Let’s dive into effective, targeted exercises to tackle lower back fat.

You’ll discover 11 powerful exercises, each specifically designed to reduce back fat and enhance muscle definition. Learn the step-by-step techniques to execute these exercises for maximum impact, whether you’re a beginner or a fitness buff.

Plus, we go into crucial insights into the causes of back fat and how to address them through diet and lifestyle adjustments.

1. Dumbbell Renegade Rows

The dumbbell renegade row is an effective exercise for targeting back fat because it works several muscles in the back while also engaging the core. 

How to do it:

Position: Start in a high plank, each hand gripping a dumbbell.

Movement: Row the dumbbell on one side to your rib area, then switch and do the same with the other.

Target: This targets your lats and simultaneously engages your core.

Tips: Keep your spine aligned and core engaged to maximize effectiveness and reduce injury risk.

2. Seated DB Military Press

The seated dumbbell military press works the shoulders and triceps as primary movers, but also heavily recruits the upper and middle back muscles like the trapezius, rhomboids and latissimus dorsi for stabilization. Strengthening these back muscles helps improve posture which can reduce back fat.

How to do it:

Position: Sit upright with back support, dumbbells at shoulder height.

Movement: Press the weights upward, fully extending your arms.

Muscles Targeted: Primarily works shoulder muscles, including the deltoids.

Steps:

Lift dumbbells to shoulders, using thighs for assistance if needed.

Press upwards until elbows lock.

Return to starting position with control.

3. Push Ups

Push ups target back fat by working the latissimus dorsi, trapezius, rhomboids and other muscles along the back. Keeping the shoulder blades pulled together and back during the movement increases activation of these back muscles. This strengthens the back, improves posture, and increases calorie burn to reduce fat deposits.

How to do it:

Hand Placement: Ensure your hands are shoulder-width apart, directly below shoulders.

Body Alignment: Keep a straight line from head to heels.

Execution:

Lower down, keeping elbows at a 45-degree angle.

Avoid dropping your hips or hiking your buttocks.

Push through your chest and triceps to rise.

Integrating into Workouts:

Warm-Up: Combine with jumping jacks or a plank up-down to prepare muscles.

HIIT: Alternate push ups with high-intensity moves like burpees or speedbag drills.

Strength Training: Follow push ups with kettlebell swings or battle ropes for a full-body workout.

4. Bent Over Lateral Arm Raises

Effective for targeting lower back fat, bent over lateral arm raises require proper form:

Position: Kneel with one hand free and the other gripping a dumbbell

Movement: Brace your core; lift the dumbbell laterally until your arm aligns with your shoulder, then return

Repetitions: Ensure even training by performing an equal number on each side

Maintain a steady, controlled motion for maximum engagement of your latissimus dorsi.

5. Rear Deltoid Rotations

To effectively strengthen your upper back and rotator cuffs, incorporate Rear Deltoid Rotations into your routine:

Position: Stand with feet hip-width apart, elbows bent at 90 degrees, holding a dumbbell in front of you.

Movement: Engage your traps and rhomboids to rotate your arms outward, dumbbells moving sideways.

Reverse: Return slowly to the starting position.

Repeat: Perform multiple reps to tighten and build the erector spinae muscles.

Maintain your elbow’s position to maximize the benefits of the rotation.

6. Swimmers

Swimmers, an exercise where you alternately lift your opposite arm and leg while lying face down, effectively target the muscles in your lower back, upper back, and glutes. This exercise engages multiple muscle groups in the back, which can help tone and strengthen these areas, potentially reducing the appearance of back fat.

How to do it:

Start by lying on your stomach.

Activate glutes, lifting legs from the ground.

Extend arms forward; keep palms down.

Alternately raise arm and opposite leg.

Swap sides rapidly for maximum efficacy.

7. Bent Over DB Rows

Bent Over Dumbbell Rows specifically target the muscles in the upper and middle back, such as the latissimus dorsi, rhomboids, and trapezius. By engaging these muscles, the exercise helps to strengthen and tone the back, which can aid in the reduction of back fat. Additionally, it can improve overall back muscle definition and posture.

How to do it:

Positioning: Kneel on a bench with one lower leg flat, hand on the bench for support.

Dumbbell Placement: With a dumbbell in the free hand, keep it on the bench starting position.

Tension & Lift: Engage your lats and lift the dumbbell until your upper arm is parallel to the floor.

Form Check: Elbow should bend at a 90-degree angle; back straight.

Lowering the Weight: Return the dumbbell slowly to the starting position or rest briefly on the bench.

Repetition: Perform the recommended number of reps and switch sides.

Common Variations:

Inverted Row: Using a bar in a Smith machine or a TRX system.

Seated Cable Row: Utilize a cable machine for a supported back row experience.

Deadlift into Row: Combine a deadlift with a row in one smooth motion for compound back training.

Safety Tips: Maintain a neutral spine and avoid jerky movements to prevent injury.

8. Reverse Fly

The reverse fly is a potent exercise targeting the upper back muscles, which can help you reduce back fat and improve posture. Here’s how to incorporate it into your workout routine effectively:

How to do it:

Stand with your feet shoulder-width apart, a dumbbell in each hand.

Slightly bend your knees and hinge forward at the hips, keeping your back flat.

Extend your arms below your chest, palms facing each other.

Brace your core and lift the weights out to the sides, keeping a slight bend in the elbows.

Squeeze your shoulder blades together at the top of the movement.

Lower the weights with control to the starting position.

Tips for Effective Execution:

Keep your movements controlled; avoid using momentum to lift the weight.

Ensure not to lift your arms above shoulder height.

Increase the weight or resistance as you progress to challenge your muscles further.

9. Resistance band pull-down

The resistance band pull-down is an effective exercise for targeting the muscles in your back, particularly the latissimus dorsi, which are key to reducing back fat. These exercises can be performed with various resistance levels, allowing you to adjust the intensity to suit your fitness level.

How to do it:

Secure the resistance band above your head to a stable object, such as a door anchor or a tall piece of gym equipment.

Stand or kneel with your back straight, facing the anchor point.

Grip the band’s handles with your palms facing down, hands wider than shoulder-width apart.

Pull the band down toward your upper chest, contracting your shoulder blades together.

Slowly release back to the starting position with controlled motion.

Variations:

Single-arm pull-down: Work one side at a time for focused muscle engagement.

Half-kneeling position: This position can help you concentrate on your lats without involving the lower back too much.

10. Back Extension

Back extension exercises are vital for strengthening your lower back muscles. They can be particularly beneficial in reducing back fat and improving posture. Here’s how you can incorporate back extensions into your fitness routine:

Stability Ball Back Extensions:

Place your hips and stomach on a stability ball, feet wide apart for support.

Cross your arms over your chest or place them behind your head.

Lift your upper body by contracting your lower back muscles, then lower back down.

Roman Chair Hyperextensions:

Position your ankles securely under the footpads of a Roman chair.

Cross your arms over your chest, keeping your back straight.

Bend forward at the waist and then extend back up, focusing on squeezing your glutes and back muscles.

11. Kettlebell Swings

Kettlebell swings are a dynamic and powerful exercise that can target back fat by engaging multiple muscle groups. Incorporating kettlebell swings into your exercise routine may contribute to reducing body fat and improving overall body composition.

How to do it::

Stand with your feet shoulder-width apart.

Hold the kettlebell with both hands, arms in front of your body.

Slightly bend your knees and hinge at your hips to initiate the swing.

Drive through your hips to swing the kettlebell upward to shoulder height.

Let the kettlebell swing back down, hinging at the hips again.

What causes back fat?

Back fat accumulates for various reasons, impacting both your appearance and health. Understanding these underlying causes will guide you in making effective lifestyle changes.

Dietary Habits:

Excessive caloric intake, especially from processed foods with added sugars and saturated fats, contributes to weight gain, including back fat.

Lack of nutrient-dense foods can disrupt your metabolism, making fat loss more challenging.

A nutritious diet rich in fiber can help with managing calorie intake and promoting satiety.

Physical Activity:

A sedentary lifestyle increases risks of overall body fat accumulation, including areas such as the lower back or “love handles.”

Incorporating cardio exercise like walking can help establish a calorie deficit necessary for fat loss.

Focusing on exercises that improve posture can also minimize the appearance of back fat.

Lifestyle Factors:

Stress can hinder your efforts to reduce weight and back fat as it may lead to unhealthy eating habits.

Inadequate sleep and hydration may negatively affect your body’s ability to manage weight.

Reducing salt intake can decrease water retention, which sometimes exacerbates the look of back fat.

Genetic and Health-Related Factors:

Genetics may predispose you to store fat in specific areas, including the back.

Medical conditions like diabetes could influence how and where your body stores fat.

Effective Strategies:

Aim for a healthy diet that’s low in processed foods and high in whole, natural options.

Increase your fiber intake to help regulate caloric intake.

Engage in regular cardio exercises and activities that boost metabolism.

Reduce added sugars and saturated fats to manage calorie consumption effectively.

Maintain healthy habits to support fat loss, including managing stress and ensuring enough rest.

Remember, while you can’t target back fat alone, improving your overall health and reducing total body fat will lead to a leaner back.

Is Back Fat Unhealthy?

When discussing back fat, it is essential to understand that fat distribution varies for each individual and that some amount of body fat is necessary for overall health. Back fat itself is not inherently unhealthy; however, excessive accumulation can be associated with health risks. Here are some key considerations:

Body Composition: Body fat percentage is a clearer indicator of health than body weight alone. Aim for a balanced body composition through regular physical activity and a nutritious diet.

Location of Fat: Research implies that fat stored around the abdomen (visceral fat) carries higher risk factors than fat stored in other areas, like the back. Therefore, focusing on overall fat reduction is beneficial.

Balance: Healthy living involves balance. Back fat should not be the sole focus but rather part of a comprehensive approach to fitness and well-being.

To manage back fat specifically, women can incorporate exercises targeting the upper, middle, and lower back. These exercises contribute to stronger back muscles, which can improve posture and appearance:

Cardiovascular Exercise:

Function: Burns calories, which assists in fat reduction across the body, including the back.

Examples: Swimming, rowing, or elliptical training.

Strength Training:

Upper Back Exercises:

Dumbbell rows

Lat pull-downs

Mid Back Exercises:

Superman lifts

Yoga poses like the cobra or cat-cow

Lower Back Exercises:

Deadlifts

Hyperextensions

How to Create a Caloric Deficit

To reduce back fat, creating a caloric deficit is a critical component. This means you’ll need to burn more calories than you consume. Here’s how you can achieve this:

Determine Your Daily Caloric Needs: First, estimate the number of calories you need to maintain your current weight. Several online calculators can help you find this number based on your age, gender, weight, height, and activity level.

Track Your Caloric Intake: Use a food diary or a mobile app to log everything you eat and drink. Pay attention to portion sizes and hidden calories in sauces and dressings.

Implement Dietary Changes:

Focus on nutritious, whole foods like vegetables, fruits, lean proteins, and whole grains.

Reduce your intake of processed foods, sugary beverages, and high-fat snacks.

Increase Your Physical Activity:

Incorporate both cardio and strength training into your routine. Cardio burns calories, while strength training builds muscle, which can increase your resting metabolic rate.

Exercise TypeDescriptionCalorie Burn EstimationCardiovascularActivities like brisk walking, running, or cycling.High, depending on intensityStrength TrainingResistance exercises targeting back muscles.Moderate, also builds muscle mass

Regular Aerobic Exercise: Engaging in aerobic exercise can help you burn calories and improve heart health. Consider activities such as swimming, cycling, or group fitness classes.

Monitor Your Progress: Weigh yourself regularly and adjust your diet and exercise plan as needed to continue creating a caloric deficit.

Remember, it’s essential to aim for a safe and sustainable caloric deficit. Drastic calorie reduction can be counterproductive and may lead to muscle loss or nutritional deficiencies. Always consult with a healthcare provider or a registered dietitian before starting a new weight loss regimen.

Final Thoughts

In managing back fat, holistic lifestyle choices are pivotal. Embrace activities like using a resistance band for a full range of motion exercises. Doing so isn’t about spot-treating areas; it’s about consistency and overall health. Monitor stress and cortisol levels—elements that may impact fat retention. For better control, align with CDC guidelines on physical activity to enhance your lifestyle habits.

Two hundred forty-seven kilograms, or 544.5 pounds, is the weight of the barbell in a Jan. 8, 2024 video posted to Instagram by Kazakh weightlifter and former two-time (2008, 2012) Olympic Champion Ilya Ilyin. According to Ilyin, the video depicts one of his heaviest training sessions ahead of the 2015 President’s Cup in Grozny, Russia. 

Although Ilyin was unsuccessful in his attempt to clean & jerk the massive weight — at the time, the lift was a full five kilograms above his own world record — the footage represents a rare glimpse into a bygone era of Olympic lifting that fans will likely never see again: 

[Related: A Look at the Bulgarian Method, the Hardest Weightlifting Routine Ever]

According to insidethegames, Ilyin retired from competitive weightlifting in early 2020 after news broke that the Tokyo Olympic Games, originally scheduled for that summer, had been postponed due to the COVID-19 pandemic. Before that, he was considered the most dominant active male weightlifter in the world for many years due to his unparalleled strength and tenacity on the platform. 

In Context: Ilya Ilyin’s Weightlifting Career

It’s common for weightlifters to perform better in their general training than on competition day, as the rigors of international weightlifting events can be quite stressful. At the time, Ilyin’s best official result in the clean & jerk was 242 kilograms, a world record he had hit one year before winning the 2014 World Weightlifting Championships in his home country of Kazakhstan. 

Ilyin was as close to a true prodigy as a weightlifter could get. He won his first Senior World Championships at just 17 years old in 2005 and, for a full decade, was undefeated in competition: 

2005 Junior World Weightlifting Championships: 1st | 85 kilograms

2005 World Weightlifting Championships: 1st | 85 kilograms

2006 Junior World Weightlifting Championships: 1st | 94 kilograms

2006 World Weightlifting Championships: 1st | 94 kilograms

2008 Olympic Games: 1st* | 94 kilograms

2010 Asian Games: 1st | 94 kilograms

2011 World Weightlifting Championships: 1st | 94 kilograms

2012 Olympic Games: 1st* | 94 kilograms

2014 World Weightlifting Championships: 1st | 105 kilograms

2015 President’s Cup: 1st | 105 kilograms

*Ilyin was sanctioned by the International Olympic Committee in Nov. 2016 for performance-enhancing drug usage at the 2008 and 2012 Olympic Games. He forfeited both of his gold medals as a result. 

At the President’s Cup in Grozny in Dec. 2015, Ilyin would end up clean & jerking 246 kilograms in the 105-kilogram division, a four-kilogram advancement on his own world record and the final record of his career. Ilyin took a three-year hiatus from the sport afterward and attempted to reignite his career in 2018; he never made it back to the top of the weightlifting podium before formally retiring in 2020.

[Related: Five of the Greatest Weightlifting Battles of All Time]

How would this 247-kilogram clean & jerk attempt stack up against the best heavyweight lifters today? The gold-medal clean & jerk in the 109-kilogram class from the 2023 World Weightlifting Championships was 227 kilograms, by Uzbek athlete Ruslan Nurudinov (Nurudinov also holds the current world record in that category of 241 kilograms). Two hundred forty-seven kilograms would have ranked Ilyin in fourth place against the +109-kilogram super-heavyweight athletes at that same event. 

Post-retirement, Ilyin retains a strong fanbase on social media and, despite his PED-related disqualifications, is regarded as one of the best weightlifters of all time. Archived footage of lifts like this proves why. In the caption of the video, Ilyin remarks: 

“[An] unsuccessful attempt, but such weight is only lifted once in a lifetime. [I think] this was my favorite clean in my life!”

More Weightlifting Content

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Featured Image: @ilyailyinforever on Instagram

The post Never Before Seen: Olympic Champion Ilya Ilyin Attempts 247KG Unofficial World Record Clean & Jerk appeared first on BarBend.

Swedish powerlifter Carl “Calle” Johansson hit the headlines in 2023 when, in his final year as a Junior, he won the 2023 International Powerlifting Federation (IPF) Classic World Championships (CWC) in Malta. He hit an IPF world record raw deadlift of 328 kilograms (723 pounds) to reach the top of the podium on body weight and add an Open world title to his 2022 win in the Juniors.

Since then, Johansson has been hard at work in the gym, preparing for his first 2024 appearance at the 2024 Sheffield Powerlifting Championships. That hard work is paying off, as evidenced by a training update he shared on his Instagram page on Jan. 6, 2024, wherein he deadlifted 325 kilograms (716.5 pounds) raw for two repetitions. Take a look at the personal record below, courtesy of Johansson’s Instagram page:

In the video, Johansson set up in a sumo stance and shook out his arms before taking the barbell in a hook grip. He pulled the slack out of the bar thrice and then began the lift.

The opening pull was easy and over in an instant. He kept his grip on the bar, took a deep breath, and visibly set his lats before beginning the second rep. It moved slower than the first but was never in doubt.

At the top of the lift, Johansson took a moment to give a big smile to the camera before dropping the bar, something that would have earned him red lights in competition but didn’t diminish the lift in training.

“Let’s keep building”

Johansson’s double was only three kilograms (7 pounds) fewer than the 328-kilogram (723-pound) deadlift world record he set at the 2023 CWC in Malta. However, it’s widely thought he had more in the tank that day but played safe, instead doing exactly what was needed to win. He beat Tim Monigatti on bodyweight and finished half a kilogram (one pound) ahead of Taylor Atwood.

Since the 2023 CWC, Norway’s Kjell Bakkelund pushed the IPF raw deadlift world record up to 330 kilograms (727.5 pounds) en route to gold at the European Powerlifting Federation (EPF) 2023 European Classic. Bakkelund also extended the IPF raw total world record from 790.5 kilograms (1,743 pounds) to 800 kilograms (1,764 pounds).

This gives Johansson more work on two fronts: his next competition is the 2024 Sheffield, which has prize money awarded on the proportion of the raw total world record achieved in respective weight classes. Additionally, a £5,000 bonus will be awarded for any IPF world records broken. Johansson will have to aim higher than before, given Bakkelund’s outstanding performance, but another IPF raw world record deadlift might be on Johansson’s agenda.

The 2024 Sheffield meet will be live-streamed for free on SBD Apparel’s YouTube channel. It is shaping up to be a brilliant event.

Featured image: @deadlift.miyagi on Instagram

The post Carl Johansson (74KG) Deadlifts a 325-Kilogram Raw Double PR appeared first on BarBend.

Two-time Classic Physique Olympia champion Breon Ansley is amidst his 2024 off-season, though he is slated to compete at the 2024 Arnold Classic on March 1-3, 2024, in Columbus, OH. On Jan. 2, 2024, Ansley shared that his priority was flexibility through the use of free weight training.

Moving the muscles through a larger range of motion might have hidden hypertrophy gains Ansley aims to tap into. A 2023 study in the Journal of Strength and Conditioning Research suggested that “full range of motion…elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites.” (1)

Ansley performed the following arm workout in a recorded session on his YouTube channel comprised of the following:

Breon Ansley’s Flexible Arm Workout

Below is a breakdown of Ansley’s biceps and triceps workout: 

Dumbbell Triceps Kickbacks

EZ-Bar Curls

Superset — Dumbbell Skull Crushers & Bench Dips

Seated Dumbbell Curls

Superset — Overhead Single-Arm Dumbbell Triceps Extensions & Diamond Push-ups

Superset — Dumbbell Hammer Curls & Reverse Grip EZ-Bar Curls

Take a look at how those exercises are performed below:

[Related: Sadik Hadzovic’s Arm Day Reps and Sets Recommendations]

Ansley Recommends Unstable Stimulation for Maximum Muscle Growth

Ansley described his dumbbell arm training as “unstable stimulation.” “Machines and cables are great, but…ultimate stimulation for anything [is] best combined with instability. The best way to do that is with dumbbells and free weights.” 

Dumbbells and other methods of lifting that don’t have strict planes of motion compel the lifter to stabilize the weight throughout the exercise. This three-dimensional style can improve stability but often comes at the cost of how heavy one can lift. In other words, it is easier to lift heavier on a machine than it is via free weights because the need for the lifter to stabilize the weights is absent with machines.

Training to muscular failure via light or heavy weights has both been shown to be effective for hypertrophy. Training with heavy weight is, however, more advantageous for increasing strength. (2)

Dumbbell Triceps Kickbacks

Leaning over a weight bench, Ansley hinged a singular dumbbell at his elbow until his entire arm nearly parallelled the floor. He extended his arm by engaging only his triceps — the rest of his body remained fixed.

He worked up to 70-pound dumbbells, claiming that a small amount of momentum at a heavy weight is okay “so long as you stay in control with the muscle that you’re utilizing.” Ansley performed equal reps with both arms.

EZ-Bar Curls

Ansley modified this curl variation via a closer grip and lifting the bar close to his face. Since the stability requirements with free weights can be fatiguing, Ansley rests more in between exercises, though training biceps and triceps antagonistically still allows for efficacy.

Superset — Skull Crushers & Bench Dips

Ansley is mindful that skull crushers and dips can be “elbow jerker” movements but feels both deep in the short head of his triceps. Both exercises emphasize the load in the negative portion of a movement (i.e., the eccentric), which helps train his triceps in their lengthened positions.

Seated Dumbbell Curls

Ansley incorporated a supinated grip and twist at the top of his biceps curls performed unilaterally. He performed an uneven number of sets — adding an extra set for his right arm — because the size differential between it and his left arm is an area he feels he needs to correct.

Ansley biceps curls also featured sets with one arm performing a static hold with a 35-pound dumbbell while the other curls through its full range of motion.

Superset — Overhead Single Arm Dumbbell Triceps Extensions & Diamond Push-ups

Attempting to increase his shoulder flexibility, Ansley loads a singular dumbbell behind his head, allowing for a deep stretch in his triceps. While tough, Ansley highlighted the importance of loaded flexibility training. He burned out his triceps with bench-inclined diamond push-ups.

Superset — Dumbbell Hammer Curls & Reverse Grip EZ-Bar Curls

Ansley performed hammer curls — neutral grip curls with palms facing each other — to close out his arm training. He kept the 50-pound dumbbells close together and lifted them towards his chest. He superset them with 60-pound reverse-grip EZ-bar curls to hit his brachialis. 

Ansley still has room to grow within the adjusted weight cap in the Classic Physique division. We’ll see if his loaded flexibility training provides him with additional muscle tissue when he steps on stage in March 2024.

Reference

Kassiano, W., Costa, B., Nunes, J. P., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2023). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Journal of strength and conditioning research, 37(5), 1135–1144. https://doi.org/10.1519/JSC.0000000000004415

Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of strength and conditioning research, 29(10), 2954–2963. https://doi.org/10.1519/JSC.0000000000000958

Featured image: @breonma_ on Instagram

The post Breon Ansley’s Flexibility Practices for Enhanced Muscle Growth appeared first on BarBend.

Discover how preacher curls is a great way to isolate, and grow, your bicep muscles.

In this comprehensive guide, you’ll learn the precise bench setup for injury prevention and optimal muscle growth. Explore the critical execution techniques for maximum bicep engagement, and delve into the specific muscles targeted by this powerful exercise.

We’ll also reveal how to adjust your approach based on your fitness level, from beginner-friendly variations to advanced techniques for seasoned lifters.

Benefits of Preacher Curls

When you perform preacher curls, you provide your muscles with a targeted workout that can lead to enhanced muscular hypertrophy and strength.

The stability of the preacher bench helps lessen the capacity to cheat the movement, ensuring your biceps work intensely through their full range of motion. This isolation allows for focused stress on the biceps, which can result in significant gains in both muscle size and arm definition.

Muscles Targeted by Preacher Curls

With preacher curls, the primary muscles you’re engaging are the biceps brachii. This includes both the long and short head of the biceps, working together to flex the elbow and rotate the forearm.

Additionally, secondary muscles involved are the brachialis and brachioradialis, which assist during the curling motion. Preacher curls help in creating that sought-after peak in the biceps by stressing the muscles at various angles, a benefit that’s harder to achieve with other upper arm exercises.

Preacher Bench Setup

When setting up your preacher bench, it’s crucial to get the adjustments right for an effective and safe workout. Correct positioning on the bench is essential to maximize the benefits of the exercise and minimize the risk of injury.

Adjusting the Preacher Bench

First, adjust the seat so that when you sit down, your upper arms rest comfortably on the padding of the preacher bench. The pad should be at a height where your armpits are just touching the top. This setup minimizes shoulder strain and helps isolate the biceps. If the bench has an adjustable angle, set it to a position that aligns with your training goals. Slight variations in angle can shift the focus on different heads of the bicep muscle.

Seat Height: Ensure it aligns with your armpits.

Pad Angle: Modify based on target muscle focus.

Stability: Check that the bench is secure and doesn’t wobble.

Starting Position

Once the bench is adjusted, sit down with your back flat against the pad. Your feet should be planted firmly on the ground. Grip the barbell or dumbbells with an underhand grip, arms extended, and elbows positioned in front of your body against the pad. Maintaining this position throughout the exercise helps in targeting the biceps effectively.

Grip: Underhand and shoulder-width apart.

Posture: Sit back flat, feet grounded.

Arms: Extended and pressed against the pad.

Remember, precise setup on the preacher bench facilitates proper form, reducing the risk of injury and ensuring that your bicep workouts are as productive as possible.

Executing Preacher Curls

When performing preacher curls, your focus should be on proper form and full range of motion, ensuring that the biceps are under consistent tension. Let’s break down how to execute this biceps curl variation effectively.

Proper Movement and Form

To begin, position yourself at the preacher bench with your arms resting comfortably on the pad. It’s critical to select an appropriate weight that allows you to maintain control throughout the exercise. Grip the barbell or the handles of the cable machine—depending on your preference detailed in the study Placing greater torque at shorter or longer muscle lengths—just outside your shoulders.

Here’s the process to ensure you maintain proper form:

Keep your back straight and your shoulders stabilized against the pad.

Start with your arms fully extended, and palms facing forward.

Breathe out as you smoothly curl the weight up, focusing on moving only your forearms.

Squeeze your biceps hard at the top of the movement without swinging or using momentum.

Consistency in this movement will contribute to improved muscle strength and hypertrophy.

Range of Motion Considerations

The range of motion for preacher curls is vital for maximizing bicep development. It’s important not to cut the movement short. Full extension at the bottom is just as crucial as the full contraction at the top.

At the start of the curl, ensure your arms are almost fully extended, but don’t lock out your elbows.

As you lift, aim to bring the weight up until your forearms are vertical without allowing your elbows to flare out or your shoulders to lift off the pad.

This attention to the range of motion helps maintain constant tension on the biceps for the entirety of the set, which can be an important factor for muscle growth as suggested in the article Repeated bout effect in muscle-specific exercise variations.

Equipment Variations

When it comes to performing preacher curls, the type of equipment you choose can affect the muscles worked and the convenience of your exercise routine.

Barbell Preacher Curls

With a barbell, you can load a significant amount of weight, which helps in progressive overload. Maintain a shoulder-width grip and ensure your elbows are aligned with your shoulders to target your biceps effectively. The barbell’s fixed path helps keep your form in check throughout the exercise.

Dumbbell Preacher Curls

Dumbbells provide the advantage of unilateral training, allowing you to focus on each arm separately to address muscle imbalances. They also require more stabilization, engaging additional muscle groups during the lift. When using dumbbells, it’s crucial to maintain control and avoid rotating your wrists as you curl.

E-Z Bar and Machine Variations

The E-Z bar is often favored for its ergonomic design, which can reduce the strain on your wrists and elbows. Additionally, machines designed for preacher curls stabilize your movement and can be a good starting point for beginners to establish proper form. The machinery is typically easier to set up and requires less preparation than free weights.

Reps, Sets, and Rest

When incorporating preacher curls into your strength training regimen, it’s pivotal to address the intricacies of repetitions (reps), the number of sets, and the rest intervals between them to enhance both muscular strength and endurance effectively.

Determining Repetitions

Your goals determine the ideal number of reps. If strength is your aim, fewer reps at a higher weight—typically between 4-6 reps—are recommended. For hypertrophy (muscle growth), a moderate number of reps, roughly 8-12 per set, is most beneficial. Endurance is usually targeted with higher reps, approximately 15+ per set. An investigation into the maximum number of repetitions performed at 80% of 1RM highlighted the importance of selecting an appropriate intensity based on your muscle endurance capabilities.

Rest Periods

The rest between sets is crucial to recovery and performance on subsequent sets. Shorter rest intervals of 1-2 minutes often cater to endurance and hypertrophy, while longer rest intervals—around 3 minutes—may optimize strength gains. A study examining preacher curl training adaptations underscores the relevance of appropriately timed rest intervals tailored to your specific fitness targets. Your rest periods should complement your training intensity and overall exercise goals to maximize the efficacy of your preacher curl exercises.

Advanced Preacher Curl Techniques

In your journey to enhance bicep development, focusing on advanced techniques can significantly improve your preacher curls. These methods will help you target the biceps brachii more effectively, optimize muscle engagement, and avoid common mistakes.

Peak Contraction and Stretching

To maximize the engagement of your biceps brachii and brachialis during preacher curls, it is crucial to understand peak contraction and stretching.

Peak Contraction: Focus on squeezing your biceps at the top of the movement for a second, when the muscle is fully contracted. This will intensify the activation and help in building greater muscle strength.

Stretching: Begin each rep by allowing your arms to reach a fully stretched position without locking the elbows. This increases the range of motion and tension placed on the muscle.

Avoiding Cheating

Strength gains and proper muscle development require strict form when performing preacher curls. Cheating diminishes the effectiveness of the exercise and could lead to injuries.

Cheat: Avoid using momentum to lift the weight. This includes swinging the elbows or using a bounce at the bottom of the lift. Cheating takes tension off the biceps brachii, brachialis, and brachioradialis, which are the primary muscles you’re aiming to build.

Remember, strict adherence to form and incorporating these techniques will ensure you can maximize the strength and growth of your biceps using preacher curls.

Common Mistakes and How to Avoid Them

In performing the preacher curl, maintaining proper form is crucial to maximize gains and minimize the risk of injury. Here, the focus is on two specific aspects—grip and elbow positioning, and the use of momentum—where errors are common, but can be easily corrected.

Grip and Elbow Position

When executing the barbell preacher curl, it’s crucial that you maintain a firm grip and proper elbow placement. Mistakes in these areas can lead to ineffective muscle engagement and potential strain.

Grip: Your hands should be about shoulder-width apart on the barbell. Neither too narrow nor too wide, this positioning allows for optimal tension on the biceps.

Elbow Position: Align your elbows with the pad, ensuring they are not flared out or tucked in. This stability is necessary to isolate the biceps muscle correctly.

Excessive Momentum

To fully benefit from the preacher curl, particularly in a seated position, it’s important to perform the exercise with deliberate control.

Avoid Momentum: Initiate the curl smoothly, focusing on the contraction of the biceps without swinging or bouncing the weight.

Squeeze at the Top: Be sure to squeeze your biceps at the top of the movement before lowering the weight with the same controlled motion.

Eliminate the urge to use momentum by selecting a weight that allows for a full range of motion while still being able to squeeze at the top of the movement. This practice not only ensures the proper form but also enhances muscle activation for better results.

Preacher Curl Variations for All Levels

Preacher curls are a staple for targeting the biceps and can be tailored to suit your experience level, whether you’re aiming for muscle hypertrophy or just starting out.

Options for Beginners

For those new to resistance training, it’s essential to focus on form and control rather than attempting heavy weights. Dumbbell preacher curls are excellent for beginners as they allow for a natural movement pattern and you can start with lighter weights.

Seated Dumbbell Preacher Curl: Begin with a light dumbbell to ensure you maintain proper form. Focus on a full range of motion to fully engage the biceps.

Elastic Band Preacher Curl: Provides consistent resistance and can help in establishing the mind-muscle connection important for muscle growth.

Variations for Experienced Lifters

Experienced bodybuilders looking to increase strength and add size to the biceps can experiment with different variations to challenge the muscles.

Barbell Preacher Curl: Utilize a barbell for increased weight and tension on the biceps, promoting strength and size.

One-Arm Dumbbell Preacher Curl: Increase the focus on each bicep individually to help fight imbalances and further stimulate growth.

Overhead Cable Preacher Curl: By changing the angle of resistance, you add a unique challenge to the muscle, potentially enhancing hypertrophy.

Using these variations as part of your routine can lead to better muscle development and a path to bigger, stronger biceps. Remember, proper form is paramount, and it’s important to adjust the weight to your ability level to prevent injury.

Integrating Preacher Curls into Your Workout

Preacher curls are an effective exercise for building the biceps and can enhance your arm workout routine. To incorporate this focused movement, it’s essential to consider its placement in your schedule and to pair it with complementary exercises for optimal results.

Workout Scheduling

Frequency: Aim to include preacher curls in your biceps workouts 1-2 times per week. This allows for adequate recovery and maximizes muscle growth. Position: Integrate preacher curls in the middle or end of your workout. Starting with compound movements like barbell curls or chin-ups warms up your biceps and offers a better pump when performing this isolation exercise.

Complementary Exercises

Compound Movements: Exercises such as the bench press or deadlift engage multiple muscle groups and should precede preacher curls.

Bicep Focused: Following preacher curls, consider hammer curls or concentration curls to further target your biceps.

Muscles Worked: Preacher curls mainly work the biceps brachii. To create a balanced routine, include exercises for the triceps, such as tricep dips or overhead extensions.

Remember to maintain good form throughout to ensure muscle growth and to prevent injury.

References

https://www.mdpi.com/1660-4601/17/16/5859

https://journals.lww.com/nsca-jscr/fulltext/2015/08000/Repeated_Bout_Effect_in_Muscle_Specific_Exercise.24.aspx

https://www.tandfonline.com/doi/abs/10.1080/14763141.2011.577441

https://www.tandfonline.com/doi/abs/10.1080/00140139.2015.1077276

https://www.scielo.br/j/motriz/a/FrtkdqQQ5BVbqd355Tqr3zj/?lang=en

The boutique fitness and wellness franchisor increased membership, sales and studio visits this past year as it eyes increased profitability in 2024

Xponential Fitness has shown increased membership numbers, studio visits and sales growth in 2023 — stats the global boutique fitness and wellness franchisor is touting amid its participation at the ICR 2024 Conference and the Jefferies Winter Consumer Summit this month.

“In 2023, we demonstrated the strength and resilience of Xponential’s business through continued execution and consistent, predictable results,” said Anthony Geisler, founder and CEO of Xponential Fitness. 

In North America, for the full year ending December 31, 2023, Xponential increased its total members by 21% to 717,000 compared to 590,000 in 2022 and grew studio visits by 31% to 51.5 million, up from 39.2 million in 2022.

Xponential also grew its number of open studios to 3,062 and increased total licenses sold to 6,255 across ten of its brands globally. The company opened 557 new studios in 2023, in the upper range of Xponential’s previous guidance range of 550 to 560 and an increase of 9% when compared to 2022. System-wide sales were boosted by 36% to $1.40 billion, compared to $1.03 billion in 2022.

“We recently held our annual franchise convention, in which over 2,000 attendees participated to discuss growth strategies, foster brand awareness and formally introduce our newest brand, Lindora,” Geisler said. “Our avid customer base, strong visitation trends and departure from the company-owned transition studio strategy position us well to increase profitability in 2024.”

Having entered the hot weight loss drug sector with the acquisition of its eleventh brand, Lindora has energized franchisees within the Xponential network. A chain of metabolic health clinics, Lindora offers GLP-1s and wellness therapies, such as hormone replacement therapy and IV hydration.

“Our existing franchisees are excited about launching Lindora as they feel like it’s a perfect acquisition and perfect development within their own portfolios,” Xponential president Sarah Luna recently told Athletech News.

Xponential Fitness is expected to release its Q4 and full-year 2023 results and provide its full-year 2024 outlook in early March.

The post Xponential Fitness Grows Membership, Sales Numbers in 2023 appeared first on Athletech News.

When combined with a healthy diet and regular exercise, the best home saunas can impart a host of benefits. (1) If you lack the space or budget for a multi-person sauna, sauna blankets like the Higher Dose Infrared Sauna Blanket are proving to be a budget-conscious and portable way to enjoy home sweat sessions. Research has shown that following a workout or physical activity, heat baths may help improve cardiovascular and cognitive health, lower blood pressure, and promote muscle recovery. (2)(3) 

Higher Dose’s blanket is one of the pricier models on the market, both for its luxe profile and the clay, charcoal, and crystal layers layered into its design. Our expert product tester slipped beneath its folds to rate its portability, construction, performance, and value, among other factors, on a scale of 1 (lowest) to 5 (highest). Its $699 price tag may deter some, but don’t sweat it (for now) — our review has all the info you’ll need to know if this sauna blanket is the right one for you. 

Main Takeaways

This sauna blanket has a temperature range of 68 to 158° Fahrenheit, which is vast but doesn’t go as high as other models. 

It stands out from other models by integrating clay, charcoal, and crystal layers that Higher Dose claims can boost blood circulation and “deepen your detox.”

Its infrared heat is ETL-certified to be low in electromagnetic field (EMF) and extremely low-frequency currents (ELF). 

Higher Dose Infrared Sauna Blanket Highlights

Price: Starts at $699

Temperature Range: 68° to 158° Fahrenheit

Maximum Interior Circumference: 65’’

Unfolded Dimensions: 71’ ’x 71’’ 

Very few of us have backs wide enough to lug a traditional Finnish sauna to and fro, thus necessitating a rise in portable sauna options. The Higher Dose Infrared Sauna Blanket, which can fold up when not in use for easy transport, is one of the finest portable saunas on the market, capable of delivering infrared sauna benefits whether you’re at home or on the road. 

Slipping into the Higher Dose Infrared Sauna Blanket.

Unlike traditional saunas, in which the air is heated to create a sweat-generating steam bath, infrared saunas use light to heat up your body directly without impacting the surrounding air. After laying the blanket on a flat surface and pre-heating it using the included controller, all you need to do is slip beneath the covers, relax, and let the heat do its job. During sessions as long as 60 minutes, your heart rate can quicken and your blood circulation can increase in the same way they do during moderate bouts of exercise, resulting in myriad potential cognitive and cardiovascular health benefits. (1)

Higher Dose’s blanket can produce temperatures as high as 158 degrees Fahrenheit. That’s roughly 20 degrees less than you’ll find on some comparable models, but still well above the 104 to 140-degree average of the typical infrared sauna session. If you’re worried about radiation, fear not — the blanket is certified by Electrical Testing Laboratories (ETL), a leading third-party testing company, to be low in both EMF and ELF currents. 

At $699, this blanket is one of the priciest options on the market, costing roughly $200 to $500 more than some of its competitors. The blanket’s high price is due in part to the clay, charcoal, crystal, and magnetic layers sandwiched inside its leather interior. Higher Dose claims these additions can improve blood circulation, “flush out impurities,” and produce negative ions that can have a positive effect on your mood. The science is mixed as to their health benefits, but those interested in holistic wellness may find comfort or relaxation in their inclusion. (4)(5)(6)(7)(8)(9)

The blanket fully zips up, keeping the heat under the blanket.

Higher Dose also offers optional towel inserts to soak up sweat and protect your body during sessions. They’re sized to fit the blanket, machine washable, and made of organic cotton, which studies have shown can be more absorbent than standard cotton. (10) They’re also expensive at $89 for one and $213 for three. “If you have the budget, I would definitely suggest getting the inserts,” said our tester. “I just find it a low-stress way to keep things clean.” 

Let us emphasize, though, that they are optional. While you’ll definitely want that extra layer under the blanket, you can just as easily swap out those pricey inserts for sweatpants, thick socks, and a long-sleeve shirt. That’s what BarBend Senior Editor Lauren Keary does when using this blanket. “I do have to clean it after every session since the clothes don’t protect the blanket from sweat as well as the insert does,” she says. 

Pros

Its 68- to 158-degree temperature range allows you to reap the benefits of a sauna after a workout at home.

The integrated clay and crystal layers produce negative ions that may help with symptoms of depression. (4)(5)(7)

This blanket improves on previous models’ velcro closure with a double-sided zipper for easier entry and exit.

It’s ETL-certified to be low in both EMF and ELF currents. 

Cons

At $699, it’s pricier than many comparable blankets by roughly $200 to $500.

You have to pay extra for Higher Dose’s cotton towel inserts, which cost $89 for one and $213 for three. 

Using the Higher Dose Infrared Sauna Blanket

Our tester prefers old-fashioned saunas to infrared ones but overall enjoyed their experience with the Higher Dose Infrared Sauna Blanket. “I can’t say I’d use this on a routine basis, but it’s a solid way to sweat for those in need of something more portable,” they said. “It was very relaxing and easy to use.” 

Delivery and Setup

The Higher Dose blanket arrived in a box without much plastic. Our tester noted that the parts were “secured in the packaging and well-organized” and that the setup and care instructions were easy to follow.  

Second, find a flat, heat-resistant surface on which to lay the blanket, like a yoga mat or even your bed (so long as it’s not a water bed). In general, it’s best to keep it far from bodies of water during use. The same goes for chairs and couches. Getting the blanket wedged in cushions or twisted in any moving parts could result in damage to both the blanket and furniture. 

Before climbing in, Higher Dose recommends putting on long sleeves, long pants, and socks made of comfortable, breathable materials like cotton or linen. Since the blanket will get very, very hot, it’s wise to keep your bare skin covered. You’ll also want to spread out a thick towel inside the blanket to help soak up sweat and protect its surface. 

Next, it’s time to preheat the blanket, which is as simple as setting your desired temperature with the attached controller. “I found it incredibly easy to get started,” said our tester. “All I had to do was pick the temperature, and it was fully heated in less than 10 minutes.” 

Overall, getting situated with the blanket was a breeze, though it’d be nice if they provided at least one cotton towel insert along with the blanket, especially at a cost of $699. In terms of its delivery and setup, we rated it a 4.5 out of 5. 

The Heat

Higher Dose’s blanket utilizes far-infrared heat, a wavelength of infrared light capable of penetrating the skin membrane quicker than the air of a traditional sauna while also keeping the temperature lower. (11) Temperatures tend to range from 158 to 212 degrees Fahrenheit in a traditional sauna, whereas infrared saunas generally range from 104 to 140 degrees, though they can certainly go higher. (1) As such, some prefer the more manageable heat of infrared saunas.

Use the controller to achieve temperatures of up to 158 degrees Fahrenheit.

Research has shown that the kind of heat stress provided by sauna baths — increased heart rate, cardiac output, and blood circulation — can promote cardiovascular and cognitive health, as well as muscle recovery. (1) There has also been evidence that far-infrared heat, in particular, can be beneficial as a recovery tool following physical activity. (3)

Though it can’t generate as much heat as some of its competitors — the Sun Home and HydraGun blankets can reach 176 degrees Fahrenheit — it can still reach 158 degrees Fahrenheit, which should be plenty for most users. As our tester noted, setting the temperature was “incredibly easy” thanks to the handheld controller, with the blanket heating up in less than 10 minutes. Standard infrared sauna blankets typically take between 10 and 15 minutes to heat up. 

We have no gripes with the overall performance of the blanket, giving it a 5 out of 5. 

Don’t Overdo It

How long should you stay in a sauna? Users can program the Higher Dose blanket to pump heat for up to 60 minutes, but if you’re new to it, it’s recommended that you stick to five to 20 minutes. (12) As your body gets used to the process, you can increase the amount of time you spend in the blanket. Our tester opted for sweats between 30 to 45 minutes. 

Footprint and Portability

Like many comparable sauna blankets, Higher Dose’s profile measures 71 inches by 71 inches when unfolded. It folds back up easily and comes with a box you can keep it in when not in use. “Obviously, a sauna blanket is much more portable than an actual sauna,” said our tester. “It’s not something I’d want to carry from place to place, but it can easily fit in a car if you’re going out of town.” 

Time to sweat.

Our tester had no issues fitting comfortably inside the blanket, which has an internal circumference of 65 inches, but Higher Dose notes that users over 6’ tall may need to zip open the bottom part of the blanket to get comfortable. Some heat is likely to escape in that instance, but you should still be able to sweat. 

We rated it a 4.5 out of 5 in terms of portability. 

Durability and Construction

Our tester called Higher Dose’s blanket one of the “sharper-looking” blankets on the market, noting its sleek PU leather body and industrial-strength zipper. The zipper, which is double-sided for easier entry and exit, is actually an upgrade on previous models of the blanket, which used Velcro. 

Higher Dose notes that its PU leather is truly non-toxic, as it’s passed all the standards to be considered free of volatile organic compounds (VOCs). It’s also water-resistant, which is good since you’ll be sweating buckets when tucked inside it. 

Higher Dose’s blanket distinguishes itself from competitors like the Sun Home Infrared Sauna Blanket with what’s beneath its PU leather body. Integrated into the blanket are clay, charcoal, and crystal layers, as well as a magnetic strip. Let’s go through each. 

According to Higher Dose, the clay works to help “balance the heat” and emit negative ions, which have been shown to help reduce symptoms of depression in some people. (4)(5) 

As for its use of charcoal, it’s true that activated charcoal has the ability to adsorb particular noxious substances, but there’s little evidence that it can “flush out impurities,” as Higher Dose claims. (6) 

There is evidence that tourmaline can naturally produce negative ions, but there is no concrete scientific evidence regarding its healing properties. (7)(8)

Similarly, the science is mixed on whether or not the addition of a magnetic strip can help improve blood flow and circulation, as Higher Dose claims. (9)

Though it’s unclear what healing benefits these additions can provide, some find them helpful or calming from a mental or emotional perspective. Still, in terms of the blanket’s durability and construction, we rated it a 3.5 out of 5. 

Maintenance

Infrared sauna blankets are not machine washable, so regular maintenance is required on your part to ensure its quality and longevity. Since you’ll be sweating a lot between the covers, you’ll want to have an extra towel nearby after sessions to mop up any sweat not absorbed by the towel you already laid down. You’ll then want to wipe the blanket down with a disinfectant sports equipment cleaner and give it at least 30 minutes to dry and cool down before packing it up. 

Once the blanket has cooled down, fold it in half lengthwise from left to right, then in thirds from top to bottom. This way it’ll fit into its original box, which Higher Dose recommends you tuck away in a cool area free of heat and moisture, like a closet or under the bed. 

Keary rated its maintenance a 4 out of 5, saying, “While it’s super easy to wipe up after a session, cleaning is the last thing I want to do when I’m feeling relaxed and rejuvenated (and a little short of breath) from my sweat.”

Safety

Since infrared heat is a form of radiation, many worry about absorbing electromagnetic field (EMF) or extremely low frequency (ELF) currents during use. Higher Dose’s blanket has been certified by Electrical Testing Laboratories (ETL), a leading third-party testing company, to be low in both EMF and ELF currents. 

Though some infrared sauna blankets, like the HydraGun HeatPod, claim to be completely free of EMF currents, low EMF and ELF currents are standard in sauna blankets and should result in no adverse effects, so long as you’re using the blanket at the recommended intervals of 60 minutes or less. (13)

What to Consider Before Buying the Higher Dose Infrared Sauna Blanket

Before hopping under the covers, you’ll want to consider the best type of home sauna for your needs. We’ve outlined a few of what we think to be the key factors below. 

Size

For some, the joy of an at-home sauna comes from having a dedicated space to disconnect, spread out, and sweat out your tension — think Redwood Outdoors’ Thermowood Barrel Sauna. As Jake Herod, BarBend’s expert product tester, noted, though: “The luxury of being able to walk out your back door and hop in on your own is so much better than having to share it with a bunch of sweaty people.” 

Granted, installing a full-size sauna can feel akin to adding another room to your home, which isn’t feasible for most people. Infrared sauna blankets won’t provide as roomy an experience, but they’re a popular, space-saving alternative to full-sized saunas. When unfolded, Higher Dose’s blanket measures just 71 inches by 71 inches, meaning you’ll likely be able to spread it out on a bed, yoga mat, or rug. It also easily folds up again so you can store it under the bed or toss it in the back of your car for a vacation. 

Your Physical Needs

Like other popular sauna blankets, such as the HydraGun HeatPod and Sun Home Infrared Sauna Blanket, Higher Dose’s profile has a maximum internal circumference of 65 inches. You’ll want to take that — plus the blanket’s 71-inch length — when figuring out how you’ll fit under the blanket. 

[Related: Why Saunas Can Build Muscle, Boost Endurance, and Increase Strength]

Higher Dose claims it can comfortably fit users up to 6 feet tall, but it’s worth noting that taller users can unzip the bottom of the blanket to make more room for their feet. 

Price

Higher Dose’s blanket is thousands of dollars less expensive than full-sized saunas, which can cost upwards of $6,000. At $699, though, it’s roughly $200 to $500 more expensive than many comparable models. Our tester rated it a 3 out of 5 in terms of its value. “I find Higher Dose’s blanket one of the more aesthetically pleasing blankets, but it doesn’t have enough extra features to justify it costing $200 more than some of the other models on the market,” they said. 

Higher Dose Infrared Sauna Blanket Vs. The Competition

Since sauna blankets come in a variety of styles and price points, we thought we’d see how the Higher Dose Infrared Sauna Blanket stacks up against its competition in terms of cost, size, temperature range, and other key factors. 

As the above chart demonstrates, the Higher Dose blanket shares a number of features with the Sun Home Infrared Sauna Blanket and HydraGun HeatPro, specifically in terms of their materials, EMF levels, and maximum interior circumference.

These profiles do, however, differ in a few key ways, not the least of which being that the Higher Dose blanket costs $200 more than those models. If you’re wondering why, there are a few reasons. 

Users up to 6 feet tall can fit comfortably beneath the folds of the blanket.

First, unlike the Sun Home and HydraGun profiles, Higher Dose’s low EMF and ELF levels are certified by Electrical Testing Laboratories. While HydraGun claims to have zero EMF levels due to its Faraday-shielded heating coils, the stamp of approval from a respected third-party tester is a coveted feature. 

Also, Higher Dose’s blanket aims to enhance its benefits with clay, charcoal, crystal, and magnetic layers that the company claims can help purge toxins, emit negative ions, and increase blood circulation. Clay and tourmaline are capable of producing negative ions, which studies have shown may help reduce symptoms of depression, but the science remains unclear when it comes to the other healing properties promised by Higher Dose. (4)(5)(6)(7)(8)(9) Still, some may find their integration valuable. 

Sun Home and HydraGun’s blankets also contain multiple layers. Sun Home fortifies its profile with two waterproof layers, while HydraGun weaves a cotton lining into its blanket to enhance comfort. 

[Related: Steam Room vs. Sauna: The Key Differences You Need to Know]

The LifePro BioRemedy, meanwhile, is a solid budget option that can make you sweat just as profusely as its competitors at well under half the price. What you sacrifice at this price point is primarily comfort-based. It has a smaller footprint and maximum internal circumference than the other blankets, not to mention a lack of transparency regarding its EMF levels, which may impact your peace of mind. It does, however, come with a lifetime warranty, which isn’t offered by any of the other blankets. 

In terms of temperature, the Sun Home, HydraGun, and LifePro BioRemedy are capable of reaching a sweltering 176 degrees Fahrenheit, 18 degrees more than the Higher Dose’s blanket. Hotter isn’t always better, however. The average infrared sauna session runs between 104 and 140 degrees, meaning Higher Dose’s 68 to 158-degree range should be plenty for most users. In fact, it may be the better option for beginners, as users can slowly work their way up from lower temperatures. (1)

If you can really take the heat, though, the other options can push your limits. And since the HeatPro’s range — 86 to 176 degrees — is just as wide as Higher Dose’s, it may also be a good fit for newer users. 

Places to Buy the Higher Dose Infrared Sauna Blanket

The Higher Dose Infrared Sauna Blanket is available directly through Higher Dose’s website. You can also find it at several online retailers, including Dick’s Sporting Goods and Nordstrom. 

Warranty

Higher Dose includes a one-year limited warranty with the blanket, though, per Higher Dose’s terms, “the product should only be used in the country where it was purchased and shipped.” The company adds, “Usage outside those geographical locations voids any warranty and can cause severe damage to the product. HigherDOSE will not be responsible for any damages incurred because of this.”

Customer Experience

Our tester rated their experience with Higher Dose a 4.5 out of 5, noting that the blanket arrived in pristine condition and that the customer service team was “very responsive.”

They added, “I liked how there were several customer service options. You can email or call, or upload a video of your issue for Higher Dose to examine via their website.”

Company Information

Founded in 2016 by a pair of self-described “female biohackers,” Higher Dose is a wellness company that creates infrared, PEMF, and light therapy devices that its founders hope can “boost holistic recovery” and “elevate your health and beauty rituals.

Final Word

The Higher Dose Infrared Sauna Blanket is a portable and effective way to sweat through an infrared sauna experience at home or on the road. Perfect for those new to home saunas, it has a comfortable PU leather body and a wide, approachable temperature range of 68 to 158 degrees, which is enough heat to get hearts pumping, blood circulating, and sweat pouring. It’s also ETL-certified to be low in EMF and ELF levels, something many of its competitors can’t say. 

At $699, however, it’s roughly $100 to $500 more expensive than most sauna blankets, many of which are comparable in terms of size, materials, and temperature range. While we’re wary of its price, we know from experience that this blanket can withstand years of use. “I’ve had my Higher Dose Infrared Sauna Blanket for four years now. I’ve used it multiple times each week, and it still works just as well as it did the day I got it.”

FAQs

References

Patrick, R. P., Johnson, T. L. (2021) Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology. 154, https://doi.org/10.1016/j.exger.2021.111509.

Masuda, A., Miyata, M., Kihara, T., Minagoe, S., Tei, C. (2004) Repeated sauna therapy reduces urinary 8-epi-prostaglandin F(2alpha). Jpn Heart J. 45(2), 297-303. 

Mero, A., Tornberg, J., Mäntykoski, M., Puurtinen, R. (2015) Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 4, 321. 

Watson, K. (2019). What Is Calcium Bentonite Clay? Healthline. https://www.healthline.com/health/calcium-bentonite-clay

Perez V., Alexander D. D., Bailey, W. H. (2013). Air ions and mood outcomes: a review and meta-analysis. BMC Psychiatry. 13, 29. 

Zellner, T., Prasa, D., Färber, E., Hoffmann-Walbeck, P., Genser, D., Eyer, F. (2019). The Use of Activated Charcoal to Treat Intoxications. Dtsch Arztebl Int. 116(18), 311-317. 

Zhang, Y., Hu, J. (2020). Robust Effects of Graphene Oxide on Polyurethane/Tourmaline Nanocomposite Fiber. Polymers (Basel). 13(1), 16. 

Walters, M. (2023). Healing Crystals: What They Can and Can’t Do. Healthline. https://www.healthline.com/health/healing-crystals-what-they-can-do-and-what-they-cant

WebMD. (2021). Do Metallic Bracelets Have Health Benefits? https://www.webmd.com/pain-management/health-benefits-of-metallic-bracelets

Rout, S., Pradhan, S., Mohanty, S. (2022). Evaluation of Modified Organic Cotton Fibers Based Absorbent Article Applicable to Feminine Hygiene. Journal of Natural Fibers. 19, 1-15. 

Vatansever F., Hamblin, M. R. (2012). Far infrared radiation (FIR): its biological effects and medical applications. Photonics Lasers Med. 4, 255-266. 

Laukkanen, J. A., Laukkanen, T., Kunutsor, S. K. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 93(8), 1111-1121.

World Health Organization. (2016). Radiation: Electromagnetic fields. https://www.who.int/news-room/questions-and-answers/item/radiation-electromagnetic-fields

The post Higher Dose Infrared Sauna Blanket Review (2024): We’re Sweatin’ That Price appeared first on BarBend.