Home » Exercises

Upper back

  • Squat & diagonal lift

    The squat & diagonal lift is three dimensional compound exercise to develop total body strength.

  • Lunge & row

    The lunge & row is an advanced compound exercise. This exercise develops total body strength and power.

  • Romanian deadlift & row

    The Romanian deadlift & row is a compound exercise (combining the Romanian deadlift and the barbell row), suitable for all levels of training. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. During the in-season when training time is limited this compound exercise can save time.

  • Single-leg Romanian deadlift & pull

    The single-leg Romanian deadlift & row is a compound exercise (combining the single-leg Romanian deadlift with the one-arm row) that emphasizes the cross-body connection even more. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. It is suitable for intermediate and advanced levels of training.
     

  • Staggered-stance Romanian deadlift & pull

    The staggered-stance Romanian deadlift targets the entire posterior chain and is suitable for all fitness levels. The staggered-stance Romanian deadlift & pull requires less balance and stability than a single-leg stance and is therefore a good progression to master the single-leg Romanian deadlift & pull. Due to the more stable staggered stance, more weight can be lifted, emphasizing more the strengthening of the upper back, compared to the single-leg Romanian deadlift & pull.

  • Superband X walk

    The superband X walk adds an upper-body component to the movement. This exercise trains the cross-body connection, that transmits forces from the ground through the leg and hip, across the SI-joint via the thoracodorsal fascia, into the opposite lattisimus dorsi. This exercise is suitable for intermediate and advanced fitness levels.

     

  • Assisted pull-up

    The assisted pull-up is a beginner pull-up exercise, where approximately 60 percent of the body weight has to be lifted.

  • Resistance band pull-up

    The resistance band pull-up is the next step in the pull-up progression to reduce the assistance. Progress from heavy resistance to light resistance bands until an unassisted pull-up can be performed.

  • Chin-up

    The chin-up is an excellent exercise to develop upper body strength. The underhand grip enhances the involvement of the biceps brachii. The chin-up is suitable for all fitness levels.

  • Sternum chin-up

    In the sternum chin-up, you pull your sternum up to the bar, increasing the range of motion and the activation of the scapula retractors. This exercise is suitable for intermediate and advanced fitness levels.