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Exercise Combo

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Arms, Back & Shoulders

One of the most popular muscle groups to exercise (particularly for men) are the arms. I get asked about how to best exercise the biceps and triceps in association with the back and shoulders, and I understand why that is.


Strong, developed arms, together with a shapely back and shoulders, are a wonderful thing to see. The key to developing an impressive upper body is effective isolation of the muscles exercised and using clean, precise techniques when doing so.

To help achieve this outcome, below is a four-part combo of arm, shoulders and back exercises which can help deliver an effective upper body workout at the best level for the person exercising.

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Single-arm cable row

Step by step:

 

  1. Set up the one-arm cable tricep extension by attaching a single grip handle to a high pulley cable and selecting the weight you want to use on the stack.

  2. Stand or kneel (as I'm doing here) facing the machine and grab the handle with an overhand grip.

  3. Pull your elbow down and keep it tucked in at your wide.

  4. Keeping your body fixed, slowly extend the arm as far as possible.

  5. Pause and squeeze the tricep muscle, and then slowly lower the weight.

  6. Repeat this motion for desired reps, and then repeat for the right arm.

  7. Deliver 4 x 8 repetitions per arm.

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One-arm sitting row

Step by step:

 

  1. Attach a stirrup handle to a low pulley on a cable machine.

  2. Sit down in front of the cable machine with feet braced and knees slightly bent.

  3. Grab the stirrup handle in your right hand with an overhand grip.

  4. Sit up straight with your arm out in front. This is the starting position.

  5. Exhale as you pull the handle toward your waist, rotating it so that your palm is facing in when it reaches your side.

  6. Pause for a moment and then return to the starting position using slow and controlled movements.

  7. Repeat for a complete set and then switch sides.

  8. Deliver 4 x 8 repetitions per arm.

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Stand up pull-down

Step by step:

 

  1. Start the repetition with your arm at a 90-degree angle.

  2. Extend your arm until it is by your side.

  3. Inhale and slowly raise your hand till your forearm comes close to your upper arm.

  4. Return to the starting position and repeat.

  5. Finish all your repetitions and then do the same with the other arm.

  6. Deliver 4 x 8 repetitions of this exercise.

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Wide grip lat pull-down

Step by step:

 

  1. Sit facing a cable machine and use the knee pads to lock in your legs and secure your knees directly above your ankles.

  2. Extend your arms upwards to grab the bar at the widest grip position with your palms facing away from you.

  3. Your hands should be wider than shoulder-width apart.

  4. While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage.

  5. Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.

  6. Maintain tightness in your core and repeat!

  7. Deliver 4 x 8 repetitions of this exercise.

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