength and size in both your back and shoulders, while also working to give those stabilizer muscles a nice boost for growth. Simple and convenient, nailing down proper form is key to avoid injury but you won’t be disappointed with the results. These alternatives will really work your muscles the same and provide for good benefits while also adding variety into your workouts. Give these exercises a try and really feel the gains you know you’ll love.
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*Images courtesy of Envato
References
Schoenfeld, Brad; Kolber, Morey J.; Haimes, Jonathan E. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Best Powerlifting Gym Bag: King Kong Apparel CORE35 Review
Designed for lifters, this gym bag is exactly what you need to look good and see gains in the gym.
Product Overview
When looking to maximize our gains in the gym, we all have certain products and equipment to help us. Supplements like pre-workout and protein powders ensure our nutrition stays on point to see energy, growth, and added recovery. A weightlifting belt and lifting straps keep us strong and stable during those big lifts so we stay away from injury. But too often do we neglect one important piece of our weightlifting journey. A gym bag is essential, and a high-quality one at that, to transport all of these important elements of our health and training into the gym with us. King Kong Apparel CORE35 is the right gym bag for you to see those gains you want most inside and out of the gym.
To neglect a bag that offers style and comfort, and of course space as you flaunt that shredded physique into the gym, would be a terrible disservice to you. When looking for a great gym bag, look no further than to King Kong Apparel as this bag offers everything you could ask for in terms of comfort, space, versatility, and style. One sure fire way to ensure a quality lifting partner, this bag will give you support every time you sling it over your shoulder. Be the one others will envy when you show off not only a toned aesthetic, but stylish gym bag.
King Kong Apparel CORE35 is a high-quality gym duffel bag designed to support all your needs. Durable and lightweight, while also providing space and comfort, this bag is perfect for any gym day.
King Kong Apparel was founded in 2011 with the idea to make the most functional gym bag while still being of the highest quality so athletes everywhere never had to worry about their bags. By working to reinvent the vision of what a good gym bag is, King Kong challenged the status quo and successfully put top tier products on the market. Valuing intelligence, performance, and community, King Kong seeks to better the lives of their consumers by giving them gear that works for their benefit only.
King Kong Apparel CORE35 Highlights
The CORE35 is a high-quality gym duffel bag made to support any and all of your needs. Designed for lifters and made for maxing out space so you fit all the essentials into your bag, you may have just found your new lifting partner, and an incredibly loyal one at that. The CORE35 was designed to solve all your packing problems so you can pack your bag with ease. The CORE35 holds a capacity of 35L (9.2 gal) with the following dimensions: height of 28cm (11’’), width of 45cm (18’’), and a depth of 28cm (11’’). This ensures everything you need for that grueling workout or off-day recovery fits snug to not ruin anything and cause you headache and discomfort as you lug it around. King Kong sought to make the most functional bags around and with the CORE35 they did that and much more.
Product Features
Design
King Kong CORE35 has many amazing features that set this bag apart from its rivals. When it comes to your lifting belt, the days of cramming it into your bag are over. With the loop around design, you can secure your belt around the bag to save space inside, have easy access, and allow it to maintain that vital curve. Along with the belt, this bag holds up to two pairs of shoes so you can have the option to switch up shoes depending on the given exercise. Multiple external and internal compartments are perfect for storing gear, including an internal shoe compartment and a 13’’ internal laptop sleeve. And of course, an easy access compartment for your bottle or shaker ensures proper hydration throughout.
Quality
The overall quality of this bag is very high. The outer material is tough, durable, and lightweight while also being water resistant and easy to clean, and the inner ripstop nylon lining is incredibly tough. If you wanted, you could throw this bag around the floor, pull the belt in and out, and it would still hold its shape with continued longevity. There is a lifetime warranty and King Kong will fix any manufacturing defects during the practical lifetime of the bag, although any defects are unlikely to happen.
Price & Effectiveness
King Kong CORE35 is a high-quality and top tier gym bag able to hold all your equipment and withstand repeated abuse of always being in the gym. This bag comes in two sizes available, 35L and 51L, and in three colors: Black, Desert, and Charcoal.
Pros
Stores belt on the outside
Huge internal capacity
Multiple compartments for all your gear
Great quality and durability to ensure longevity
Cons
If your shoes are larger than US size 13 Mens, then the CORE51 with its larger shoe compartment is a better match for you
Price: $129.95
Overall Value
King Kong CORE35 is a great gym duffel bag to tackle any and all of your needs. Able to fit all your equipment and added gear, the headache of trying to make everything fit is over. King Kong knows the needs of athletes and sought to make the most functional gym bags around and all expectations were exceeded. What you are really getting is a high-quality gym bag with tons of space and great durability from a company who cares deeply about putting the best product out there. Check out King Kong Apparel CORE35 to look good and feel even better as you flaunt your stuff in the gym.
Shop King Kong Apparel CORE35 Here
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