The Protein Corner

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Cable Pullover Alternatives 3 Cable Pullover Workouts Muscles Worked by the Cable Pullover More Back Exercises Instructions Set the pulley to the highest position on a cable machine and attach a straight bar. Grab the bar with your hands a few inches wider than shoulder-width apart and your palms facing away from you. Keep your thumbs on top of the bar rather than wrapped underneath it. Step backward until your arms are pulled straight and there’s no more slack in the cable. Lean forward at the waist until your body makes a 45-degree angle with the floor and your arms are nearly straight overhead and in line with your torso. Keeping a slight bend in your elbows, pull the bar in an arc toward your feet until the bar runs into your thighs. Pause for a brief moment, then reverse the movement and return to the starting position. Expert Tips Allow your torso to straighten slightly at...

In 3 months of Legion’s body transformation coaching , Michael lost 14 pounds, 5% body fat, and gained significant muscle and strength. At 30, Michael was no stranger to the gym, but his progress had been slow. His sales job was a big part of the problem. He ate out often for work and never knew how many calories were on his plate. At home, his meals got boring fast. He also wanted to enjoy a drink now and then. Most of all, he needed a plan to lose fat and build muscle that he could stick with for years to come. With the help of his Legion coach, Michael learned how to handle all of it, and he kept using those lessons long after coaching ended. Here are his results: Michael’s Journey Michael already trusted Legion’s approach. “I’ve used y’all before,” he said. This time, he treated coaching like a class, not just a plan to follow. The biggest lessons came at the dinner table. His coach taught him how to read a menu, choose meals that fit his goals, esti...

Table of Contents + Instructions Expert Tips Workout Programming Mike's Take Dumbbell Overhead Triceps Extension Alternatives 3 Dumbbell Overhead Triceps Extension Workouts Muscles Worked by the Dumbbell Overhead Triceps Extension More Triceps Exercises Instructions Sit up straight on a flat bench or with your back pressed against an upright bench with a low backrest. Grip one end of a dumbbell using both palms and lift it overhead so that your arms are straight. While keeping your upper arms pointing straight up and down, lower the dumbbell behind your head by bending your elbows. Push the dumbbell toward the ceiling by straightening your elbows and return to the starting position. Expert Tips Let the weight travel as far behind your head as you comfortably can, and try to keep your upper arms mostly still during the exercise. This ensures the exercise optimally targets the long head of your triceps, which is the main reason for doing it. Keep your torso as st...

Table of Contents + Chest-Supported T-Bar Row Instructions Standing T-Bar Row Instructions Landmine T-Bar Row Instructions Expert Tips Workout Programming Mike's Take T-Bar Row Alternatives 3 T-Bar Row Workouts Muscles Worked by the T-Bar Row More Back Exercises Chest-Supported T-Bar Row Instructions Adjust the foot or chest pad (depending on your machine) so that the top of the chest pad is level with the top of your breastbone. Grab the handles and let the weight pull your arms straight and your shoulder blades forward as far as they’ll go. Staring straight ahead, pull the handles back by bending your elbows and retracting your shoulder blades simultaneously. Pull the handles as far back as you can, generally until your hands are level with your chest, and your shoulder blades are pinched together and down. Pause briefly, then reverse the movement to return to the starting position: straighten your arms and let the weight pull your shoulder blades as far fo...