Back

Before we isolate the back muscles, shoulders need to be properly aligned during all Ball Grip exercises. Incorrect shoulder alignment (rounded/forward shoulders, protracted or poorly controlled scapulae) reduces the ability to fire the targeted muscle. Without proper shoulder alignment, over time—especially when loaded during workouts—it can make you stiff, less agile, increase pain, and leave you feeling older. 

By implementing the following Ball Grip Handle exercises for the Back, you will achieve the following:

• Reduce or eliminate pain between and below the scapula (Chicken wings)
• Improve mobility, neutral posture, and proper spine alignment
• Reduce mechanical stress, while unlocking gains
• Build strength, increase back width and girth
• Improve grip strength
• Improve your physique
• Hit all of the hand angles to find your personal imbalances
• pull the bellybutton to the spine, contracting the abs the entire movement. Back muscles require engaged abs
  

• Most people are weakest on the last 20-25% of the pull on the row movement. BGH targets that portion of the exercise. Controlled movement 

Note - Curl your hips under, and pull your belly button towards your spine before every exercise 

Back Exercise 1

Dual Pulley Seated Rows (Bicycle Hand Grip) 

• Grab the Ball Grip with an overhand grip (Bicycle Hand Grip) 
• Situate the cable between pointy finger and the middle finger and slightly tilt your hands inward.
• Rotate your shoulders back and down and lean back slightly.
  
• Slightly tilt your hands inwards to exaggerate the grip.
• pull the hands towards your upper outer ribs in a straight line, as far back as you can go, and pause.
• squeeze and hold as you pull your chicken wings towards each other.
• Keep your shoulders back and down.
• Feel the mind to muscle link during the squeeze and repeat.
• Keep the weights light. It is more about the form than anything else.
• Isolates the inner middle back.

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Back Exercise 2

Dual Pulley Seated Row (underhand grip)

• Grab the wire between middle finger and ring finger.
• Let the ball and wire fall away from the palms and nestle into the fingers.
• pull the ball/wire back in a direct straight line towards your upper outer ribs.
• Pull as far past you/behind you as you can for the squeeze.
• Pause and slowly return to starting position.
• Notice the section of the back muscle that contracts as you move your hands back
• Isolates the lats. 

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Back Exercise 3

Dual Pulley Seated Row (Neutral Hand Grip)

• Place the wire between the middle finger and the ring finger.
• Squeeze the shoulders back and down.
• Squeeze the ball more than the previous back exercises.
• Sit upright and lead with your elbows.
• The BGH landing spot is closer to the body than the other grips, as well as a bit lower.

• Remember to keep the shoulders back and down the entire movement

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Back Exercise 4

Dual Pulley Seated Pull Downs (Palms facing away from you Hand Grip)

• While seated upright and a slight lean forward, rotate your hips underneath your body, and pull your belly button towards your spine
• Grab the Ball Grip Handles such that the cable is between the pointy finger and the ring finger
• Pull the shoulders back and down, and with your elbows parallel to the floor and completely at your side, palms facing away, pull your hands half a foot away from the outside of each ear and hold and squeeze. 
• Allow your elbows to lead the movement
• slowly return to the starting position. Slowing down this portion of the movement maximizes the rep
• Keep the angle of the cable consistent the entire exercise
• It works the upper inner scapulae, which is very noticeable when doing a quick pulldown.

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Back Exercise 5

Dual Pulley Seated Pull Downs (Neutral Hand Grip)

• While seated, rotate your hips underneath your body, and pull your belly button towards your spine
• Grab the Ball Grip Handles such that the cable is between the middle finger and the ring finger.
• Sit more upright than the palms forward pulldown.
• Pull the shoulders back and down, and with your palms facing each other, pull your hands towards the outside of the shoulders and hold and squeeze.
• Allow your elbows to lead the movement
• slowly return to the starting position. Slowing down this portion of the movement maximizes the rep
• Keep the angle of the cable consistent the entire exercise

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Back Exercise 6

Dual Pulley Seated Pull Downs (Palms facing you Hand Grip)

• While seated, rotate your hips underneath your body, and pull your belly button towards your spine
• Grab the Ball Grip Handles such that the cable is between the middle finger and the ring finger
• Pull the shoulders back and down, and with your palms facing you, pull your hands towards your lower chest and hold and squeeze.
• Allow your elbows to lead the movement
• slowly return to the starting position. Slowing down this portion of the movement maximizes the rep
• Keep the angle of the cable consistent the entire exercise

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