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Hi all, I thought I'd share a back exercise i've been doing recently. Some of you may have seen it before, if so, My apologies.
It started when one of the guys I used to work with got into a big conversation about how he shot the longbow, which is pretty hard work. This guy had MASSIVE forarms and a back that could crush a can, and if you look at skeletons of archers from the middle ages you can see the way the body has adapted to such large muscle gains (e.g. curvature of the spine, increased bone density e.t.c).
Anyhoos, stand yourself sideon in front of an adjustable cable pully. You'll need a handle that you can hold centrally like a dumbell handle e.g. ---<| and set this at around mid chest height.
Stand side on and imagine that the handle is the drawstring of a long bow. You have to pull it back as far as you can (i get just past my shoulder), then slowly return it.
The aim of the exercise is control, slow and steady, without any jerky movements and moving the handle along a straight line. Swap arms and try the otherside the same way for however many reps/sets you use on your exercise routine, just remembering to use strict form.
The whole exercise should feel like drawing a bow, and will work a large part of your back, forarms and shoulder girdle.
If anyone asks what your doing, just say you've got a group of friends together and your going to reinact the Rambo quadrilogy.
It started when one of the guys I used to work with got into a big conversation about how he shot the longbow, which is pretty hard work. This guy had MASSIVE forarms and a back that could crush a can, and if you look at skeletons of archers from the middle ages you can see the way the body has adapted to such large muscle gains (e.g. curvature of the spine, increased bone density e.t.c).
Anyhoos, stand yourself sideon in front of an adjustable cable pully. You'll need a handle that you can hold centrally like a dumbell handle e.g. ---<| and set this at around mid chest height.
Stand side on and imagine that the handle is the drawstring of a long bow. You have to pull it back as far as you can (i get just past my shoulder), then slowly return it.
The aim of the exercise is control, slow and steady, without any jerky movements and moving the handle along a straight line. Swap arms and try the otherside the same way for however many reps/sets you use on your exercise routine, just remembering to use strict form.
The whole exercise should feel like drawing a bow, and will work a large part of your back, forarms and shoulder girdle.
If anyone asks what your doing, just say you've got a group of friends together and your going to reinact the Rambo quadrilogy.
