Neutral Grip Prone Rows! These are at the top of my go to accessory exercises for a strong back, right behind pendlay rows. Even though your chest is supported your whole body is still engaged. Prone Rows allow little to to room for any type of cheating.
For any athlete that relays on a lot of shoulder movement use (swimmers, wrestlers, baseball players, throwers) these should definitely be in your injury prevention movements that you performed 2-3x. Per week to help prevent muscle imbalances occurring from your sport.
To perform these set up and incline bench, lay down chest first on the bench so that your sternum is on the edge of the top of the bench and support your weight with straight legs pushing your body into the bench.
Grab either dumbbells or kettlebells (easier to pick up) pull your shoulders back and your scapula down and back, squeeze you core and glutes tight. Pull with your lats flailing your elbows only 45* angle and hold for 2 seconds.
On the decent make sure that you don’t allow your shoulders to be pulled out of the sockets(this will put Strain and pinch or tear the labrum of your shoulder causing pain from over-stretching)
For more information or to find out how Breakdown Athletics can help you feel free to contact us either by phone, email or stopping in. If you are someone who is tried of just going through the motions and want to see real result this is the place you need to be!
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