Adaptnyc Fitness

Standing Trap Row

Standing Trap Row

Standing Trap Row – This is basically an Upright Row with some modifications from the traditional technique seen in gyms, magazines, etc. Recognition to JL Holdsworth of Spot Athletics in Columbus, OH for illustrating safe technique on these in his video series on EliteFTS.com. We found this version to be very effective for stimulating theRead more about Standing Trap Row[…]

Pullover

Pullover

Pullover – The pullover exercise can be performed with a single dumbbell, a barbell (preferably a multi-grip or EZcurl bar), high pulley cable system, or on a specifically designed Pullover Machine with cams and a weight stack. We will describe the fundamentals that apply to the first three, as the machine takes no technical expertiseRead more about Pullover[…]

Lat Pulldown

Lat Pulldown

Lat Pull Down– This exercise is typically performed seated, in front of a cable column. The most utilized grips are pronated (palms forward) at slightly wider than shoulder width, and neutral (palms facing each other), from just outside to just inside shoulder width. The grip will be determined by the types of handles available. Generally,Read more about Lat Pulldown[…]

Flexed Arm Hang

Flexed Arm Hang

Flexed Arm Hang (timed)– Using a step stool or a spotter, achieve the correct top position (INCLUDING SCAPULAR RETRACTION AND DEPRESSION) of the pull up movement and hold for a prescribed duration or, until you start to lose this position. Static Holds are a great way to get started on difficult movements. See below forRead more about Flexed Arm Hang[…]

Pull Ups

Pull Ups

  Pull Ups– The Pull Up is one of the fundamental compound upper body strength movements. Like it’s bodyweight as resistance cousin, the pushup, it plays a significant role in assessing and improving upper body strength relative to body weight, as well as maintaining shoulder health and function. Setup: Grips include pronated (palms away fromRead more about Pull Ups[…]