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Exercises

■ Bent over rowing

■ Lat machine pull downs

■ Low cable pulley rows

■ One arm dumbbell rows

■ Good mornings

■ Hyperextensions

■ Dumbbell Dead lift

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Bent Over Rowing

Position

1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat.

4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.

1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.

3. Keep the movement fluent, slow, and controlled.

Wide grip chins

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Position

1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position.

Execution

1. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.

2. Gently lower your body down until your arms are straight and repeat.

3. Keep the movement fluent, slow, and controlled.

Lat Machine Pull downs

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1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.

2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.

3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.

4. Hold the bar overhead with your arms at full extension. Execution

1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause.

2. Slowly bring the bar back to the starting position. until your arms are straight.

3. Keep the movement fluent, slow, and controlled.

Low Pulley Cable Rowing

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Position

1. Grasp the seated pulley handles with palms facing inward.

2. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.

3. Make sure your knees are slightly bent in the start position with your back straight. 4. Slightly lean forward.

Execution

1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back. Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Single Arm Dumbbell Rowing

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Position

1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench. Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.

Execution

1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso. 2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

2. Keep the movement fluent, slow, and controlled.

3. Repeat movement with your right hand.

Dead Lifts

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Position

1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.

Execution

1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Shrugs

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Position

1. Stand straight with your feet planted firmly with a shoulder width stance. Your knees should be slightly bent.

2. Grasp a barbell with your hands spaced shoulder length apart. Keep the bar held at straight arms length with a slight bend in your arms.

Execution

1. Raise the barbell upwards toward the ears, as high as possible and rotate them backwards and down. Repeat. This exercise can be performed with dumbbells or a universal machine bench press.

2. Keep the movement fluent, slow, and controlled.

Good Mornings

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Position

1. Place a light barbell across the back of your shoulders. Keep your feet firmly planted on the floor and spaced roughly shoulder length apart.

1. Lean forward at the waist. Keep your knees locked, back flat and straight, and head up. Bend forward as far as possible (stop bending if you start feeling uncomfortable). Straighten up and repeat.

2. Keep the movement fluent, slow, and controlled.

Position

1. Place your legs and hips downwards on the apparatus with your body turned around facing the floor.

2. Your upper body should be free to rise up and down. Either place your hands behind your head or in front of your body in a crossed position.

Hyperextensions

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1. Lower the trunk of your body towards the floor.

2. Rise until your body is in a straight line. Lower and repeat.

T Bar Rows

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Position

1. Keep your feet firmly planted on the platform and bend forward at the hips keeping your back flat and knees bent.

2. Grasp the lever/T-bar with both hands.

3. Keep your head as high as possible and keep your torso parallel to the floor.

4. Fully extend your arms. Execution

1. Pull the lever/T-bar until it touches your chest remembering to keep your torso parallel to the ground.

2. Slowly lower the lever/bar until your arms straight. Repeat movement.

3. Keep the movement fluent, slow, and controlled.

Dumbbell Dead Lift

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1. Standing with feet at shoulder length, bend at the knees and pick up two pairs of dumbbells. Stand up until the dumbbells are at your sides.

Execution

1. Slowly bend at the knees until the dumbbells reach the floor. Remember to bend with your knees and not the back.

2. Your thighs should be almost parallel to the ground while your arms are held straight with no bend.

3. Slowly stand back up to the starting position. The arms should remain straight as you come to a standing position.

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