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Kate Middleton dubbed 'sight for sore eyes' at Queen Elizabeth II funeral
ADMIN posted a blog entry in Geo News Blog
Kate Middleton lauded for her grace and beauty at Queen Elizabeth II funeral -
The night out comes after Faye announced that she's split from her personal trainer boyfriend Joe
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Kendall Jenner is a sight for sore eyes in makeup-free snaps
ADMIN posted a blog entry in Geo News Blog
Kendall Jenner showed off her cool summery fashion in Los Angeles Saturday -
Paris Jackson leaves jaws dropped in latest snaps
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Biden has sore throat and body aches, but COVID symptoms improving: physician
ADMIN posted a blog entry in Geo News Blog
Biden's lungs remain clear and his oxygen saturation "continues to be excellent on room air," says his physician -
Katy Perry sends pulses racing with her captivating photos in a black floral bralette and matching midi skirt
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If the divide between Virat Kohli and Rohit Sharma fans wasn’t already enough, last week’s shocking announcement from the BCCI, stripping the former of his ODI captaincy against his will and handing it over to the latter has made the matter worse, especially on social networking sites. The All-India Senior Selection Committee also decided to name Mr Rohit Sharma as the Captain of the ODI & T20I teams going forward.#TeamIndia | @ImRo45 pic.twitter.com/hcg92sPtCa — BCCI (@BCCI) December 8, 2021 Being the pillars of Indian cricket, both the superstars enjoy a massive fan-following on social media but obviously this news was received differently in both the camps. Ever since the announcement has been made, the fans of the Mumbai Indians skipper are over the moon while those who idolise Kohli are busy giving shape to various conspiracy theories to satiate their frustration. © Reuters There have been multiple reports suggesting that the BCCI didn’t want to change the ODI captain but they had to cave in front of Rohit’s demand. The reports suggested the opener told the selectors that he wanted full control of the white-ball squad which forced the selectors to strip Kohli of the 50-over leadership role and crown him the new ODI skipper. This and several other reports indicate that not everything is rosy between the two players but then we would never know what’s the real truth unless, of course, one of them comes out in public and addresses it – the likelihood of which is very miniscule. © Reuters Amidst all this, Rohit Sharma, in his first interview since becoming India’s new ODI skipper, has heaped praise on his predecessor, eulogising about everything that the country was able to achieve under his leadership. India might not have won any ICC tournament but Kohli’s ODI record as a captain was second to none. Under him, the Men In Blue won more than 70 percent of their matches, more than any of his counterparts since he took over the reins from MS Dhoni. © Reuters That’s why it came as a huge surprise when the BCCI decided to sack him despite him categorically saying that he wanted to lead the side in ODI and Test cricket. Reflecting on Kohli’s legacy as India's limited-overs captain, Rohit said that he always “led the team from the front” and always strived to win each and every game that they played in the last five years. Goals & excitement Working with Rahul Dravid @imVkohli's legacy as India's white-ball captain #TeamIndia's new white-ball captain @ImRo45 discusses it all in this special feature for https://t.co/Z3MPyesSeZ Watch the full interview https://t.co/JVS0Qff905 pic.twitter.com/kFlqZxWh5t — BCCI (@BCCI) December 13, 2021 “He's put the team in a situation where there is no looking back. Those five years he has led the team, he led from the front every time we stepped onto the park. There was clear grit and determination to win every game. That was the message to the entire squad,” Rohit said in his first interview after getting India's white-ball captaincy in both formats. The ‘Hitman’ further added that he always had a great playing under Kohli’s captaincy and he would continue to enjoy every moment even now. © Reuters “We had a great time playing under him. I have played a lot of cricket with him, I have enjoyed each and every moment and I'll still continue to do that. We need to keep getting better as a team and as individuals and that will be the focus not just for me but for the entire squad moving forward,” he added. The Kohli fans were not pleased with Rohit’s sweet words and they blamed him and BCCI president BCCI president Sourav Ganguly for conspiring against the red-ball skipper. This is just covering up... Best of luck.. V support vk.. — सज्जनगडावरचा आंनद्या (@AndyPujari) December 13, 2021They have just changed the captain... India has not won any icc tournament.... Seriously they are celebrating as if india has won icc trophies under rohit.... — Deepak (@Deepakmm_93) December 13, 2021Kohli robbed — Rags (@cfc_rags) December 13, 2021Robbery pic.twitter.com/lE8n2GE3nL — Tyrion Lannister (@KohliIsKing) December 13, 2021the discreet sacking of Kohli & the systematic elevation of Rohit Sharma doesn't augur well!Inspite of Rohit's painfully superficial description of enjoying playing under Kohli, it's common knowledge that those two don't get along! Don't see how an ICC win is possible! — Rohan Kadam (@RohanMilan) December 13, 2021#ShameOnGanguly Important match duck out and rewarded as a captain what a shame.@Bcci @SGanguly99 — Hasan (@Hasan18204504) December 13, 2021Amidst all the criticism, the Ganguly has smartly thrown the ball back in Kohli’s court holding him responsible for his shocking removal. Ganguly said that Kohli was removed from his role because the selectors were against the idea of having two separate white-ball skippers. The former India captain during one of his interviews argued that none of it would have happened had Kohli listened to him and not stepped down from the T20 captaincy ahead of the T20 World Cup. View the full article
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Sajal Aly is a sight for sore eyes in these 'Khel Khel Mein' promotional snaps
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Sajal Aly looks has left fans swooning with breathtaking pictures -
Hiba Bukhari's pictures from Northern areas are sight for sore eyes: See Photos
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Hiba Bukhari is treating fans with serene photos from her trip in the mountains -
Katrina Kaif is reportedly dating Indian actor Vicky Kaushal
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Anushka Sharma is a sight for sore eyes during lunch date with Virat Kohli
ADMIN posted a blog entry in Geo News Blog
Anushka poses in a white sweater paired with denim jeans -
5 Best 10-Minute Workouts That Will Leave A Beginner Sore & Satisfied
ADMIN posted a blog entry in FDF Online News
Busy, busy, busy, are we?! Look, we understand that your schedule is tight and your 9 to 5 job leaves you with no energy. But if you’re trying to amp up your routine and get back into the fitness game, remember to have fun. Don’t wait for your trainer to treat you like a newbie. Learn your moves in advance. We’re not here to tell you which workout should be your go-to and which exercises you should say no to. But investing an hour a day in exercises you don’t like is no less than a punishment. What if we ask you to try 10-minute workouts for beginners? That sounds doable. Get comfortable with these and then, we’ll talk about keeping it short but making it intense. __ECOMLOOKS__2827__ __ECOMLOOKS__2828__ __ECOMLOOKS__2829__ __ECOMLOOKS__2830__ __ECOMLOOKS__2831__ Cooldown & Stretch It’s very important to slow down your heart rate and stretch out your muscles before you wrap up your workout. Start with the cross body (side to side), followed by torso twist, chest stretch and full-body stretch. Explore More View the full article -
Katrina Kaif's ravishing picture is a sight for sore eyes: Check out
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Katrina Kaif seen looking ethereal in a casual yet chic outfit -
Rebel Wilson dress was worn by Prince?s Harry wife Meghan Markle, precisely a year ago
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Minal Khan is a sight for sore eyes as she stuns in white for Qawwali night
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Minal Khan was nothing short of a vision as she stunned in an ethnic all-white attire -
'Dirilis:Ertugrul': Asl?han Hatun actor's candid picture is a sight for sore eyes
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Asl?han Hatun is popular character from Turkish TV series "Dirilis:Ertugrul" -
Esra Bilgic, who essays the lead role of Halime Sultan has become a household name in Pakistan
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Sore From A Hard Workout? These Tips Will Surely Ease It Out
ADMIN posted a blog entry in FDF Online News
Getting sore after an intense workout is common, but sometimes it may also become a reason to worry when you have to skip the gym the next day. A gradual increase in discomfort that occurs between 24 and 48 hours after an intense workout is referred to as the "delayed onset muscle soreness" or in other words DOMS. Mild muscle strain created by weight training creates microscopic tears to the muscle fibers, which in turn causes a bit of pain. The aches and pains should be minor and are simply indications that muscles are adapting to your fitness routine. Here are 5 tips that will help you in reducing soreness. 1) Try Moving Around I know that it would be the last thing you expect to do after an intense workout session. However, moving around will only ease off your soreness. If you keep on sitting around thinking that you are giving your body the 'relax' it is looking for, you are only going to get stiffer with time. Moving around like taking a walk and skipping the long hours on a chair will help in increasing the blood flow in your body and help you in reducing soreness in muscles. 2) Warming Up If you enter the gym and still feel sore from yesterday's workout session, getting a good warm-up before beginning your workout is a good idea. Warming up will help you with good blood supply to your muscles and also prepare your ligaments and tendons for an upcoming workout. © Breaking muscle 3) Post Workout Stretching I've rarely seen people performing static stretching after their workout. This is the biggest mistake you can make if you take your training seriously. Static stretching helps you with your post workout recovery. Even a ten minute of post workout static stretching can help you reduce soreness after your workout to a great extent. 4) Foam Rollers Foam rollers are the best way for self-myofascial release. When you perform foam rolling, the foam roller applies gentle sustained pressure into the myofascial connective tissue to eliminate pain and restore motion. The best way is to perform foam rolling before as well as after your workout. 5) Deep Tissue Massage Getting a deep tissue massage once in two weeks is also an effective way to reduce your soreness. Deep tissue massage is also helpful in getting rid of chronic pain. However, make sure that you are getting the massage from a professional or else things may go the other way round. © Breaking Muscle 6) Meet Your Protein Intake You are bound to get sore if your protein intake does not match your efforts in the gym. You have to understand that the protein requirement of a person who lifts or does an intense workout daily is more than an average Joe. You can't have the same intake of protein and expect your body to perform better. Muscles need protein to repair and rebuild themselves. If ample amount of protein is not available, your muscles are bound to get sore. Thus make sure that your protein intake is high enough to compliment your efforts in the gym. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube. -
Make Your Upper Back Scream, Sore And Strong With This Exercise
ADMIN posted a blog entry in FDF Online News
Hitting back can actually get confusing for some people. It's a large muscle group, with too many exercises and no idea about what loads to choose. Here let me briefly chop up some tips for you first and then I'll let you know a killer back exercise. How To Go About Choosing The Exercises To Completely Hit The 'Back Muscles' © Pixabay 1) First things first: there's no point doing every damn back exercise on the same damn day. Pick the ones you FEEL the most. By 'feel' I mean the exercises that really make you feel like your back is all up in action and doing what you want it to do. No more than 3 are optimum, given the fact you go hard throughout all sets for these. 2) Stop doing 'marathon reps'. If you are doing up to 15+ reps on an exercise, you are not doing anything. Definitely not hypertrophy work. Control rep speed, feel the stretch and contract on every rep, breathe properly and maintain proper form. Cut down the reps to 8-10. 3) Have a vertical pulling, horizontal rowing and a bent over pulling action exercise. Progressively overload on every exercise. Incorporate these 3 tips while training your back and you will feel the difference. Low reps means lesser fatigue, controlled rep speed means consistent mechanical tension and more loads mean more muscle tissue damage. The Neutral Grip 'Paused' Pull Downs © Amazon So here it is. This is the exercise that I don't see getting its full due. This great 'lat builder' is called the neutral grip 'paused' pull downs. This exercise adds to your strength and size all while increasing mobility across the shoulder and the back region. How To Do It Set up the neutral grip that you usually use for seated rowing on a lat pull down pulley. Tuck yourself into the seat and pull straight down. Where to include the pause? Both when your lats are stretched out on the top (2-3 seconds) and when they are contracted upon pulling down (3-4 seconds). Sounds brutal? Well, it sure is. Use the weight that you can handle best and don't compromise your form. © PubMed As you can see in the above image, these pull downs fire up the pectorals, biceps, and the rear deltoids too. -
Last month, when Juventus travelled all the way to Manchester United for their UEFA Champions League Group H clash, all eyes were on Cristiano Ronaldo - the prodigal son who was returning to his old home. While the Portuguese couldn't get his name on the scoresheet in his team's 1-0 win at Old Trafford, he had a great homecoming amid warm reception from the United fans. He clicked selfies with the pitch invaders, played a pivotal role in the lone goal and acknowledged the reception he got at Old Trafford. On 8th November, Ronaldo was once again the centre of attraction when the Red Devils visited the Allianz stadium in Turin for their group game in the European competition. And, Ronaldo didn't disappoint (at least not on the pitch). For someone who was yet to score for Juventus in the Champions League, Ronaldo couldn't have notched up his maiden goal any better. The 33-year-old opened the scoring for his side with a breath-taking volley in the 65th minute. Capitalising on Leonardo Bonucci's perfect long-ball, the Juventus forward unleashed an absolute stunner that went past United goalkeeper David de Gea. WHAT A GOAL FROM CRISTIANO RONALDO ð³pic.twitter.com/9oypBzYY7u — LewisMcinnes (@TheLewisMcinnes) November 7, 2018 While his maiden Champions League goal for Juventus brought the home fans to their feet, Ronaldo's happiness was short-lived as his strike was cancelled by Juan Mata in the 86th minute. With the game levelled, Alex Sandro's own goal in the 90th minute allowed United to snatch a 2-1 win against the Turin-based club. Despite taking the lead, Juventus couldn't hold their nerve and the frustration was quite evident in Ronaldo's post-match interview. The Portuguese star, who shares a special bond with United and their fans, claimed that Jose Mourinho's team did nothing to deserve the win. © Reuters “The Champions League is a special competition, where you could be winning, but can't relax, as anything can happen. We dominated the game for 90 minutes, had so many chances, could've killed it off three or four times, but we relaxed and were punished," Ronaldo told Sky Sport Italia. “Manchester United did nothing to win the game. They created two chances from set pieces. English teams are always looking for set pieces You can't even talk about luck, because you have to find your own luck and in this case, we just gifted it to them. Now we've got to lift our heads, as we played really well and are still top of the group,” he added. United's shock win undoubtedly gave their fans something to cheer for, but Ronaldo's post-match comments didn't go down well with them. Expressing their displeasure, the United fans took pot-shots at the Portuguese on the social media. What??#Ronaldo#JuveManchesterUnitedpic.twitter.com/cOP8cT1Sk5 — Huzaifa Ahmad (@huzaifascool) November 8, 2018 Moral of the day #mufc#manutd#juvmun#ronaldo#mourinhopic.twitter.com/JeVgPRDgtJ — Man Utd Trolls (@ManTrollsUtd) November 8, 2018 Ronaldo after the match xD Via @mantrollsutdpic.twitter.com/Yy4Wo0cor1 — ManUtd Empire (@Empire_Mu) November 8, 2018 Now i more than EVER want someone else to win the BallonDor and not the salty arrogant Ronaldo,who used us time and time again for new contracts — danin ted (@danin_ted) November 8, 2018 After Ronaldo salty comments and celebrating against us,i think it's time to move on. I've loved him through thick and thin but now not anymore. No more following him — danin ted (@danin_ted) November 8, 2018 Never thought Ronaldo would be so salty about losing to his former club ð — Laurenð¦ (@__Lauren____) November 8, 2018 Ronaldo flexed his packs on us and guess who took the L? haha — SnowyNoni, Muffin (@Noni_ManUnited) November 8, 2018 The best thing about winning against Juve is seeing their salty fans. Even Ronaldo is salty af. Haha what a game — Name (@DanangJaga) November 7, 2018
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If you really want to test your true strength levels, get on to a pull up bar and start doing strict form pull ups. It's like a mirror test. You see the strength that actually is there. How strong are your lats, arms and core, the pull ups tell you all. But what if you are already a master at pull ups? A simple rule for building more muscle and getting stronger is to make the existing exercises tougher by either adding reps or certainly, adding more weights over time, which is called, progressive over load. If you are already doing well with not only body weight pull ups but also with weighted pull ups, try this 'pull up and hang' variation. Do Isometric Holds Build Muscle? © YouTube An isometric hold is nothing but a stretched out position in which the joint angle and the muscle length doesn't change during contraction. You remain static and stretch. A lot of guys think that 'iso holds' don't build muscle but that's false. Here's why iso holds build muscle: 1) The tension you develop on an isometric stretch is and will always be greater than the tension you can develop on a 'concentric and eccentric exercise'. 2) In a 'concentric and eccentric exercise', the tension on the stretched muscle increases and decreases as you do repetitions. 3) Whereas in isometrics, the tension on the stretched muscle grows as you get deeper into the exercise. 4) And continued tension on the muscles is what's needed to elicit gains. 5) But this doesn't mean that all you have to do is isometrics. You need to program them into your workouts intelligently. Here's an example. The Challenge © YouTube Alright, let's get to it now. 1) Hang on to a pull-up bar (warm up if you must.) 2) Choose the grip you are the strongest in- Chin-up grip, power grip or the conventional pull-up grip. The choice is yours to make. (Just remember that the point of a grip is to help you be stable and move heavier weight without compromising the form.) 3) Now do 5 full range of motion (ROM) strict form pull ups. 4) At the end of the 5th pull-up, pause at the bottom for 10 seconds. 5) After the 10 seconds end, do as many pulls as you can till failure. Yes, do even one if you can, after the 10 seconds end. The 20 second pause here is nothing but an isometric stretch that puts the latissimus dorsi, erectors and the rhomboids under immense stretch contraction.
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They say beauty with brains does not exist. And anyone who believes that women can't be beautiful and smart at the same time is poorly mistaken. Time and again, women from all over the world have proven such thoughts wrong. While you would recognize these women with that girl-with-a-pretty-face, they are so much more than that as they are the complete package of brains and beauty: 1. Parineeti Chopra Pinterest The ever-gregarious and cheerful Parineeti Chopra is undoubtedly gorgeous and smart! She holds a triple honours degree in Business, Finance, and Economics from the Manchester Business School in the United Kingdom. 2. Manushi Chhillar Pinterest You remember her as the woman who got India back to the beauty charts last year, by winning the Miss World 2017 pageant. But how many of you knew that she is pursuing MBBS from Bhagat Phool Singh Medical College in Sonipat? 3. Nidhi Razdan Pinterest Known to be one of India's fiercest journalists, Nidhi Razdan has a degree in Radio and TV Journalism from the Indian Institute of Mass Communication. How many of you are actually using your degrees like her? 4. Vidya Balan Pinterest Vidya Balan is a versatile actress and seeps deep into the skin of all her characters on the silver screen. It could be natural for her, because of her understanding of the human society, thanks to her major in Sociology from St. Xavier's, Mumbai. 5. Aditi Rao Hydari Pinterest Aditi Rao Hydari is regal! Not just in the way she looks, but she is actually a descendant of two royal lineages. She graduated with a degree in Commerce from Lady Shri Ram College, Delhi University. 6. Preity Zinta Pinterest Preity Zinta has worked in over 40 movies in the span of 20 years. She made a conscious decision of not working in movies recently. While fans wait for a comeback, did you know she held a Bachelors degree in English with honours from St. Bede's College, Shimla and a Masters degree in Criminal Psychology? 7. Soha Ali Khan Pinterest Soha Ali Khan recently gave birth to the only child in Bollywood who could compete with Taimur Ali Khan's cuteness. She has a Bachelors degree in Modern History from Balliol College, Oxford. She also has a Masters degree in International Relations from the London School of Economics and Political Science, UK. Do you think you'd be able to match these women in intelligence? After all, if one of these women or all (wink wink) agree to go out on a date with you, you will need something to talk about with them. It probably might be too late for you to get a better degree than the one you hold, but the one thing you can do is play Brainbaazi to see how you score and learn new things every day! Brainbaazi On top of that, you could even have a chance to win Rs. 1 lakh! All you need to do is down the Brainbaazi app from the Play Store or App Store and log on to it at 8.50 pm. With that amount of money, you could plan an adventurous date, to avoid any talk that could make you look dumb.
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When it comes to condoms, I feel like we've seen everything and every kind of flavour. But still, there is so much scope for innovation and the makers take full advantage of that. Whenever a new wacky flavour is released, we think that it can't be topped, but nope we're pleasantly surprised when the next one comes along. Condoms are extremely important, obviously, and condom companies have made sure time and again that they aren't boring. There are so many flavours in the market, everything from strawberry to coffee has been covered. But the companies keep pushing themselves to innovate and keep on broadening their horizons. Remember the 'achaar' flavoured condom from a few months ago? Well, that was the most exciting – and desi – flavour I had ever seen, but this new flavour may just have topped it. Adrak and honey. Who even comes up with this? I really want to attend and observe one of these condom flavour meetings, I think it would be quite entertaining. Inspired by every Indian's favourite thing in the whole world, this is honestly the best flavour for us, especially when in this cold weather. Perfect way to get cosy, isn't it? Just get 'chai-patti' and milk to bed, and you're set for the night. This flavour is so absurd and hilarious that it has everyone talking. People are making funny puns or just suggestion more stuff, and the best part is the company is actually replying to all the comments. Perfect For That. But, isn't crying normal? Very Compelling. Too Innovative To Handle We Now Know What The Next Flavour Will Be. Why Not Both? Who Doesn't Want Some Herbal Pleasure? Are There, Though? Perfect For Every Kind Of Date. Okay, this is most probably just a joke, but you never know. Maybe they will actually roll out 'adrak and honey' flavoured condoms. But, if they're real, are you interested in trying these? Or have they ruined 'chai' for you? But, honestly, what wacky flavour should we expect next? Palak paneer?
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Foam Rolling Can Help Your Sore Muscles But Only If You Do It Like This
ADMIN posted a blog entry in FDF Online News
A lot of fitness equipment, in today's fitness scene is underrated. While some are overlooked, some are completely ignored. One such tool is the foam roller. Though it is not something that's been invented in the past few years; it is still relatively new to Indian gyms. In fact, a majority of the gyms in our country still don't have this small yet useful piece of foam that plays an important part in your recovery. Read on to find out how! What Is A Foam Roller And Foam Rolling? © Thinkstock A Foam Roller is a tube like roller measuring the length of your forearm. Foam Rolling is a self-myofacial release technique (massaging the muscle tissue) used by physical therapists and athletes to maximize muscle recovery. What Does A Foam Roller Do? When the muscle is held at a specific position due to inactivity or when it's overused by repetitive movements, collagen can form in-between the layers of skeletal muscles. This results in adhesions that restrict the ability of the muscles to slide against one another. Repetitive movements also create tissue tension and muscle tightness which ultimately reduces the range of motion of the muscle. This also reduces the flexibility in the muscle tissue. Another problem that occurs while you perform any motion is the tightness of one segment of your muscles around a joint. So when you perform a motion, it is because a number of muscles that are involved in it actually move. Now, when one segment of muscle is tighter due to repetitive movement with weights, another segment does not exert the same amount of force for optimal motion. A Foam Roller is used to get rid of this problem and to avoid this situation in your muscle tissue. Foam Rolling can release the myofacial tightness which leads to proper balance of competing forces around a joint. Foam Rolling helps you to break up collagen adhesions and realign the tissue to allow the layers to slide against one another in an unrestricted manner. Breaking up adhesions helps to reduce muscle tightness and improve joint Range Of Motion. When To Use It? © Tnation Foam Rolling can help you in minimizing the risk of the new collagen-forming adhesions between muscles and it can also increase the speed of post-exercise recovery. So, it makes sense to perform a round of foam rolling after your workout to speed up your recovery process and to reduce DOMS. Using a foam roller before your workout for myofascial release during a warm up may help reduce tension and will also elevate muscle temperature making them ready for a workout. It will also add the capability of your muscles to contract better when you train them. What Does The Research Say? A study conducted by the School of Human Kinetics and Recreation, Memorial University of Newfoundland, St John's, Canada clearly states that 'Foam rolling effectively reduced DOMS and associated decrements'. A review of 14 study article published in National Centre for Biotechnology Information states that, ' The results of this analysis suggests that foam rolling and roller massages may be effective interventions for enhancing joint ROM and pre and post exercise muscle performance.' Therefore, foam rolling is not just a fad but a practice backed by science. Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube. -
This Exercise Will Kickstart Growth And Have Your Lats Screaming & Sore
ADMIN posted a blog entry in FDF Online News
When we talk about back workouts, compound movements take the front seat. For example, deadlifts, all kind of rows and pull-ups, etc. However, there is one isolation exercise which I personally feel should be a staple in your back routine and that is the stiff hand lat pull down. Let me tell you why. Stiff/Straight Hand Lat Pull Down © Youtube Joint Action: Shoulder Extension Muscles Involved: Latissimus Dorsi, Teres Major (Synergistic Muscle) Performing Stiff Hand Lat Pull Down · Attach a straight bar to a high pulley machine or you can use the regular lat pull-down machine as an alternative. · Stand facing towards the machine and hold the bar with a pronated grip. · While maintaining a chest out position, slightly lean forward while keeping your knees flexed a little. © Youtube · Make sure your arms are straight and locked. Also, keep the height of pulley higher than your head in the starting position. · Grab the rod with slightly wider than shoulder-width grip and pull it down until it touches your thighs. Return slowly to the starting position and repeat. · Can also use ropes with your palms facing each other as a variation. Most of the back exercises involve elbow flexion which obviously involves your biceps (elbow flexor) in order to pull the resistance. However, in the stiff hand lat pulldown, since there is no elbow flexion happening, the entire charge is taken by the latissimus dorsi muscle as a prime mover. For lifters with bicep tendon injuries, the stiff hand lat pulldown is a great tool to isolate the lats for proper upper back development. How About Dumbbell/ Barbell Pullovers As An Isolation Movement For 'Lat Development'? No wonder that the dumbbell/barbell pullovers do look pretty similar to what we do in the standing stiff hand lat pull down. However, the stiff hand lat pull-down will always take an upper hand to the regular pullovers. Here's the logic: 1. In stiff hand lat pull down there is more range of motion available and continuous tension over the muscle can be exerted, which of course, is a key element for any effective exercise. On the other hand, in pullovers, the tension stays on the lats only during half movement and the range of motion. 2. In pullovers, the shoulder extension that happens is basically a hyperextension which could be an unsafe position for the shoulder joint. On the other hand, the stiff hand lat pull-down is performed in the safest range of shoulder joint movement, which makes it an optimal choice in order isolate the lats. Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.