Back Exercises
Exercises
Bent over rowing
Wide grip chins
Lat machine pull downs
Low cable pulley rows
One arm dumbbell rows
Dead lifts
Shrugs
Good mornings
Hyperextensions
T bar rowing
Bent over rowing
This weight lifting exercise is a pure muscle building exercise. This one’s a must if you want to build a thick powerful back.
Weight lifting exercise 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.
Execution
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.
Click here to see the Bent Over Rowing illustration
Wide grip chins
A classic back builder. Always remember to do your chins!
Weight lifting exercise 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.
Click here to see the Wide Grip Chins illustration
Lat Machine Pull downs
A variation of the chin up. For those of you who have a hard time doing chin ups, this exercise will be a great substitute.
Weight lifting exercise position
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.
Click here to see the Lat Machine Pull Downs illustration
Low pulley cable rowing
Weight lifting exercise 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.
Click here to see the Low Pulley Cable Rowing illustration
Single arm dumbbell rowing
Weight lifting exercise 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.
3. Keep the movement fluent, slow, and controlled.
4. Repeat movement with your right hand.
Click here to see the Single Arm Dumbbell Rowing illustration
Dead lifts
At true power weight lifting exercise!
Weight lifting exercise 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.
Click here to see the Dead Lifts illustration
Shrugs
This exercise is used to build the trapezius muscle. A well developed trapezius muscle gives your upper back that powerful
"triangular" look.
Weight lifting exercise 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.
Click here to see the Shrugs illustration
Good mornings
This is a great exercise for the lower back.
Weight lifting exercose 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.
Execution
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.
Click here to see the Good Mornings illustration
Hyperextensions
Weight lifting exercise 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.
Execution
1. Lower the trunk of your body towards the floor.
2. Rise until your body is in a straight line. Lower and repeat.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Hyperextensions illustration
T bar rows
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.
Click here to see the T Bar Rows illustration |
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