Pulling + Posterior Shoulder Exercise Variations

The upper-back consists of a complex of large and strong muscles – therefore it’s difficult to overload these if you only have access to light weights at home.

We can challenge this through volume, isometrics and time under tension.

Doing alternate rows keeps the upper-back muscles engaged to increase the time under tension

This is an effective for targeting the muscles of the back, particularly the latissimus Dorsi and Rhomboid muscle groups. Strengthening these areas is important for boxing to maintain optimal shoulder health and to be able to return to the guard position, efficiently, following mistimed punches.

To perform this exercise correctly:

Set-up in a hinge position with a slight bend in the knee.

Pin your shoulder blades back and down, maintaining a braced core.

Arms should be fully extended to begin, holding the Dumbbells at knee height.

When rowing the dumbbells focus on leading with the elbow and bringing the dumbbell to your armpit.

This is a great exercise for Boxing as it challenges the eccentric control of the upper back muscles.

This will benefit scapula control during anterior movements, especially at high-speeds.

The fast-eccentric control can also benefit decelerating punches that miss and pulling back the punching arm for combination punching.

Technical points to keep in mind when performing this exercise include:

Keep the core braced to maintain balance and avoid leakages in energy.

Draw your shoulder blades, down and back.

Focus on forcefully pulling with your elbow and bringing the kettlebell to your armpit.

This is a great exercise to improve pulling strength whilst challenging rotational mobility and stability.

This will also increase the range of motion performed in a rowing exercise, increasing the strength and length-tension relationship of the upper-back muscles.

This also develops rotation of the thoracic spine which is essential for maximising reach and mid-range punch force in the ring.

To optimise this exercise:

Maintain a strong a hinge position by bracing the core, activating the hamstring and drawing the shoulders back and down.

Think about rowing the kettlebell to your arm pit.

Add the rotation by trying to turn your chest to the sky whilst keeping the lower back in a fixed and stable position.

This exercise provides a great way to create significant tension in the upper back and posterior shoulder muscle groups whilst also challenging core stability in the split stance.

To perform this exercise proficiently:

Begin in a narrow split stance with knees slightly flexed, push your hips back, keeping your spine in neutral to achieve the correct starting position.

Keep your shoulder blades back and down throughout, avoid shrugging when pulling the band.

Focus on bringing the band to each armpit, squeeze hard and hold for a second at the top.

Lower the band under control to the starting position.

These are a fantastic option for developing mobility in the thoracic spine and posterior shoulder area during lockdown. Mobility in these areas is key for improving rotation of the upper-body during punching, allowing for optimal reach and fast punch combinations,

The half-kneeling position also creates an added stretch on the hip flexors which is an important region to mobilise for efficient transfer of force from foot to fist.

To get the most out of this exercise:

Set-up near a wall or a bench. This is an effective external constraint as it limits your range of movement, enabling you to place emphasis on the desired areas.

Fix your shoulder-blades back and down.

Keep the ribcage compressed throughout, avoid hyper-extending through the lower-back.

Resist excessive movement from the lumbar spine – don’t over-stretch, reach as far as your mobility will allow.

Keep your hips facing forward.

Allow your eyes to follow your hand.

These are effective in targeting the majority of the back musculature without access to the required equipment for pulling movements.

To make sure each rep is performed correctly:

Keep your head pressed against the floor.

Avoid raising your chest off the ground.

Maximally contract the muscles involved with each position.