Upper-Body Football Strength With Ben Watson

NFL TE Ben Watson uses a circuit of weight room exercises to strengthen his back, which increases his ability to catch and hold onto the football.

Tim Slominsky, GM at Euphoria Health & Fitness, tailors TE Ben Watson's upper-body workout to train the muscles that keep the football in his possession. The following back circuit is great for any tight end looking to strengthen his grip on the ball by building muscle in the arms, back and chest. The Lat Pulldown With Resistance Band, along with the One-Arm Dumbbell Row, are great exercises since they simulate the physical movement of a TE holding a football.Watson's Back Circuit:

Lat Pulldown With Resistance Band

:- Wrap resistance band around straight bar- Keep lower back flat, with head back, chest up and butt out- Lean back at 45 degrees- Pull bar down to chest and hold for three secondsSets/Reps: 4x12

One-Arm Dumbbell Row

:- Start with left knee and left hand on bench for support- Keep butt and chest out- Maintain straight line from head to core - From hanging position, pull weight up toward chestSets/Reps: 4x12 each arm