Video Tag
rhomboids
Renegade Row - Dumbbell - On Knees
HOW: Begin this exercise with your knees on the floor and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade...
Renegade Row - Dumbbell
HOW: Begin this exercise in a high plank position with your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade -...
Split Stance Row - Dumbbell
HOW: Start in a standing position holding a weight or object in one hand. Begin the exercise by getting into a split stance lunge and hold this position. While holding the lunge, perform a unilateral low row on the opposite side of your front leg...
Renegade Row + Push Up
HOW: Start on your hands and feet in a high plank position, your hands can be supported on and holding weights or objects (a dumbbell is preferred). Begin the exercise by performing a push up, lower down as far as you feel comfortable with then...
Renegade Row + Push Up - On Knees
HOW: Start on your hands and knees in a modified high plank position, your hands can be supported on and holding weights or objects (a dumbbell is preferred). Begin the exercise by performing a push up, lower down as far as you feel comfortable with...
Bent Over Row - Dumbbell
HOW: Start in a standing position holding weights or objects in each hand. Begin the exercise by performing a hip hinge and hold this position. While holding the hinge, perform a bilateral low row by driving your elbows back towards your back pockets and hands...
Bent Over Row - Band
HOW: Start in a standing position, stand on an elastic band and hold the band with each hand. You can adjust the resistance and tension as needed once you begin. Begin the exercise by performing a hip hinge and hold this position. While holding the...
Band Pull Apart - 0, 90, 180
HOW: Perform a banded pull apart at a low angle, middle angle, and a high angle. With all three angles make sure your shoulder blade are initiating the movement. FEEL: You will feel the shoulder blades and shoulders working with this exercise.
Scapula Retraction Ball Toss
HOW: Use a light option to push back and forth behind your back. Make sure your shoulder blades are pulled back for the entirety of this exercise. FEEL: You will feel your shoulders and shoulder blades working with this exercise. COMPENSATION: Avoid allowing your elbows...
Serratus Scoop - Dumbbell, Band
HOW: Begin with both hands at your side with a band looped around your wrists and light dumbbell in hand. While keeping tension on the band for the entirety of this exercise, elevate your arms in front of you then slowly return. FEEL: You should...