The movement uses grip manipulation to really work your biceps—by resting the top of the vertical dumbbell on your palms, rather than gripping the sides, you put maximum tension on your bicep, and less on the forearm.
Working on your external rotation will help keep your shoulders healthy, improve your posture, strengthen your infraspinatus muscle and improve overhead lifting and reaching overhead.
Frog pumps are an awesome high volume, low load glute exercise that can be used as activation at the start of a lower body session, or as a ‘finisher’ at the end
I don’t know how Jon comes up with these ones, but a challenging variation on standard hamstring curls that is literal hell!
Lying leg curls are one of the top exercises for isolating the hamstrings – the muscles on the back of your thighs.
If you’ve had a training session with Jon recently it’s highly likely you’ve heard him get excited about his newest toy – dynamic training grips. You may have even tried them out firsthand already! For those of you who are not in the know, this article breaks it down for you. Who knows, you may…
A harder variation of the standard double leg hip thrust, this one is a sure way to get the glutes working!
A surefire way to get those posterior delts firing!
The V Grip Cable Front Raise is a variation of the front raise and an exercise used to build the muscles of the shoulders. Utilising the cable machine is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.
The Wide D Grip Pulldown Bar is a more “shoulder friendly” way of training lats. If you have some old shoulder injuries you may find the neutral grip more comfortable, especially on wide grip pulldowns.
Enjoy this delicious orange smoothie. Because it must be said that not everything orange is trying to ruin democracy as we know it.
The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily targets the latissimus dorsi (Lats) muscles. But the upper back (Rhomboids) is also heavily stimulated during this exercise because of the close grip bar, plus the biceps and forearms get a good workout since you’re using them to pull the weight.
This exercise targets your posterior deltoid alongside your upper back muscles. Using the cables means you are able to create constant tension throughout the movement.
This exercise targets your posterior deltoid alongside your upper back muscles. Using the cables means you are able to create constant tension throughout the movement.
The bent-over cable lateral raise looks similar to the standing bent-over dumbbell lateral raise, but it uses cables instead. Unlike dumbbell raises, where the resistance varies during the movement, the cable pulley affords a uniform resistance throughout the motion.