ScytheFitness

For this cable tricep variation, I stand with my feet side by side and left shoulder facing the cable machine and opposite when working my left arm.

This one feels great on my elbow tendons and has never given me any issues. Try these 3 variations out and see which feels good. Have fun and good lifting 🫴
Asa Clagg

For this tricep movement, I place the cable just above shoulder height. This movement has a great stretch on the longhead of the tricep. Left foot forward if training the right arm and vice versa when training my left arm. Asa Clagg

Triceps cable work w/no attachments. For this variation, I face toward the cable machine, left foot forward if working my right arm and vice versa when working my left arm. Keeping my elbow tight to my body and a nice slow controlled movement with moderate weight to get 10+ reps 💪 Asa Clagg

Really try and concentrate on the squeeze 🍋

One of my favorite finishers for my back and biceps day. It is basicly a modified hammer curl 💪 🔥 I like to hold the cable in between my middle/ring finger. It has done me well for bicep and forearm development. Maybe give it a go sometime ✅️

Scapular pull-ups teach you how to properly engage your lats.

Start from a dead hang → depress the shoulders → slight retraction → controlled return.
No arm bend. Just pure scapular movement.

Dial this in and your pull-ups will feel completely different.

Had a few peeps ask where the vid of me doing pullups went, so here you go. This is just my warmaup I do to get some blood in my back before my lift. This is a bit advanced, so another technique that is very good to do are Sacapular pulls 💥

--How to do them properly--

Hang from a pull-up bar (dead hang)
Keep arms fully straight
Without bending your elbows, pull your shoulders down and slightly back
Your body will rise just a few inches
Control back down to a full stretch

👉 Think: “drive shoulders into your back pockets”

Killing the old version… rep by rep ☠️
This isn’t just back work — this is rebuilding.
Deep stretch at the top, then drive those elbows down like you mean it. That’s where the growth lives. That’s where the change happens.
No shortcuts. No comfort.
Just pressure… and who you become because of it.

Long femurs? Barbell squats hitting your lower back more than your quads?
Try goblet squats.
Holding the weight in front keeps your torso upright, lets your knees travel forward naturally, and actually puts the tension where you want it — on the quads.
Control the descent. Sit between your hips. Drive up strong.
Simple tweak. Big difference.

Same concept here for back. Elbows forward, pull toward your bellybutton on the squeeze.

These are the last couple of reps in my set, so I am ensuring that I hit exhaustion by pulsing at the end of the reps.

Slow and controlled, time under tension!