Inverse pull

The inverse pull will give you the upper body strength needed to hold off an opponent, says strength and conditioning coach Nick Grantham

Bulk up your upper body with the inverse pull and you'll be able to hold off your opponent, says strength and conditioning coach Nick Grantham.

What you need:
Barbell

More after the break

Muscles worked:
Lats
Upper back
Trapezius
Deltoids

What to do:
2-3-sets
5-8 reps
2-3 times per week

Also see:
Dumbbell shoulder press with Middlesbrough FC
Push ups with Middlesbrough FC
Boost your shooting power
Chin-ups with Middlesbrough FC
Romanian dead lift with Middlesbrough FC
Squats with Middlesbrough FC
Split squats with Middlesbrough FC

Nick Grantham is director of strength and conditioning for Smart Fitness.

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