Batwings

• Grab a light(ish) pair of kettlebells or dumbbells and lie facedown on a bench, resting the weights on the floor.


• Pull the weights up toward your rib cage, squeezing your shoulder blades together at the top for a second. From a bird's-eye view, your torso should resemble bat wings. When in doubt, stick your thumbs in your armpits on this drill.

• The higher you pull, the harder you should squeeze your shoulder blades together. This movement is slight, the weights should move up and down only about 6 inches. The repetitions are akin to an isometric squeeze.

Pull Ups

There is no better test of upper back strength than the old-fashioned pull up. They reward the fit and the strong, and yes, even the ladies can rock the pull up. Just do what Coach Stevo says.

Coach Stevo's Top Tips

• Pack your shoulders.
• Always start with locked elbows.
• Do not let your legs come up.
• Pull until your chin crests the plane of the bar.

USMC Style

Negative (Eccentric Only) Pull Ups

A Woman Stronger than Any Man You Know

Even Zuzana Can Rock a Set of Pull Ups