Fitness Videos

Single Arm Standing Cable Press for Back Health

 

Ah, the back. It may be one of the largest planes of the body, but it is often forgotten by many fitness enthusiasts. Why, you might ask? Mainly because it isn’t seen very often. When most people think of fit, lean bodies they think of the “showcase muscles“. Muscles such as the pecs, biceps, triceps, or anterior deltoids. These are the flashy muscles that are easy to show off in a t-shirt (and the easiest to take selfies of).

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However, there is merit in taking care of the back muscles. For one, your back is responsible for protecting your spine and giving you proper posture. Spinal health is very important to long-term wellness and functionality. Our spine helps us bend, twist and do just about any movement you can think of, so we need to keep it strong and mobile so we can enjoy bending down to play with our kids, or twisting to get groceries out of the trunk of the car when we’re older.

My goal is to help you not only reach your health and wellness goals, but to continue to set (and meet) new goals 20 or even 30 years from now! Fitness is a life long journey, and we need to make sure we are caring for our bodies throughout this amazing ride.

How To Perform A Single Arm Standing Cable Press:

  1. Get into an athletic stance with your knees over your shins and ankles and booty back like you are about to perform a squat.
  2. Tighten your core.
  3. Roll your shoulders down and back so you have good posture and the shoulder blades are tight against the spine. Hold the handle to the cable machine in your right hand.
    • Pro Tip: Imagine a string is attached at your elbow and is guiding the weight to you. This can help engage the back muscles better and not rely on the arm muscles to move the weight.
  4. Slowly bring the handle to your body using your back muscles and slowly release the weight until your arm is fully extended, but the shoulder is still rolled back and the shoulder blades are still against your back (no arching the shoulder blades or shoulder joint).
  5. Repeat on the other side.
  6. Perform 8-10 reps per side for 2-3 sets.

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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

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

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

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

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Fitness Videos

Reverse Wide Grip Bent Over Barbell Row for Instagram Worthy Back Muscles!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a reverse wide grip bent over barbell row. I love row exercises. There are oodles of variations you can do to achieve a ton of different outcomes, all dependent on your fitness goals. For example, seated rows or bent over barbell rows are amazing for your back and getting those sexy V-shaped muscles we see on professional bodybuilders. But it’s more than just looks, rows can help strengthen the erector spinae to help keep your spine strong and healthy- which reduces your chances of getting injured while working out or playing a sport.

Some of the main varieties of rows are:

  • Seated
  • Bent Over
  • Yates
  • Pendlay

And some common grips are:

  • Narrow
  • Wide
  • Reverse Narrow
  • Reverse Wide

As you can imagine, changing the stance or grip will affect which muscle groups become the main focus of the exercise. So today we are going to look at the reverse wide grip bent over barbell row. Whew! That was a mouthful to say.

I love the wide grip bent over barbell row because it allows me to hit a lot of different back muscles at once. The muscles you will be working out are: the latissimus dorsi (the middle portion), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae.

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What Grip Should You Use For Rows?

Unfortunately, as you’ve heard before with other health and fitness questions, it depends on your goals. The grip you use, and the width of that grip, will determine whch sections of muscles will be the focus of your exercise. If your goal is to have a broad, wide back that is very well defined, then I recommend narrow grip rows. However, if your focus is a healthy spine and good posture, then wide grip rows would be the way to go.

Or, you can be an all-star and do both! There’s nothing saying you can’t do narrow grip rows one day, then wide grips row on your next back training day. But remember, the amount of total weight you will be able to move could be less when you are doing wide-grip versus with a narrow grip, so don’t let that discourage you.

Next let’s talk about what I call “normal” grip versus reverse grip rows. A “normal” grip is when the exterior of your hand faces outward, and your palms are facing your body. This is the most common type of grip you will see at your local gym, or if you Google this term. Generally speaking, when we talk about the muscles used with this type of grip we are looking at the latissimus dorsi (the outer portion), the middle and upper trapezius muscles and the erector spinae. All of which are great muscles to work for a strong and defined back.

Now let’s look at the reverse grip. This grip has the palms facing outward with the exterior of the hand facing in the direction of your body. The muscles that are generally being worked here are the latissimus dorsi (note that it is the middle portion now being worked), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae. See how we are working different portions of the same muscles? This is why you can do rows one way for one workout, then vary the grip and get a completely different outcome from another workout.

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Reverse-Grip Bent Over Barbell Row

Muscles Used: latissimus dorsi (middle portion), rhomboids, lower trapezius, biceps brachii, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an underhand grip (where your palms face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum by raising the elbows up and back. Squeeze your shoulder blades together behind you as the weight is raised.
  6. When the barbell touches your sternum, pause for a second or two before you slowly lower the barbell back to the starting position. When you return to the starting position be sure to not lock your elbows.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

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Wide-Grip Barbell Row

Muscles Used: latissimus dorsi (outer portion), middle and upper trapezius, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an overhand grip (where your palms face your body and the back of your hands face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum/upper abdominal cavity by raising your elbows upward and back. Be sure to squeeze your shoulder blades together as you raise the bar up.
  6. When the barbell touches your sternum/upper abdominal cavity, pause a second or two and squeeze your upper back muscles.
  7. Now, slowly return the barbell to the starting position with arms fully extended, but make sure your elbows are not locked.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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

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Fitness Videos

Single Arm Isolated Cable Presses for a Sexy Upper Body

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a Single Arm Isolated Cable Press. This exercise is a great overall upper body workout for people with Atrial Fibrillation, as well as a good addition to a push/pull day for everyone else. First I will show you how to perform this exercise without any weight, then cut to a video I took in the gym of the exercise being demonstrated on the cable machine.

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What Muscles Are Used?

Single Arm Isolated Cable Presses work the chest, shoulders, triceps and abs. Additionally, if your lunge stance is deep enough, you can even work your hamstrings and quadriceps as well.

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How To Perform This Exercise:

  1. Grab the weight on the machine and take two large steps out and away from the cable station so your body is under constant stress from the weight.
  2. Start off in a lunge with your right leg forward.
  3. Keep your upper back straight, but maintain a nice curve in your lower back (lumbar area).
  4. Bring both of your arms up to shoulder height and parallel to the ground while holding the weight in your right hand. Keep both elbows bent at a 90 degree angle.
  5. On the exhale extend your right arm forward while clasping the weight.
  6. As you inhale keep the muscles of your arm and core engaged as you slowly bring the weight back to the starting position.
  7. Repeat on the other side.
  8. Perform 15 reps for 3 sets as a part of your upper body workout.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

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

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Fitness Videos

Twist That Trunk! Trunk Rotations for Better Abs and Low Back.

Hello and welcome everyone to another episode of Fey Fitness. In today’s video I demonstrate the standing trunk rotation exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is excellent for people who have had prior back injuries that flare up from time to time- as it stretches the muscles in the abs and low back. And if you live with AFib, like I do, then this exercise is great because it does not cause your heart rate to spike like a sit up or crunch might. A standing trunk rotation is low enough in intensity to keep your heart happy, but still intense enough to give your core and low back a workout.

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To perform a standing trunk rotation at home, just follow these simple steps:

  1. Stand straight and tall with your shoulders back. You can place your hands on your hips if it helps you keep your hips still while performing this move.
  2. Keeping your hips as still as possible, start bending forward with your core engaged until your back is parallel to the floor, or you can not bend forward any more.
  3. With your core engaged, rotate your spine to the left as far as you can go.
  4. Hold this position for two (2) seconds.
  5. Now, continue rotating your spine backwards as far as you can go and hold for a count of two.
  6. Continue rotating until you are now bending as far right as possible. Hold for a count of two seconds.
  7. Finish off by rotating forward into your original starting position.
  8. Now repeat this on the other side.
  9. For low back pain relief, perform five (5) rotations per side. If you are using this as a part of your core workout, perform a total of 10-15 reps for 3 sets.

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

Bow Wow! Bird Dog Your Way to Better Abs.

Hello and welcome to another episode of Fey Fitness!

Today’s exercise is atrial fibrillation approved because it will work your core and low back without spiking your heart rate to unsafe levels. What could be this mystery exercise you ask? Why, the bird dog, of course!

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The Bird Dog exercise is a simple and fun exercise that focuses on the core, low back and overall balance. Give this exercise a whirl the next time you are at the gym, or during commercial breaks of your favorite show at home, and experience the benefits of this easy move.

I love this exercise because it improves core and low back strength, increases stability and can be done virtually anywhere! Additionally, this exercise is great for AFib clients because it gives a great workout without them having to worry about their heart rate getting too high, so it can be performed by a wide variety of clients with varying degrees of AFib severity.

  1. Start off by putting on some comfy workout clothes and grabbing your yoga mat.
  2. Get on all fours with your hands directly under your shoulders and your knees straight under your hips. Keep your back nice and curved while your core stayed nice and tight.
  3. To perform this move bring your right arm straight out in front of you (parallel to the floor) while you extend your left leg (which will also be parallel to the floor). Hold this position for 2 seconds.

    Pro Tip: Try to keep your hips parallel to the floor. I see a lot of newbies twist their hips to the side as they bring their leg up. If you are near a mirror when performing this exercise for the first time, just glance over and make sure your hips are in proper alignment to build the correct muscle memory.

  4. Next, return the right arm and left leg to the starting position and repeat the move with the left arm and right leg. Hold for 2 seconds then return to the starting position.
  5. Repeat these motions for 15 reps and 3 sets.

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

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Fitness Videos

Air Bike Your Way to a Flat Stomach!

Hello and welcome everyone to another episode of Fey Fitness!

Today I will be showing you how the air bicycle exercise can impact your core to help you achieve a trim waistline. The air bicycle exercise is a perfect addition to your core workout because it engages the rectus abdominus muscles and the oblique muscles. Our rectus abdominus muscles are also known as the “six-pack” abs most people are vying for, and our obligques are the muscles responsible for helping you bend and twist your abdomen. Additionally, we have a deeper set of abdominal muscles known as the transversus abdominus muscles, that help support the rectus abdominal muscle group during this exercise as well. And finally, your hip flexors, which are also known as iliopsoas muscles, get a good workout from this exercise too.

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To Perform This Exercise, Simply:

  1. Lay down on your back in some comfortable workout clothing. Press your low back downwards until it touches the ground and your spine is in a straight line along the floor.
  2. Gently place your hands beside or behind your head. Be careful to not pull or tug on your head or neck as you perform this exercise. (You and your chiropractor will thank me later.)
  3. Now bring your knees up so your calves are parallel to the floor. Your feet can point straight up towards the ceiling, or straight out and parallel to the floor. This is your starting position for this exercise.
  4. Next, imagine that you are pushing the pedal of a bicycle with your right leg. At whatever pace feels comfortable for you, bring your left leg forward towards your upper body while extending your right leg straight out (and still parallel to the ground). At the same time, bring your right elbow towards to your left knee by crunching to the side. I like to touch my right elbow to my left knee to make sure I’ve rotated enough for the exercise to be effective.
  5. Keep your muscles engaged in your core as you return to the initial position you started in.
  6. Repeat the exercise on the opposite side.
  7. Continue alternating sides like this until you have completed 12 reps for the left side, then do 12 reps for the right side. Perform this for 2-3 sets.

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

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Fitness Videos

Feel the Burn with these Bent Knee Jackknives!

Hello and welcome everyone to another episode of Fey Fitness.

Get ready to light those abs on fire with this killer exercise! A bent knee jackknife is perfect for working both the rectus abdominis and the obliques to get them nice and toned- which also means flat.

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How To Perform This Exercise:

  1. Put on some comfy workout clothes and grab your yoga mat.
  2. Sit on the yoga mat and bring your legs up until your calves are parallel with the floor.
  3. Lean back slightly so your thighs and stomach form a “V”. Your hands can be either loosely gripping the sides of your head or held out straight on either side of your legs so they are parallel with the floor.

    Pro Tip: Don’t pull or tug on your head or neck as this can cause injury and put unnecessary stress on your upper spine.

  4. Now, lean back while you extend your legs as far out as possible keeping your core nice and tight.
  5. Continue to keep your core tight and engaged while you come back forward and bring your legs back to their starting position.
  6. Repeat 15 times for 2-3 sets.

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

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