Pull - Upper Back & Biceps
(Week 5, Golf Performance Boost)Day Overview
This session targets the upper back and biceps to improve rotational stability and pulling strength, supporting swing control and mobility. Exercises are selected to enhance scapular stability, posterior chain engagement, and muscle twitch response, with a focus on controlled movement and activation.
Exercises
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• Bent-Over Dumbbell Rows
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 7-8. Keep your back flat and core engaged to maximize posterior chain activation. Focus on controlled, deliberate pulls to enhance muscle twitch and stability, supporting rotational control and mobility for golf swings.
Working Sets:
4
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• Single-Arm Kettlebell Row
Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Hinge at the hips while keeping your back flat and core engaged, allowing the kettlebell to hang straight down. Keep your elbow close to your body and pull the kettlebell upward towards your hip, squeezing the back muscles. Lower the kettlebell back to the starting position in a controlled manner. Maintain a stable torso throughout, avoiding rotation or excessive movement. This exercise primarily targets the latissimus dorsi, rhomboids, and middle back muscles, while also engaging the biceps and core for stability.
Prescribed Sets:
Perform 3 sets of 10-12 reps per arm with an RPE of 7. Maintain a stable torso and focus on squeezing the back muscles at the top of each row. This unilateral work improves scapular stability and muscular coordination crucial for rotational power.
Working Sets:
3
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• Reverse Pec-Dec
Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 6-7. Keep a slight bend in the elbows and focus on scapular retraction to promote shoulder mobility and stability, aiding in smooth rotation during swings.
Working Sets:
3