Upper Body Compound Exercises

EXERCISE Close – grip barbell bent over row

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Biceps brachii – elbow flexion

Start

Finish

TEACHING POINTS

Stand erect and grasp barbell using a pronated grip

Maintaining a neutral spine flex at the hips to at least 45o

Bend knees to 15-20o

Draw bar to abdomen, keeping the wrists straight and elbows close to

body

Pause briefly, then lower the bar to start position

OPTION This exercise can be performed with dumbbells

2

Upper Body Compound Exercises

EXERCISE Wide-grip barbell bent over row

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Biceps brachii – elbow flexion

Start

Finish

TEACHING POINTS

Adopt a pronated grip just wider than shoulder width

Stand erect with feet shoulder width apart

Maintaining a neutral spine flex at the hips to at least 45o

Bend knees to 15-20o

Draw bar to abdomen, keeping the wrists straight and elbows wide

Pause briefly, then lower the bar to start position

OPTION This exercise can be performed with dumbbells

3

Upper Body Compound Exercises

EXERCISE Dumbbell single arm row

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Biceps brachii – elbow flexion

Start

Finish

TEACHING POINTS

Place one knee (under hip) and the same side hand (under shoulder) on top of a bench

Maintain a neutral spine ensuring hips and shoulders are level

Place the other leg out to the side to stabilise

Keeping the wrists straight draw dumbbell to outside of abdomen

(sawing action)

Pause briefly, then lower dumbbell to start position

OPTION This exercise can be performed in an upright split stance

4

Upper Body Compound Exercises

EXERCISE Chin up – pronated grip, just wider than shoulder width

Pull up – supinated shoulder width grip

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Lower trapezius – shoulder girdle depression

Biceps brachii – elbow flexion

Chin up

Start

Chin up

Finish

Pull up

Start

Pull up

Finish

TEACHING POINTS

Grasp handles using a pronated grip

Gently cross feet

Brace abdominals and back muscles to maintain a neutral spine

Breathe in and pull body towards bar (resist the use of momentum)

Pause briefly (chin inline with bar), then slowly breathe out and lower to start position

OPTION Lat pull-down

5

Upper Body Compound Exercises

EXERCISE Barbell bench press

PRIMARY MUSCLES Pectoralis major – shoulder horizontal flexion

Anterior deltoid – shoulder horizontal flexion

Triceps brachii – elbow extension

Start

Finish

TEACHING POINTS

Lie supine on bench with feet on the floor

Grip the bar firmly keeping wrists straight

Brace abdominals to maintain a neutral spine

Lift bar off the rack by extending elbows and position the bar over the chest

Breathe in and slowly lower the bar to mid chest level keeping hands

inline with elbows

Lower bar until elbows are at 90o (about 2” from chest)

Pause briefly, then breathe out and push bar upwards in a natural arc

Finish with elbows extended and bar over chest

OPTION This exercise can be performed with dumbbells

6

Upper Body Compound Exercises

EXERCISE Overhead dumbbell press

PRIMARY MUSCLES Anterior / mid deltoid – shoulder abduction

Upper trapezius – shoulder girdle elevation

Triceps brachii – elbow extension

Start Finish

TEACHING POINTS

Hold a pair of dumbbells inline with shoulders, palms facing forward

Brace abdominals and back muscles to maintain a neutral spine

Keeping the wrists straight with the dumbbells directly over elbows, drive dumbbells upwards

Pause briefly at the top, then slowly return dumbbells to start position

OPTION This exercise can be performed with a barbell

7

Upper Body Compound Exercises

EXERCISE Upright row

PRIMARY MUSCLES Deltoids (medial head) – shoulder abduction

Trapezius – elevation of scapula

Start

Finish

TEACHING POINTS

Grasp bar with a pronated grip

Grip should be narrower than shoulder-width

Rest bar on the thighs with elbows pointing to the sides

Pull the bar upward along the abdomen and chest toward the chin

At the top position, the elbows are higher than the wrists and even (or above) the shoulders

Allow the bar to slowly lower back to the beginning position

OPTION This exercise can be performed with dumbbells

8

Upper Body Compound Exercises

EXERCISE Upright chest press machine

PRIMARY MUSCLES Pectoralis major – shoulder horizontal flexion

Anterior deltoid – shoulder horizontal flexion

Triceps brachii – elbow extension

Start

Finish

TEACHING POINTS

Adjust seat height to position handles slightly lower than shoulders

Grip handles firmly with straight wrists

Brace abdominals to maintain a neutral spine then extend elbows to

push handles forward to start position

Breathe in and slowly return handles to the starting 90o position

OPTION This exercise can be performed supine with dumbbells

9

Upper Body Compound Exercises

EXERCISE Narrow grip seated row

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Biceps brachii – elbow flexion

Start

Finish

TEACHING POINTS

Adjust seat height to a position that allows the chest to rest against support pad

Grip handles using a neutral grip (narrow grip)

Brace abdominals and back muscles to maintain a neutral a neutral spine, breathe in and pull handles towards the abdomen

Pause briefly, then slowly breathe out and return handles to start position

OPTION This exercise can be performed on a cable system

10

Upper Body Compound Exercises

EXERCISE Wide grip seated row

PRIMARY MUSCLES Latissimus dorsi & posterior deltoid – shoulder extension

Mid trapezius & rhomboids – shoulder girdle retraction

Biceps brachii – elbow flexion

Start

Finish

TEACHING POINTS

Adjust seat height to a position that allows the chest to rest against support pad

Grip handles using wide grip (pronated)

Brace abdominals and back muscles to maintain a neutral a neutral spine, breathe in and pull handles towards the abdomen

Pause briefly, then slowly breathe out and return handles to start position

OPTION This exercise can be performed on a cable system

11

Upper Body Compound Exercises

EXERCISE Lateral pulldown

PRIMARY MUSCLES Latissimus dorsi – shoulder adduction / extension

Lower trapezius – shoulder girdle depression

Biceps brachii – elbow flexion

Start Forearms vertical Finish

TEACHING POINTS

Grasp bar using a pronated grip (just wider than shoulder width)

Sit into machine directly with thighs placed under pad

With arms extended, lean back slightly, so sternum is directly under pulley

Brace abdominals and back muscles to maintain a neutral spine then breathe in and pull bar downwards in-line with sternum

Forearms are vertical throughout

Pause briefly, then slowly breathe out and return bar to start position

OPTION This exercise can be performed with a supinated shoulder width grip

12

Upper Body Compound Exercises

EXERCISE Machine shoulder press

PRIMARY MUSCLES Anterior / deltoid – shoulder abduction

Upper trapezius – shoulder girdle elevation

Triceps brachii – elbow extension

Start

Finish

TEACHING POINTS

Adjust seat position so handles are level with shoulders

Grasp both handles

Brace abdominals and back muscles then keeping the wrists straight extend elbows to lift handles upwards

Pause briefly at the top (avoiding over arching the back), then slowly lower the handles until the hands are level with the ears again

Repeat

OPTION This exercise can be performed with a set of dumbbells