Yeah, I just can't stop myself... :)

Last night, I was revisting two of the exercises I showed this week from my new "Best Home Gym Exercises" book and decided to crank them up a bit.

I figured I'd share them here to give you an idea of what you can do with the exercises in the book as a "base" to work from.

 

Exercise #1 - Very Close Grip Inverted Rows

I took the same concept I showed with the Very Close Grip Barbell Row (working the brachialis muscle with a compound exercise) and applied it to the Inverted Row.

The overall brachialis-focused concept is the same as the barbell row version as far building the arms go...the brachialis has a TON of growth

Set the bar about 3 to 4 feet off the ground. The more upright you are, the less resistance you'll be working against, the lower the bar, the more the resistance, same as with regular inverted rows.

Take a very close grip on the bar.

Then pull yourself up towards the bar making sure your elbows flare out wide to the side, maximizing flexion in the elbow.

You will feel this VERY strongly in the brachialis.

Important...don't try and pull the bar apart...try to just pull your hands directly towards your face (your hands are locked down, so your hands won't move...your face will, but that's the best cue for it).

You can watch the video for this one here.

If you have a bar (rack or Smith machine), you should definitely try this one....it blew my arms up every bit as good as the barbell row version.

I also did a pull-up version that is MUCH more advanced than this...more resistance but a bit tougher to get the feel for...you can see the video for that one here. If you're very strong on pull-ups, you might want to try that one, too!

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Exercise #2 - Banded One-Leg Glute Deadlift

This is the same exercise, the One-Leg Glute Deadlift, I posted about the other day with the addition of band resistance on the way up to vertical.

I just have to say...this combo is GREAT.

The primary exercise works the glutes in two ways...an isometric stretch to hold the split squat position and hip extension, bringing your torso to a vertical position.

Do your reps on one side, rest, then do you reps on the other side. The reason you want to rest is that even though the different side glutes are getting worked, the spinal erectors of BOTH sides of the body are working against the band tension.

If you don't rest, the second leg will get a LOT fewer reps (I tested it).

Adding a band around your upper body adds direct resistance to that extension movement, so you get even MORE total tension on the glutes.

And in case you're wondering, yes it IS possible to then stand up fully into the split squat top position...with lighter weight

You can watch the video of this exercise in action here.

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The Clock Is Ticking Down On the Special Launch Price!

Right now, you can pick up the book for just $19...this DOUBLES at midnight tonight.

You'll get 277 exercises, using just barbells, dumbbells and a bench, covering every muscle group in your body.

As you can see from the two exercises I just shared above, there is a TON you can do with these new movements in your training arsenal.

And the best part is, you only need SIMPLE, BASIC equipment to do them.

Click here to get your copy of "The Best Home Gym Exercises You've Never Heard Of" now!

Nick Nilsson
The Mad Scientist of Muscle

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