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Horizontal pulling exercises are fundamental for building a strong, muscular back and enhancing overall upper body symmetry. These exercises not only sculpt the muscles of the upper and mid-back but also play a crucial role in improving posture, preventing injuries, and boosting functional strength.

While many lifters tend to focus on pushing movements like bench presses, it’s essential to incorporate an equal or greater volume of pulling exercises to maintain muscular balance and joint health. (Generally, upper body pulling muscles can handle more volume than pushing muscles).

What is a Horizontal Pull Exercises?

In horizontal pull exercises, such as the bent-over row or seated row, the weight is pulled toward your body along a path that is perpendicular to the direction of your pull.

Horizontal pulls can be executed from various body positions, including:

• Standing and bending over
• Seated
• Lying down, either prone (face down) or supine (face up)

These exercises primarily engage the muscles of the back, shoulders, and biceps.

Muscles Worked In Horizontal Pulling Exercises

• Latissimus Dorsi: Commonly referred to as the “lats,” these large, fan-shaped muscles run along the sides of the back and are primarily responsible for shoulder adduction, extension, and internal rotation.
• Rhomboids (Major and Minor): Located between the shoulder blades, the rhomboids retract and stabilize the scapula (shoulder blades) during pulling movements, helping to squeeze the shoulder blades together.
• Trapezius (Mid and Lower Fibers): The middle fibers of the trapezius assist in retracting the scapula, while the lower fibers help depress and stabilize the scapula during horizontal pulls.
• Posterior Deltoids: These are the rear portion of the shoulder muscles, playing a significant role in shoulder extension and horizontal abduction during pulling motions.
• Biceps Brachii: The biceps, located on the front of the upper arm, are engaged in elbow flexion during pulling exercises, aiding in the movement.
• Brachialis: Positioned underneath the biceps, the brachialis also assists in elbow flexion, providing additional pulling strength.
• Brachioradialis: A forearm muscle that contributes to elbow flexion, the brachioradialis plays a supporting role in horizontal pulls, particularly when the grip is neutral or pronated.
• Teres Major and Minor: These small muscles of the upper back assist in shoulder extension and adduction, stabilizing the shoulder joint during pulling movements.
• Infraspinatus and Supraspinatus: Part of the rotator cuff, these muscles help with external rotation and stabilization of the shoulder during pulling motions.
• Erector Spinae: Although primarily known for their role in spinal extension, the erector spinae muscles help maintain proper posture and spinal stability during horizontal pulls.

The Importance of Horizontal Pulling Exercises:

So, you’ve seen how many muscle horizontal pulls work, so here are a few reasons why you should ensure you have horizontal pulling exercises in your workout program.

1. Comprehensive Muscle Development

As mentioned above, horizontal pulling exercises primarily target the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids. By engaging these muscles, you can develop a thicker, more muscular back, which is essential for a balanced physique. Additionally, these exercises activate the biceps, forearms, and core, providing a comprehensive upper body workout.

2. Enhanced Postural Alignment

Modern lifestyles often involve prolonged sitting and poor posture, leading to rounded shoulders and a forward head position. Do a self-check right now; whether looking at a computer screen or looking down at your phone, your back is probably a little more rounded than it should be. Horizontal pulling exercises help counteract these issues by strengthening the muscles that retract and stabilize the shoulder blades, promoting a more upright posture. Consistently incorporating these exercises can reduce the risk of chronic neck and back pain associated with poor posture.

3. Injury Prevention and Joint Health

Imbalances between the chest and back muscles can lead to dysfunctional movement patterns and increased risk of shoulder injuries. By emphasizing horizontal pulling, you ensure that the muscles responsible for scapular retraction and stabilization are strong, providing the necessary support for shoulder health. This balance is crucial for athletes and gym-goers alike, as it allows for safer, more efficient movement across various activities.

4. Improved Functional Strength and Athletic Performance

Pulling movements are integral to many athletic endeavors, such as rowing, climbing, and grappling. Strengthening the muscles involved in these actions can enhance overall performance, whether you’re lifting weights, participating in sports, or simply performing everyday tasks like pulling open a door. A strong back provides a stable foundation for pushing, pulling, and rotational movements, contributing to overall functional fitness.

5 Key Horizontal Pull Exercises

So, we could list dozens of horizontal pull exercises, but that would leave you having to try and figure out what works. Instead here is a list of five of our favorite exercises.

1. Bent-Over Row

• Muscles Worked: Latissimus dorsi, rhomboids, traps, posterior deltoids, biceps.
• Execution Steps:

1. Stand with your feet hip-width apart, holding a barbell or dumbbells with an overhand grip.
2. Bend your knees slightly and hinge at the hips, keeping your back flat and torso nearly parallel to the floor.
3. Pull the barbell towards your lower ribs, driving your elbows behind you and squeezing your shoulder blades together.
4. Lower the weights in a controlled manner, extending your arms fully without losing tension in your back.

Related: 7 Best Row Variations

2. Seated Cable Row

• Muscles Worked: Middle back, lats, biceps, forearms.
• Execution Steps:

1. Sit on a cable row machine, securing your feet on the footrests and grasping the handle with both hands.
2. Start with your arms extended, leaning slightly forward from the hips.
3. Pull the handle towards your torso, driving your elbows back and keeping your chest lifted. Squeeze your shoulder blades together as you pull.
4. Slowly return to the starting position, maintaining tension in your back muscles throughout the movement.

Related: Seated Cable Row Alternatives

3. Inverted Row (a.k.a The Australian Row)

• Muscles Worked: Upper back, lats, rear deltoids, core, biceps.
• Execution Steps:

1. Position yourself under a barbell secured at waist height, using an overhand grip slightly wider than shoulder-width.
2. Extend your legs out in front of you, keeping your body straight from head to heels.
3. Pull your chest towards the bar, focusing on squeezing your shoulder blades together at the top.
4. Lower yourself back to the starting position, maintaining a rigid plank-like posture.

4. Single-Arm Dumbbell Row

• Muscles Worked: Lats, traps, rhomboids, rear deltoids, core, biceps.
• Execution Steps:

1. Position one knee and hand on a bench for support, holding a dumbbell in the opposite hand.
2. Keep your back flat and hinge forward slightly at the hips.
3. Row the dumbbell towards your hip, focusing on pulling with your back muscles rather than your arms.
4. Lower the dumbbell slowly, maintaining control throughout the movement.

5. T-Bar Row

• Muscles Worked: Middle back, lats, traps, rear deltoids, biceps.
• Execution Steps:

1. Straddle a T-bar row machine or a barbell with a V-handle attachment, with your feet shoulder-width apart.
2. Bend your knees slightly and hinge at the hips, maintaining a straight back.
3. Pull the bar towards your sternum, driving your elbows back and squeezing your shoulder blades together.
4. Lower the bar in a controlled manner, avoiding any jerky movements.

Three Bonus Movements

So, you have our top picks above, but we couldn’t leave these other variations out. And we think you’ll agree, there are some gems in here too!

Resistance Band Rows

Ideal for beginners or those seeking a low-impact option, resistance band rows offer consistent tension throughout the movement. Use them as a warm-up, finisher, or standalone exercise for high-rep conditioning.

Chest-Supported Row

By eliminating the lower back involvement, chest-supported rows allow you to isolate the upper back muscles more effectively. This variation reduces the risk of strain and helps maintain proper form, making it an excellent option for those with lower back issues.

Meadow Rows

A unique landmine variation that emphasizes unilateral strength and back development. By gripping the end of a barbell in a staggered stance, you can target the lats and rear deltoids with a greater range of motion and rotational component.

Common Mistakes to Avoid:

If you step foot into a gym, you’re most likely going to see one of the following being done. This is your PSA to start with lower weights and focus on form first!

• Using Momentum:Relying on momentum reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled, deliberate movements, and engage your muscles fully through each rep.
• Poor Posture:A rounded back or excessive arching can lead to strain and reduce the exercise’s benefits. Keep your core engaged, chest up, and shoulders retracted throughout the movement. This is especially true on cable rows, where it’s very easy to allow your back to round at the bottom of the movement.
• Neglecting Full Range of Motion:Performing half-reps or rushing through the exercise limits muscle engagement and development. Ensure each rep includes a full stretch at the bottom and a complete squeeze at the top for maximum gains. Half-reps should only be included if you’re doing a burn-out set and you can’t physically get the weight up any higher.

Programming Horizontal Pulling Exercises:

Now you know what and how; the next answer you need is how to work them into your workout plan.

• Frequency:Include horizontal pulling exercises 2-3 times per week, depending on your overall workout split. If you follow a push-pull-legs routine, ensure each pull day incorporates at least one horizontal pulling movement.
• Sets and Reps:Aim for 3-4 sets of 8-12 reps for hypertrophy, adjusting the weight so that the last few reps are challenging but maintainable with good form. For strength-focused sessions, use heavier weights with lower reps (4-6), and for endurance, increase reps (15-20) with lighter weights.
• Balancing with Horizontal Pushing:To maintain upper body balance, pair your horizontal pulling exercises with an equivalent volume of horizontal pushing exercises, such as bench presses or push-ups. This balance helps prevent muscle imbalances and promotes joint stability. For added fun, superset your horizontal pulls with a horizontal push exercise. Your whole upper body will feel pumped up!
• Progressive Overload:To continue making progress, gradually increase the weight, reps, or sets over time. Incorporate techniques like drop sets, tempo variations, or supersets to keep your workouts challenging and engaging.

Wrap-Up

Horizontal pulling exercises are indispensable for anyone looking to build a strong, balanced 3D upper body. By focusing on proper form, consistent progression, and a variety of movements, you can effectively target the key muscles of your back and enhance your overall fitness. Incorporate these exercises into your routine to improve posture, prevent injuries, and achieve a well-rounded, powerful physique. Soon enough, you’ll look like you’re wearing a backpack full of muscle.

Jeff Nippard is a huge advocate for results-backed, science-based bodybuilding, but still believes in mastering the basics for greater gains. Case in point is a recent social media post, where the Canadian coach lists the top 3 most common bench-pressing mistakes that he’s observed. And, while these may seem like tips for newbies, even more advanced lifters are likely guilty of at least one. Check them out to see if you have a brilliant bench press, or need to revisit the fundamentals.

“You have the worst bench press on the planet, if you do these three things,” explained Nippard via his Instagram video on August 15, 2024.

Jeff Nippard’s 3 Common Bench Pressing Mistakes

1. Not lowering the bar enough

“First, you don’t bring the bar all the way down to your chest,” says the PT. “Come on, that’s where most of the growth is.” Nippard points out that for the vast majority of people, mobility issues should not prevent an individual from lowering the bar all the way to their chest. “If you can’t get the bar to your chest, the weight is too heavy,” he asserts. “Go as light as you need to, to actually do a full rep.” Just don’t be tempted to bounce the bar off of your chest, or M&F may need to add a fourth mistake!

2. Allowing your spotter to take the load

While the addition of a trusty spotter is a great idea when undertaking challenging loads, Nippard is not impressed when he see’s a spotter doing half the reps for you. “If your spotter’s bicep pump is bigger than your chest pump, the weight is too heavy for you,” he explains. “Your spotter should only ever touch the bar, under any circumstances, once it’s started to move back down. And, it’s your responsibility to tell them that.” Now, if you find that the weight is far too heavy and you need your spotter to bail you out fast, then that’s another mistake entirely!

3. Pressing the bar out forward

“This one is the most common,” according to the powerlifter. “You press the bar out in front of you.” Another bad habit often picked up by going too heavy. “If you’re training for max strength, you should press the bar up, and slightly back. If that feels awkward or you hit the rack, you can press it straight up and down. But there’s never a scenario where you should press the bar forward.”

With Nippard’ s 1.8 million Instagram followers quick to weigh-in with their own bad bench habits, it seems that arching the back is another hot contender for worst mistake. “How many did you tick? Be honest,” asks the popular trainer.

Follow Jeff Nippard on Instagram.

When you browse the internet for core exercises, you’ll witness many weird, fantastic, and out-of-this-world exercises to strengthen your core. Lost in all of this is the proper function and reason you should isolate your core in the first place. It is to resist movement so the other bigger, stronger muscles will do their job better.

That’s it.

When the muscles surrounding the lower half of your spine are stronger, so are you. That’s where the stability ball stir the pot plays a starring role. It’s not about how many crunches you can do or how fast you can twist; it’s about control, endurance, and the core strength that supports every move you make. the stir the pot must appear in your workouts if you’re serious about building core strength.

Here, we’ll explore the effectiveness of the stir the pot exercise, how to perform it correctly, and common mistakes to avoid.

What is the Stability Ball Stir the Pot?

The front plank on the stability ball is at the heart of this exercise. You start with your forearms resting on the stability ball and slowly move your arms in small circles as if you were stirring a pot of stew in both directions. The ball’s instability and circular motion challenge your core to resist movement in multiple directions, making it an excellent anti-extension and anti-rotation exercise.

Stir The Pot targets your entire core, including the rectus abdominis, the obliques, and the deeper stabilizers like the transverse abdominis. It builds core strength and endurance, making it a must-add to your workouts.

How To Perform The Stability Ball Stir the Pot

Performing the Stir The Pot exercise requires attention to detail to ensure you get the most out of it. Follow the steps below for good form.

1. Start by putting your forearms on a stability ball, shoulder-width apart, and extending your legs behind you into a plank position. Your body should form a straight line from your head to your heels.
2. Push your elbows into the ball, brace your core, and squeeze your glutes like there’s no tomorrow.
3. Slowly move your arms in a small circular motion as if you were stirring a pot, and keep the circles controlled.
4. After doing a set number of circles in one direction, reverse the direction of the movement and perform an equal number of circles the other way.

Benefits of The Stability Ball Stir the Pot Exercise

Let’s face it: it is not a nice feeling when you feel like your core is beginning to tear in two. But this feeling that the stir of the pot gives you has three awesome benefits.

Bulletproof Core:

Stir The Pot’s primary benefit is improving core strength. Resisting movement as you perform it strengthens your deep core muscles, including the transverse abdominis. This enhanced stability is crucial for maintaining a neutral spine during other activities, in and out of the gym.

Improved Performance:

A strong and stable core that resists movement under stress is essential for performing compound lifts like deadlifts, squats, and overhead presses. Stir The Pot’s anti-extension nature helps to strengthen the muscles that prevent your lower back from hyperextending under heavy loads.

Injury Prevention:

Core stability is not just about having six-pack abs; it’s about protecting your spine from unwanted movements that could lead to injury or poor form. By performing the stir the pot, you build a core that can better handle the demands of what you throw at it. This will help reduce the risk of lower back pain and other injuries.

Common Mistakes and Fixes

Adding movement to the front plank position is tricky. But being aware of these three form issues will help you when performing it.

You Drop Your Hips

The biggest no-no is allowing the hips to drop towards the floor during the exercise. This reduces the benefits and puts undue stress on the lower back.

Form Fix: Focus on squeezing your glutes and bracing your core throughout the exercise. If you notice your hips dropping, reducing the size of your circles helps.

Losing Neutral Spine

An overarched lower back means your core isn’t doing its job. This can place undue strain on your spine and increasing the risk of injury.

Form Fix: Tuck your pelvis slightly, squeeze your butt cheeks, and brace your core to flatten your lower back. If you feel your back arching, pause, reset, and resume with smaller circles.

You’re Rushing

Rushing through your semi-circles reduces its effectiveness by allowing momentum to take over rather than focusing on your core almost tearing in two.

Form Fix: Slow down. The goal is not to complete the circles as quickly as possible but to move deliberately and with control.

Programming Suggestions

Here are three ways to incorporate the stir-the-pot exercise into your workouts.

Core Routine: It can be used as a primary exercise or as part of a circuit to build core endurance and stability.

Warm-Up: Incorporating Stir The Pot in your warm-up can help activate your core muscles and prepare your body for more intense exercises

Finisher: Stir The Pot can be used as a finisher to challenge your core at the end of your workout.

Reps and Sets

Begin with one to three sets of 8-10 circles in each direction, focusing on good form throughout. As you get stronger, increase the number of circles per set, aiming for 10-12 circles in each direction

FLEX’s Coverage of the 2024 IFBB Pro League Rising Phoenix is brought to you by Hi-Tech Pharmaceuticals. Follow @hitechpharma for more information and all their latest updates and make sure to visitwww.HiTechPharma.comNOW to shop the incredible lineup from the Hi-Tech family of brands!

For more up to date information on the IFBB Professional League Rising Phoenix 2024 contest click here! and follow them on instagram here!

2024 Rising Phoenix Winners

Women’s Bodybuilding Winners

Women’s Bodybuilding 1st place: Angela Yeo

Fitness Winners

Fitness 1st place: Stephanie Jones

Figure Winners

Figure 1st place: Jessica Reyes Padilla

Bikini Winners

Bikini 1st place winner: Adair Libbrecht

Womens Physique Winners

Womens Physique 1st place: Jodi Marchuck

Wellness Winners

Wellness 1st place: Eduarda Bezerra

Visit the Wings of Strength website Here for More Coverage!

All photos provided by Chris Nicoll

Team NML is excited to announce that we’re hiring! See below for details about this full-time position.

NML is a small, but mighty team of four (pictured above: Megan, Caroline, Lindsey and Rachel).

We’ve experienced rapid growth over the past couple years and have BIG goals to continue growing. But in order to do so we need one additional team member to join our squad.

Open Position: Executive Assistant to Founder Lindsey Bomgren

Full-Time Salaried Employee Ideally Based in Twin Cities Metro, Minnesota

*Working remotely ~2-3 days a week and in person ~1-2 days a week (each week will vary and be communicated accordingly).

**Application deadline is September 23, 2024 with a preferred start date in October or November 2024.

Executive Assistant Job Description

The Executive Assistant (EA) at Nourish Move Love (NML) will act as a strategic partner to the Founder and CEO, Lindsey Bomgren. This role requires a highly organized, proactive, and dynamic individual who can manage the CEO’s day-to-day activities and long-term projects while ensuring seamless communication and coordination across all levels of the organization.

The EA is a critical partner in supporting NML’s mission to inspire and empower through
health and wellness.

Key Responsibilities:

CEO and Company Support:

• Calendar Management: Oversee and prioritize the CEO’s schedule, ensuring optimal time allocation for strategic objectives. Coordinate cross-functional meetings and handle scheduling conflicts with diplomacy.
  • Bi-weekly Sync Meetings: Conduct regular sync meetings with the CEO to review priorities, discuss upcoming tasks, and plan strategies.
• Inbox Management: Manage the CEO’s email, categorizing and prioritizing correspondence, drafting responses, and maintaining an organized filing system.
  • Weekly Brand Partnership Emails: Send weekly emails with live links and InfluenceKit reports, including invoicing.
• Meeting Logistics: Coordinate logistics for meetings, including preparing background information, managing invitations, and ensuring all resources and materials are ready.
• Travel Coordination: Arrange travel logistics, including flights, accommodations, and transportation, and prepare detailed itineraries.
• Project Management: Assist in overseeing and executing key projects, collaborating with various teams to ensure project success and timely completion of milestones.
  • SOP Development: Help create Standard Operating Procedures (SOPs) and playbooks for the company using Loom videos and checklists.
  • Merchandise and Product Launch Management: Assist with planning timelines for merchandise launches, coordinating with vendors, and managing related communication.
  • Event Planning: Potentially assist in planning future events, such as the 2025 NML destination retreat.
• Data Entry and CRM Management: Maintain accurate records, manage client and contact records, and ensure the integrity of data.
• Invoicing and Accounts Receivable: Manage financial transactions related to brand partnerships and other business activities.
• Personal Support and Coordination: Manage personal commitments, including scheduling personal appointments, organizing family events, handling personal correspondence, and managing household tasks.
  • Personal Responsibilities: Support the CEO with personal commitments, including managing household tasks, organizing volunteer activities, and being the first point of contact when the CEO is out of the office.
  • Website Maintenance: Perform weekly sweeps of the website to check for errors and ensure content is up-to-date.

Personal Attributes:

• Demonstrated commitment to health and wellness: Candidates must have a strong personal or professional background in health, wellness, or fitness and be able to illustrate how these values align with the mission of Nourish Move Love.
• Team-oriented with a collaborative mindset.
• Strategic thinker with the ability to prioritize tasks effectively.
• Confident decision-maker who is adaptable to change.
• Resilient and composed under pressure, with a knack for handling challenging situations diplomatically.

Core Qualities and Skills:

• Proficiency in Gmail, Google Calendar, and Google Drive.
• Experience with QuickBooks, Loom, WordPress, ConvertKit, and project management tools like Monday.com, Asana, or Trello.
• Strong writing skills and ability to draft professional correspondence.
• Self-starter with a proactive approach to managing tasks and solving problems.
• Experience in event planning, particularly for retreats or in-person events.
• Ability to handle confidential information with discretion and professionalism.

Qualifications:

• 5-10 years of experience as an Executive Assistant supporting C-level executives, preferably in a similar industry.
• Expertise in project management and execution.
• Strong organizational skills and attention to detail.
• Excellent communication skills, both written and verbal.
• Familiarity with industry-specific challenges and software platforms.

Application Instructions:

Interested candidates should upload their resume and a cover letter detailing their qualifications and experience using the link below.

You’ll also be asked to submit a three minute video answering the following questions:

• Why are you interested in this position?
• What are your strengths?
• Why do you want to be an Executive Assistant?
• Tell me about your passion for health and fitness?

Click the link below to upload your resume and video.

Additional Details

About Nourish Move Love

Nourish Move Love (NML) is a fitness and wellness platform founded by Lindsey Bomgren, a certified personal trainer and fitness instructor. NML aims to empower women through accessible home workouts, combining fitness routines with a holistic approach to health that emphasizes nourishing the body, moving with purpose, and practicing self-love. Lindsey, a mom of three, designs workouts that fit into busy schedules, promoting physical strength and mental resilience.

Benefits

• Short term and long term disability coverage
• $100/month phone bill coverage
• Unlimited PTO (as approved by manager pending workload and schedules)
• Summer Friday’s Off June 1-September 1 (outside of email management tasks that need to be accomplished in the morning or special events/needs)
• Coverage of all continued learning expenses
• Perks of free athletic apparel when opportunities arise
• AMAZING co-workers 🙂

Questions

Email Mackenzie at mackenzie@antaresinsights.com

The 2024 Olympia Weekend at the Resorts World in Las Vegas, NV on October 11th and 12th will feature all 11 of the IFBB Pro League divisions. The most inspirational competition of those 11 for many fans must be the Men’s Wheelchair division. The athletes who will face the judges and spectators are not only the best wheelchair bodybuilders on the planet, but they have had to overcome great odds to achieve their own greatness.

One such competitor is James Berger, who will make his Olympia debut when the opening callouts are made. Berger qualified for the Olympia thanks to winning the 2024 Dallas Pro Wheelchair title earlier in the summer. After coming up just short of qualifying in 2023, Berger was determined to seal the deal in 2024.

“I didn’t want to leave anything to chance. Winning a show meant there was no doubt.”

Like all the best physique athletes in the world, Berger is very competitive. He developed that while growing up in Oklahoma. He played football, ran track, and competed in powerlifting, but he also looked for opportunities to work and earn money for himself.

“I had a really good upbringing, nothing to complain about.”

His life changed forever on May 29, 2010. After making the admitted mistake of drinking and driving at an estimated top speed of 110 mph, he wrecked his truck and hit a corner post of a fence. The truck went end over end multiple times and hit the top of a gooseneck trailer as well as a horse trailer. It would also hit two small trees before finally stopping upside down. Berger said it was six hours before he was found and another hour to get him out of the truck.

“I don’t remember any of this,” he said. “Don’t drink and drive.”

Berger broke his T10, T11, and T12 vertebrae in his spine. The injuries he suffered are considered incomplete spinal cord injuries because he can use his hip flexors, but he is unable to lock out his legs. At first, he resorted to the bottle to mask the pain, but he gave that up in 2014. Berger credited a group of friends as well as his mother, daughter, and best friend Whitney for not letting him get too depressed and helping find the best path forward.

“I’m very grateful for that. I don’t dwell on it,” he shared.

He also realized that he hit a milestone while he was sharing his story that made him smile. “I have been sober for 10 years now.”

While Berger acknowledges that some days have more challenges than others, he is able to stay upbeat and positive, which can be a big reason behind his success as a bodybuilder and Mutant sponsored athlete. His first connection to the sport was when he saw Wheelchair Bodybuilding legend Nick Scott on YouTube. Berger saw his story and experience and decided to begin his own journey, which led him to where he is now.

“I did my first show in 2017 and have been doing it ever since then.”

Now he is about to compete on the biggest stage in the sport, the Olympia. There are some nerves that he faces as the big event draws near, but that is overshadowed by the positivity that comes with the opportunity.

“I’m honestly excited,” he shared. “I’ve been to the Olympia and helped backstage. To be on the competitive side of it is a whole different ballgame. I want to bring the best version of myself to that stage.”

Beyond the stage, Berger helps Scott on the social media and online side. He is very passionate about contributing to something that has changed his life for the better. Many people would never see being in a wheelchair as a good thing, but Berger has found the positives and works to maximize those.

“The chair has taken me more places than I would have been walking around,” he acknowledged. “I’m really excited to see where the Olympia takes me.”

He also hopes that others use his example as incentive to overcome their own adversity for the better.

“Don’t ever give up. You have to trust the process and be disciplined.”

Follow Berger on Instagram: @ifbbpro_james_b.

Go to www.mrolympia.com to learn more about all 11 divisions at the Olympia and to order the 2024 Olympia pay-per-view so you can see all the action live as it happens.

James Berger’s Olympia Upper Back Workout

Single-arm Cable Row

3 sets: 12-15 reps

Berger starts with a unilateral cable exercise to help him keep constant tension on the lats and focus on each side of his back individually.

“Keep your elbow tucked in to your side and control the weight.”

Reverse-grip Lat Pulldown

3 sets: 12-15 reps

The second exercise helps target the lower lats, specifically. Berger is not afraid of adding weight on this one, either. He explained, “Control the weight and go heavy as possible before losing your form.”

Wide-grip Lat Pulldown

3 sets: 12-15 reps

Berger’s final movement for the upper back is a second pulldown movement. He will focus on the entire lat as well as the rest of the upper back, and the goal is to make the most of the final exercise of the session.

“Control the weight, and after three sets go home happy!”

Heidi Somers, famously known as Buffbunny, has become a symbol of strength, resilience, and empowerment, in the fitness community. With millions of followers across social media platforms and a thriving business empire, Somers has transformed her passion for fitness into a movement that inspires women worldwide to embrace their inner strength and pursue their health goals with confidence.

Heidi’s journey into fitness wasn’t a straight path. Originally from North Pole, Alaska, she moved to Houston, Texas, in her early twenties, where she began her journey toward a healthier lifestyle. Struggling with weight gain and feeling out of place in a new city, Heidi decided to take control of her life. She started working out at a local gym, and what began as a personal mission to lose weight quickly evolved into a deep-rooted passion for fitness.

Over the years, Heidi’s dedication to the gym transformed her body and her outlook on life. She documented her fitness journey on social media, sharing her progress, challenges, and triumphs. Her authenticity and relatability resonated with a growing audience, and she soon became a well-known figure in the fitness community.

Heidi’s influence extended beyond just fitness inspiration. In 2016, she launched her own activewear brand, Buffbunny Collection. The brand was born out of Heidi’s desire to create high-quality, stylish, and functional workout apparel for women of all shapes and sizes. She wanted every woman to feel confident and empowered in their own skin, whether they were at the gym or going about their daily lives.

The Buffbunny Collection quickly gained popularity, with its unique designs and emphasis on inclusivity. Heidi’s brand became synonymous with quality, style, and body positivity, attracting a loyal customer base that continues to grow.

What sets Heidi apart is her ability to build a strong and supportive community around her brand. She frequently engages with her followers, offering workout tips, nutrition advice, and motivational content. Heidi’s approach to fitness is holistic, focusing on mental and emotional well-being alongside physical health. She encourages her audience to embrace their individuality and to view fitness as a journey rather than a destination.

Through her social media platforms, Heidi has fostered a sense of belonging among her followers, creating a safe space where women can share their experiences, challenges, and successes. Her message is clear: fitness is for everyone, and every small step forward is a victory worth celebrating.

Heidi advocates for a sustainable approach to health and fitness, one that doesn’t require extreme diets or grueling workout routines. Instead, Heidi emphasizes the importance of finding a routine that fits into your lifestyle and makes you feel good, both physically and mentally.

Heidi’s workouts are a mix of weight training, cardio, and functional exercises. She encourages her followers to challenge themselves in the gym but also to listen to their bodies and prioritize recovery. For Heidi, fitness is not just about looking good—it’s about feeling strong, confident, and capable in every aspect of life.

As Heidi’s influence continues to grow, she has expanded her offerings to meet the evolving needs of her audience. Most recently, she introduced the Grounds Fitness app, a comprehensive platform that provides users with personalized workout plans, nutrition guidance, and access to a community of like-minded individuals. The app is designed to make fitness accessible to everyone, regardless of their experience level, and reflects Heidi’s commitment to helping others achieve their health and wellness goals.

As she continues to grow her brand and expand her influence, Heidi remains focused on her mission to inspire and empower women. She is a firm believer that everyone has the potential to achieve their goals, and she is dedicated to providing the tools, resources, and support needed to help them get there.

Heidi Somers’ journey from a small-town girl in Alaska to a fitness icon and successful entrepreneur is a testament to the power of determination, passion, and hard work. Through her brand, Buffbunny Collection, her influential presence on social media, and the Grounds Fitness app, Heidi has created a legacy of strength, empowerment, and community.

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Most Rocky fans know that Sylvester Stallone was willing to take stiff punches from the likes of Carl Weathers, Mr T, and Dolph Lundgren in order to create those horrendously hard-hitting scenes in the highly successful boxing movie franchise, but when Stallone cast pro wrestling superstar, Hulk Hogan as ‘Thunder Lips” in Rocky III, the action got so intense that bones were almost broken.

On August 26, 2024, Sylvester Stallone reposted and then responded to comments made in a prior interview that Hulk Hogan had given concerning the physicality displayed in the 1982 cinema classic. Not only did Rocky III bring us the gym playlist mainstay, Eye of the Tiger, and the emergence of Mr T’s Clubber Lang, but it also brought us that chaotic boxer versus wrestler bout to boot. In the movie, Rocky Balboa thought he was signing up for a charity match that was only supposed to be an exhibition, but Thunderlips had other ideas and ended up taking the Italian Stallion to the limit.

Hulk Hogan says Sylvester Stallone bodyslammed him for real in Rocky III

In one scene, Rocky picks up Thunderlips and bodyslams him outside of the ring. So, how did Stallone manage to raise Hogan, who weighted around twice his own bodyweight at the time? Was it a little movie magic? Not so says the WWE legend. “That was him,” explained Hogan. “Bro, if you don’t realize, he was like a buck 60 pounds, and I was like 320. And, he got me up, and he was wobbling. That was him. He did everything. He did all of his own stunts.”

And, when it came to taking a beating rather than dishing one out, Sly was just as eager to take his lumps in order to create the very best action sequences. “I mean, I powerslammed him, threw him in the corner, landed on him, and when I bounced off him the blood came out of his mouth,” recalled The Hulkster. Perhaps fearing that his first foray into Hollywood might be his last, Hogan sought his mentors approval, and was pleased to find out that Stallone was just as tough as any pro wrestler that he’d worked with. “He goes, oh, that was great!,” explains the wrestler, who revealed that he almost crushed his smaller foe. “Cuz I remember, I hit him with a high knee in the shoulder, in the corner, and almost broke his collarbone.”

In most movie fight scenes, punches are designed to miss an actors head but they are made to look real, due to the angle that they are shot at. The Rocky movies often bucked this trend however, because Stallone wanted each punch to look as authentic as possible. “I threw my punches straight into the forehead, when I threw them, you know?,” recalls Hogan. “And, I know I caught him with one real-good one, but he was a trooper, man.”

Sylvester Stallone says Hulk Hogan was the best puncher in Rocky

Of course, Rocky III was a gigantic success, surpassing Rocky I and II, and grossing more than $125 million during it’s North American theatrical run alone. Worldwide box office earnings reached around $270 million. Stallone had gotten himself into insane physical shape for the movie too, cutting down to 2.8% bodyfat for the role.

More than 40 years later, the bout between Rocky Balboa and Thunderlips remains one of the most memorable affairs in movie history. “WOW,” responded Sylvester Stallone after listening to Hogan’s remarks in the clip. “Hulk was the best. Fantastic athlete and threw the most amazing punches of all. Because he was bare fisted, I could actually feel his punch touching my skin, yet he knew how to pull back… Amazing!” https://www.youtube.com/watch?v=oBPCWTBBFUs