#Chip Up

Top set on the upper back pulldown. Main focus here as any other upper back exercise is full protraction and retraction of the scapulas.Other than this I aim for full shoulder elevation when I get into the stretch,pause then drive those elbows down while keeping the rib cage pushed back,core braced and body slightly back so the cable stays in front of me.The reason I use the d handles is so I can have an internally rotated grip and contract better. ☝️ @team.pfcoaching 📥 #gym #fitness #instagram #reels #bodybuilding

Goated back exercise when done correctly. Heavy barbell rows are such a great compound lift. You do this heavy, with great control and technique you will feel it throughout your entire back session, especially moving into your back-off sets. When you reduce the load for your back-off sets this allows you to perfect technique, refine control, mind muscle connection and still push reps to maximum failure. (I probably could have even went a bit lighter to allow further control) But you need to get to a point in your training where you can push challenging/partial reps and not give up as soon as there is a slight discomfort. Elite physique development requires elite training standards. I always emphasise bringing the barbell in towards my belly button and meeting both points together helps me engage and activate a lot more latts as this movement you can bring the barbell more towards your chest to prioritise more upper back. My back was always a huge weakness, now making it one of my strength 🚀

🇬🇧 BACK & Biceps. 🔥 Clean work. Consistent work. Demanding work. Building strength, thickness, and control — session after session. Workout: • Assisted Front Lever (Bike Lever / Switch Lever) • Assisted Lever Row (Lever Row / Tuck Lever Row) • Bent Over Hip Row • Low Cable Angle Curl (Lock Reps) • Lever Pulldown • Hollow Blast — Chin Hold Strong. Simple. Effective. 🇫🇷 DOS & Biceps. Du travail propre, constant, exigeant. Construire de la force, de l’épaisseur, et de la tenue — séance après séance. Workout : • Assisted Front Lever (Bike Lever / Switch Lever) • Assisted Lever Row (Lever Row / Tuck Lever Row) • Bent Over Hip Row • Low Cable Angle Curl (Lock Reps) • Lever Pulldown • Hollow Blast — Chin Hold Solide. Simple. Efficace. #ControlYourMove #FitnessPark #backandbiceps #backtraining #frontlever

If you want a complete back: ✔ Pull-ups → width ✔ Rows → thickness ✔ Deadlifts → density Train all three. If you find this info useful save and drop us a follow 👊

Single arm cable pulldown; easily in my top 3 all time back movements Pointers: Always sit into an incline bench so you can use your non pulling arm to stabilise yourself Make sure you are aiming your elbow into your hip/pocket when pulling down Control the eccentric as much as you can here, the lat being slowly taken back to a stretched position is creating a stupid amount of stimulus Add this to your training to light up your lats, and follow me for more tips like this 👊🏽

Pull day done properly. Vertical pulls for width. Heavy rows for thickness. Isolation for detail. Finish with controlled arm work. Most people don’t lack effort — they lack structure. If you want the full breakdown of this session and how I program it for growth, DM PULL and I’ll send it over. #HywelPhysique #PullDay #BackWorkout #SnapFitnessPortMelbourne #trainwithintent

Stole this concept from @mbslingshot @marksmellybell - all but eliminates biceps from pulldown movements to isolate the lats. Additionally puts less stress on elbows and wrists, and leaves more in the tank for bicep isolation exercises that come to follow. #hypertrophy #bodybuilding #fitness #gym workout @southsidestrengthak @thetibbarguy

Back not growing no matter how much you train it? Try this superset: Pull-Ups ➡️ Inverted Rows Minimal rest between sets. Great for building back width AND thickness without overcomplicating your training. Give it a go in your next session and let me know how it feels 👊 I’m currently taking on new Online Coaching clients — If you want a structured program or just some general advice, send me a DM 📩

✖️Chest Supported Dumbbell Row ✖️Stop swinging the weight and actually train your back. ✖️Set your chest on the bench. Feet planted. Let the arms hang. ✖️Row the dumbbells toward your hips — not your shoulders. Think elbows back and down. ✖️Control the negative. No bouncing. ✖️What you should feel: Lats, mid-back, rear delts working. Not your lower back. ✖️Common mistakes: • Turning it into a shrug • Pulling too high • Using momentum ✖️Lighten the load if you have to. The goal is tension, not ego. ✖️If your back isn’t doing the work, the weight’s too heavy. #backtraining #dumbbellrow #lattraining #bodybuilding #mensphysique

SPECIMENS ‼️ One of my favorite back finishers: Pull ups to failure Immediately into lat pulldowns for 10 to 12 reps 4 total rounds. Here’s why I like it. The pull ups force you to control your bodyweight and recruit everything. Once you hit failure, going straight into pulldowns lets you keep the tension on the lats without the stability being the limiting factor. You extend the set, drive more volume, and teach your back to keep working under fatigue. It builds strength and size at the same time. If you can’t get at least 6 strict pull ups yet, use assisted pull ups or a resistance band so you can hit that minimum before failing. Earn your reps. Progressively reduce assistance over time. Simple. Effective. No fluff. Try it on your next back day and tell me how it feels. #backday #pullups #hypertrophytraining #strengthtraining #fyp

Do pulldowns properly for a better Lat engagement 💪💪 - Elbows to hips - Shoulders away from ears - Don’t roll the shoulders at the bottom of the movement - Stay rigid #backday #form #strength

🇬🇧 BACK & BICEPS session. Every movement has a purpose — from scapular prep to front lever patterns. Engage your lats first. Keep them engaged. Pull with intent. The details make the difference. 1. Banded Tuck to Front Lever 2. Assisted Front Lever Row 3. Bias Lat Pulldown 4. Double Cable Curl — Scapular Pull 5. Reverse Fly Machine 6. Seated EZ Bar Curl 7. Chin to Split Lever​​​​​​​​​​​​​​​​ — 🇫🇷 Séance DOS & BICEPS. Chaque mouvement a une intention — de l’activation scapulaire aux patterns de front lever. Engage les dorsaux en premier. Garde les engagés. Tire avec intention. Les détails font la différence. #controlyourmove #fitnesspark #frontlever #calisthenics #backday