--- title: "Build Real Strength: Expert Powerlifting Accessory Workouts" description: "Want to break your powerlifting plateaus? I provide expert coaching on accessory lifts like RDLs and face pulls. Stop guessing and start training with proven accessory exercises to build real strength and fix your weak points." canonical: https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/build-real-strength-accessory-lifts-workouts last_updated: 2025-09-12 --- # Build Real Strength: Accessory Lifts and Workouts Tribe Verified · National Gold Medalist, 141kg deadlift record. By [Shikha Singh](https://mytribe.in/shiksfitness) · Online coaching available across India · ₹6,000 per month (estimate) Part of [Online Competitive Powerlifting Coaching for Women](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women). [View full gallery](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/gallery) Your squat, bench, and deadlift numbers hit a wall because of weak support muscles. Adding accessory movements like RDLs, hip thrusts, and rows is how you break those plateaus. Let’s make your foundation unbreakable. ## Photos and videos - [Video: To get a stronger deadlift, you need to do more than just deadlift. I explain how accessory exercises like Romanian Deadlifts (RDLs), hip thrusts, and hyperextensions strengthen the muscles involved in the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98bab5b9-3163-4ac9-9a10-054acf33cabb) - [Video: Want to grow your glutes? My three favorite exercises are Romanian Deadlifts, hip thrusts, and cable kickbacks. These are game-changers for building a strong posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a1723d-bbff-4a02-bde3-ec41fd781da7) - [Video: This superset of cable pull-throughs and RDLs is a powerful combination for targeting your glutes and hamstrings. I recommend 3 to 4 sets of 8 to 10 reps for building serious lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6763db93-6045-44f8-83ea-c47a6c8af609) - [Video: If you are scared of conventional deadlifts, the Romanian Deadlift (RDL) is a fantastic and safe alternative. It is highly effective for building your glutes and hamstrings without the same level of technical demand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f48f591-172b-421e-a83e-1d111bebb4d2) - [Video: The I-Y-T raise is an excellent exercise for building shoulder stability and strength. I demonstrate how to perform it to target your entire trapezius and deltoid complex for healthier, stronger shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49f86157-b092-400a-9ac5-80160cec0dae) - [Video: Face pulls are one of the best exercises for shoulder health. I explain how they primarily target the rear deltoids and engage the upper traps, making them essential for balancing out all the pressing movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7f6ee5b-0adf-42e0-bec1-8fe1fcd97523) - [Video: To improve your main lifts, you must focus on accessories. This is a look at one of my upper body workouts, including lateral raises, face pulls, shrugs, and Spoto press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93815de0-66ad-4566-b528-772c449af848) - [Video: A clip of me performing neutral grip pulldowns. This is a great accessory exercise for building back width and strength, which carries over to a stronger deadlift and bench press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f37e62b9-1864-46c9-93c0-09ed2b57e03c) - [Video: Here I am doing a narrow grip bench press with my coach spotting. This variation is excellent for building triceps strength, which is crucial for a powerful bench press lockout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb83582b-43a5-4d7e-9f60-dfaa91a3aa78) - [Video: Performing barbell rows, another key accessory for a strong back. A strong back provides the foundation for all heavy lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46139da3-3353-411b-939c-e748435f1deb) - [Video: The final set of a bench press session. Pushing through fatigue on accessory lifts is where you build mental and physical toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a99fdefc-c37d-4c8f-aae8-7992f29f18a8) - ![A selfie showing off my upper body pump. This is the result of consistent work on accessory exercises that build well-defined and strong arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b440620-d728-48cc-98dd-0b9ed33bb2fb) - ![An incline dumbbell reverse fly in progress. This exercise is crucial for shoulder health and posture, especially for lifters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5b0ca2a-7422-48c9-9a8c-290b51b0dfb6) - ![Setting up for a Larsen press, a bench press variation done with the feet up. This removes leg drive and forces the upper body to do all the work, building raw pressing strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aa47eeb-098e-49d3-9ff0-911cff7582b8) - ![Performing a seated dumbbell shoulder press. This is a fundamental accessory movement for building strong and stable shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a247079-85ba-49e6-ac4c-e95c83e3909e) - ![A set of dumbbell lateral raises. This targets the side delts, helping to create a broader, more aesthetic shoulder appearance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5f00fac-f2a8-40c2-9a1c-7c4b6c428022) - ![Doing rack pulls in a Smith machine. This is a great variation for overloading the top portion of the deadlift and building lockout strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21fc9051-db37-4492-8c50-5b80557dba5e) - ![Seated cable rows are another excellent back-building accessory. They help develop thickness in the mid-back, which supports a strong bench press arch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01aa5fba-4d0b-4e01-a48e-833f9ec5cf55) - ![Tricep pushdowns are a staple for isolating the triceps. Strong triceps are essential for locking out your bench press and overhead press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea57acd8-5e48-4a39-bdb8-0b645a9535d8) ## About Build Real Strength: Accessory Lifts & Workouts You cannot just keep chasing personal records on your main lifts. If your bench press is stalling, it is usually because your triceps or rear delts are not strong enough to handle the lockout. I program accessory work—like Spoto press or face pulls—not to fill time, but to fix those specific mechanical weak points so your total goes up. Many lifters make the mistake of only training their main competition lifts. If you only practice the squat, bench, and deadlift, you miss out on the muscle-building potential that comes from specific accessory training. In my coaching, accessories are not an afterthought; they are the gears that make the machine work. ### Why Accessory Work Matters Think of accessory lifts as the structural maintenance for your body. When I coach women for powerlifting, we use accessories for two specific reasons: 1. **Hypertrophy:** Building the muscle mass required to move heavy loads. 2. **Weak Point Correction:** Targeting the exact part of the lift where you struggle. ### The 'Seedhi Baat' Approach to Accessories My programming is specific to your needs. If you are struggling with your deadlift lockout, we don't just add more deadlifts. We add Romanian Deadlifts (RDLs) and hip thrusts to fire up your glutes and hamstrings. If your bench press is soft at the top, we introduce Spoto press and narrow grip work to overload your triceps. ### Common Mistakes to Avoid Stop wasting energy on 'cardio-style' resistance training that doesn't build force. You don't need jumping or endless reps of light weights. You need controlled, compound movements performed with perfect technique. Whether it is I-Y-T raises for shoulder stability or barbell rows for back width, every exercise I prescribe has a purpose: to make you stronger on the platform. Consistency in these movements is what separates a recreational lifter from a competitive athlete. We track your progress, manage your fatigue, and ensure every rep counts. ## About Shikha Singh I am a 46-year-old national gold medalist, and I know exactly what it takes to build a body that can handle heavy iron. I don't give you cookie-cutter plans; I give you the training that got me my national records and keeps me performing at the top level. 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