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Key Timestamps
0:00 Intro & Overview
1:32 Workout Instructions
1:59 Workout Demonstration
2:41 Hang Pull Finisher Demonstration
3:37 Biomechanics at 0°
3:59 How This Combo Works the Upper Traps
4:45 Type 2 "Fast-Twitch" Muscle Fiber Finisher Explanation
9:12 Biomechanics at 45°
10:25 How This Combo Works the Rhomboids
11:23 How this Combo Works the Middle Trapezius
12:36 Biomechanics at 90°
13:24 How this Combo Works the Teres Major
13:40 How this Combo Works the Infraspinatus
14:10 How this Combo Works the Lower Traps
14:50 How this Combo Works the Latissimus Dorsi
18:13 Spine Extension Overview
18:48 How this Combo Works the Erector Spinae (Iliocostalis, Longissimus & Spinalis)
20:56 8-Week Back Program Intro
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Credits & References:
-Link to the Upper Trapezius video I reference: • 4 Science-Based Techni...
Upper Trapezius Fast-Twitch Fiber Composition Study: pubmed.ncbi.nlm.nih.gov/2148051/
-Anatomy Animations Are Provided By Complete Anatomy
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In this video, I’m going to give you an awesome combination exercise that you’ll be able to use to efficiently work your entire back, all in one go. We’re talking the upper, middle and lower traps, the rhomboids, teres major, the infraspinatus, the erector spinae, and even the lats, will all be hit with this exercise, while only using free weights - which can be particularly valuable for you if you don’t have access to a cable machine or a pull-up bar. It can also be an excellent finisher, or serve as a great way to quickly hit literally all of the back muscles if you happen to be in a rush and don’t have time to go through a full back routine!
With free weights the resistance is gravity, so by performing these shrugs while standing straight up we ensure that we’re getting max resistance by moving directly against gravity. This elevation of your shoulders works primarily the upper trapezius. Because many of the upper trap fibers originate up in your neck, and travel down to insert on the scapula, it will pull the scapula up in that shrug motion. However, in this exercise, we don’t just do standard shrugs. At the end of the combo, we move into several extremely important reps of what are called Hang Pulls. Skeletal muscle fibers aren’t all the same. They’re broken down into two different categories, Type 1 fibers - also called “slow-twitch” fibers, and Type 2 fibers, which are also called “fast-twitch” fibers. So why is that important to understand when working your back? The answer is that almost all your back muscles are primarily composed of type-1 muscle fibers, excep...
For more on how the rest of the exercise hits your middle / transverse traps, rhomboid major, rhomboid minor, infraspinatus, teres major, lower / ascending traps, lats (latissimus dorsi), and erector spinae (longissimus, iliocostalis, and spinalis), watch the video!
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Credits & Disclaimers:
-Anatomy animations are from the Complete Anatomy app
-Michael has not yet finished his medical training and is therefore not yet a licensed physician. The information in this video should not be taken as medical advice.