My Top 3: July

Sheldon Nimijean’s Top 3

Sheldon Nimijean, Certified Personal Trainer at the Ottawa Athletic Club give us his #top3 back exercises.

Incline Dumbbell Rows

  • Set the bench at 30 degress, Chin above the bench
  • Using a neutral grip, lean into the bench
  • Beginning with the arms straight, neutral grip (semi-supine)
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side
  • Tempo: Lower the weight (3s), no pause at the bottom (0) up (1s), top position hold (1s)

Lean Away Pull Down

  • Lean away 60 degrees
  • Taking a neutral grip
  • ┬áBeginning with arms straight, drive the elbows down
  • Retract and depress shoulder blades

Dumbell Pullover

  • Beginining with your arms straight, slight bend at the elbow
  • Lower the weight in a controlled manner
  • When the dumbbells are parallel to the chest, raise the arms up over your chest

*Muscles worked in this routine: Latissimus Dorsi, Rhomboids, Serratus Anterior


Tune in next month to see which trainer will be sharing their #mytop3 favourite exercises.