BOXROX Pro

10 Functional Bodybuilding Exercises to Help You Look Good, Build Strength and Move Well

6. Seated Sled Drag Face Pull – Functional Bodybuilding Exercises

Every time I perform this movement I’m reminded just how effective it is for upper back development. I am also reminded of the fact that this exercise in many ways gave rise to the Functional Bodybuilding movement. Pulling a sled while getting a functional pump in the upper back and arms made this channel come to life. We have posted it before, but it is worth posting again. A terrific drill that can be supersetted with an upper-body horizontal push of your choice.

5. Lean Away Pull Up

This pull-up variation is great for placing emphasis on the scapular retractors. If you find this movement challenging and cannot seem to find tension in the shoulder blades as you lean away, try using a semi-supinated grip on handles or rings. The probated palms forward variation is a little more tricky to connect that tension in the eccentric. 
Personal anecdote – my upper back was sore in a way it hasn’t been in a long time after just two sets of this exercise for 8 reps. Performed at a 30X0 tempo. 

4. Single Arm Dumbbell Torso Row – Functional Bodybuilding Exercises

Single Arm pulling drills are a great way to help balance your shoulders and upper back. They serve as a great tool to develop the scaps and provide the necessary foundation to handle dynamic pulling movements like kipping gymnastics. In the Torso Row, the intent is to your a full body rotation with the single-arm Row. Coordinating trunk twisting along with upper back and upper arm pulling is the focus. 

3. Tempo Dual Kettlebell Front Rack Squat

Some coaches will make the argument that loading with KBs or DBs for squatting in the rack position will self-limit based upon upper back strength before leg strength. While there is some truth to this, that you will fail first due in part to the limits of your upper body being able to support the load, it still serves as a terrific eat to load for squatting. The reason being is that it is very effective and coordinates lower and upper body strength demands in one movement. In a heavy set of these perform as in the video with a 30X0 tempo, you cannot lose focus on either lower body or upper body position and tension. A set of 10 reps performed here at 40kg per hand.

The upper back and trunk get a massive dose from this!

Image Sources

Related news