Category

Upper back

How to do a 2 Point Dumbbell Row

By | Blog, Upper back

How to Perform a 2 Point Dumbbell Row with TurnFit Personal Trainers with Guest Kennedy Hindley

This exercise works on your middle and lower back as well as your shoulders. With your leg raised, your body must work to stay still and stable. This helps with balance and injury prevention.

Steps
1. Start by standing in front of a bench with one hand on the bench. Create a slight bend (approximately 20 degrees) in the legs.
2. Pick up a dumbbell, holding it in a neutral position. Your back should be as neutral (flat) as possible.
3. Raise the leg on the same side as the arm that is resting on the bench and hold.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen
5. Pause for a moment.
6. Lower the dumbbell slowly.
7. Repeat, keeping your leg in the air.

NOTE: Ensure your body does not shift. There will be a tendency to move your body to lift and lower the weight. Your body must remain still and stable.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a 3 Point Dumbbell Row

By | Blog, Upper back

How to Perform a 3 Point Dumbbell Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your back, shoulder, and bicep. This is a great muscle balancing exercise to help build your upper body and encourage proper posture.

1. Start in a 3 point position. Both legs on the floor, bent at the hips with one arm on a bench. Set up by supporting one hand on the bench and getting your back as neutral (flat) as possible.
2. Create a slight bend (approximately 20 degrees) in the legs.
3. Reach down and grab the weight by the handle.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen.
5. Pause for a moment.
6. Return to the weight to the starting position below the shoulder.
7. Repeat.

NOTE: Focus on controlling the movement of your shoulder blade during the exercise.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Single Arm Dumbbell Row

By | Blog, Upper back

How to Perform a Single Arm Dumbbell Row with TurnFit Personal Trainers with Guest Kenned Hindley

This exercise primarily strengthens your back but also increases core strength as well as shoulder and arm strength.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat.

NOTE: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Dumbbell Prone Row

By | Blog, Upper back

How to Perform a DB Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your lats which are the largest muscles in your back. It also works on your biceps.

Steps
1. Lie flat on a bench that is raised so your hands do not lay flat on the ground when your arms are extended. Your arms should hang straight down.
2. Hold the dumbbells by your side in a neutral grip position.
3. Initiate the movement by bending your elbow and retracting your scapula (shoulder blades).
4. Pull the weight in towards your belly button, contracting your lats and driving through your elbows.
5. Pause at the top of the movement for 1-2 seconds.
6. Slowly return to your starting position.
7. Repeat.

NOTE: While doing this exercise, focus on the controlling the movement of your scapula (shoulder blade) and your arm. They should work together. Keep your shoulders back and your spine neutral. Do not arch your back.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Incline Dumbbell Prone Row

By | Blog, Upper back

How to Perform a Incline Dumbbell Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise targets your upper back while also working on your biceps and engaging your core.

1. Using a neutral grip, lean into an incline bench.
2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side toward your belly button.
4. Pause at the top of the motion.
5. Return to the starting position.
6. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Segmental Cat Cow Lumbar Block

By | Blog, Lower back, Upper back

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Seated Thoracic Flexion And Extension

By | Blog, Upper back

How to perform a Seated Thoracic Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This is another great exercise for people who sit at a desk all day. It can be done at work, in the car or anywhere we can sit. It helps us maintain our posture rather than slump over, which in turn leads to better movement and reduce risk of injury.

Steps
1. Sit with your hands crossed behind your head with a neutral spine. Your legs should be at a 90 degree angle.
2. Extend the thoracic spine (middle back) by lifting the chest and engaging the thoracic extensor muscles (the erector spinae, the rhomboids and the mid trapezius). Engage abs to avoid extending the lumbar spine.
3. Hold for 5-10 seconds and return to the starting position.

NOTE: Try to isolate your thorasic region or middle back rather than engaging your entire back. This will be challenging at first, but with practice, it is possible.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Segmental Cat Cow

By | Blog, Lower back, Upper back

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Seated Cable Row

By | Blog, Upper back

How to Perform a Seated Cable Row with TurnFit Personal Trainers and Guest Kennedy Hindley

The Seated Cable Row works your back muscles, forearm muscles and upper arm muscles, which both helps to keep your spinal column aligned and arm muscles toned.

NOTE: For this exercise you will need access to a low pulley row machine with a V-bar. The V-bar will enable you to have a neutral grip where the palms of your hands face each other.

Steps
1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out.
NOTE: You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. You should be squeezing your back muscles hard.
5. Hold that contraction for a second and slowly go back to the original position while breathing in.
6 Repeat for the recommended amount of repetitions.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

TuneIn To TurnFit

>>> Complementary 14 Day HIIT Classes <<<

778-887-0660
Copyright © 2020 Turnfit Personal Training LTD. All rights reserved.

Contact | Privacy | Refunds

Mailing address: 101-2365 W. 3rd Ave V6K 1L6

INFOFIT is our preferred Personal Training School.

Website by Vancouver Websites

We're Open!

In Person & Online Training is Back

 

Take our Contest >
With over $2000 in prizes!

close-link