Fitness Videos

Stronger Back Series: Parallel Grip Lat Pull Down

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Parallel Neutral Grip Lat Pull Down. This is another variation on the traditional Wide Grip Lat Pulldown, so you’ll still get a great back workout, we’re just gripping the hand bar in a different way.

 

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Parallel Neutral Grip Lat Pull Down?

  • A Parallel Neutral Grip Lat Pull Down will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Lat Pull Down will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a fantastic workout in terms of maximizing the efficiency of your upper body workouts and making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

 

How to Perform a Parallel Neutral Grip Lat Pull Down:

  1. Sit on the machine with knees hips width apart and feet firmly planted on the ground.
  2. Grab onto the parallel handle with your palms facing each other and in front of the body.
  3. Sit up nice and straight with your shoulders rolled back and down, away from your ears.
  4. As you exhale, engage the lat muscles and use them to slowly bring the handle to your chest. PRO TIP: It’s perfectly normal to feel tension in your arms, they are working to grasp the handle and the biceps are secondary movers in this exercise.
  5. Once the handle is at your chest, slowly raise the handle until your arms are straight and back in the starting position.
  6. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to my website at FeyFitness.com .

 

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

 

Cheers,

Fey

 

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

 

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Fitness Videos

Stronger Back Series: Supinated Grip Low Row

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another beginner level back exercise called a Supinated Grip Low Row. Don’t worry, just because it is a mouthful to say doesn’t mean it is hard to do!

Why Do a Supinated Narrow Grip Low Row?

  • A Supinated l Grip Banded Pull-Up will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
  • A supinated grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.

 How to Perform a Supinated Narrow Grip Low Row:

  1. Sit in front of the Low Row Machine with a straight posture and your feet planted firmly on the foot rests.
  2. Grasp a bar shaped handle with your palms facing the ceiling. Roll the shoulders back and down. This is your starting position.
  3. As you exhale, use the back muscles to pull the handle towards your sternum slowly.
  4. Pause for a second or two, then inhale as you slowly release the handles back to the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always,please like and subscribe to this channel to stay up to date on new content,and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

Stronger Back Series: Neutral Narrow Grip Low Row Machine

STRONGER BACK SERIES:

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another beginner level back exercise called a Neutral Narrow Grip Low Row. Don’t worry, just because it is a mouthful to say doesn’t mean it is hard to do!

Why Do a Neutral Narrow Grip Low Row?

  • A Neutral Grip Banded Pull-Up will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
  • A basic neutral narrow grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.

 How to Perform a Neutral Narrow Grip Low Row:

  1. Sit in front of the Low Row Machine with a straight posture and your feet planted firmly on the foot rests.
  2. Grasp the narrow grip handles with a neutral hand position. Roll the shoulders back and down. This is your starting position.
  3. As you exhale, use the back muscles to pull the handle towards your sternum slowly.
  4. Pause for a second or two, then inhale as you slowly release the handles back to the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

Chest Lifts for Strong, Toned Abs

Hello and welcome everyone to another edition of Fey Fitness! Today we are taking a little break from the Stronger Back Series to talk about our core. I was worried you all might be getting sick of back workouts and exercises, so here is an easy ab exercise you can do from the comfort of your own home.

Fitness.jpg

Why Do a Chest Lift?

  • A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
  • Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
  • The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.

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How to Perform a Chest Lift:

  1. Lay on a soft surface that won’t hurt your back with your knees bent and feet planted firmly on the floor. For a more advanced workout you can place your legs and feet in a table top position with the knees and hips at a 90 degree angle.
  2. For a beginner workout, place your hands gently behind your head and keep your elbows wide, but still in your peripheral vision. For more advanced versions your arms can be pointed straight up towards the ceiling, or kept parallel to the floor.
  3. Tuck your chin slightly to better stabilize the spine and neck.
  4. Engage your core and raise your sternum up and towards the sky. Try to raise yourself up off the floor enough so most of your shoulder blade is off the ground.
  5. As you exhale, slowly lower yourself back down into the starting position.
  6. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

STRONGER BACK SERIES: Banded Neutral Grip Pull-Up

STRONGER BACK SERIES:

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Neutral Grip Banded Pull-Up.

Why Do a Neutral Grip Banded Pull-Up?

  • A Neutral Grip Banded Pull-Up will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Neutral Grip Banded Pull-Up will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a very effective workout and increase the efficiency of your other upper body workouts by making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

hi.jpg

How to Perform a Neutral Grip Banded Pull-Up:

  1. Place the band (with a weight of your choice) around the handles of a pull-up bar.
  2. Put one, or both, feet into the strap and grasp the pull-up bar with a neutral grip.
  3. Roll the shoulders down and back, engage your core and keep your spine as straight as possible while using your back muscles to pull you up to the bar. PRO TIP: To increase the intensity of the movement, pause for a few seconds at the top of the pull before beginning to lower yourself back down.
  4. As you exhale, slowly lower yourself back down into the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

No Fey Fitness Video: Fey Is Sick!

Boo! And not just because it’s the week of Halloween. My friends have all been passing this cold around and it looks like it’s my turn to get it. Ugh! I’m sorry to be sick twice in one year. But as soon as I’m well you can expect another great fey fitness video.

Thank you for your patience!

Cheers,
Fey

Patreon: https://www.patreon.com/FeyFitness
Instagram: https://www.instagram.com/fey_fitness
YouTube: https://youtu.be/H3KqEQcIoAU

Fitness Videos

Stronger Back Series: Narrow Neutral Grip Lat Pull Down

STRONGER BACK SERIES:

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Narrow Neutral Grip Lat Pull Down. Most lifters will refer to this move as a Neutral Grip Lat Pull Down because there are oodles of variations on the basic Lat Pull Down. But not to worry, I will be outlining other variations in later videos/blogs, but for today I wanted to teach you how to do this basic modification of a Standard Lat Pull Down.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

hi

Why Do a Narrow Neutral Grip Lat Pull Down?

  • A Narrow Neutral Grip Lat Pull Down will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Lat Pull Down will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a big bang for your buck in terms of maximizing the efficiency of your upper body workouts and making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

 

How to Perform a Narrow Neutral Grip Lat Pull Down:

  1. Sit on the machine with knees hips width apart and feet firmly planted on the ground.
  2. Grab onto the V-handle with your palms facing each other and in front of the body.
  3. Sit up nice and straight with your shoulders rolled back and down, away from your ears.
  4. As you exhale, engage the lat muscles and use them to slowly bring the V-handle to your chest. PRO TIP: It’s perfectly normal to feel tension in your arms, they are working to grasp the handle and the biceps are secondary movers in this exercise.
  5. Once the V-handle is at your chest, slowly raise the handle until your arms are straight and back in the starting position.
  6. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness