Dumbbell Shrugs
These work the upper trapezius Have palms facing each other, shoulders pulled back and a neutral head position. Keeping the arms straight, shrug the weight […]
back exercises
The Complete Guide To Training Your Back
This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Page two covers the Key Rules of Back Training and Sample Workouts. […]
Back Training – Key Rules & Sample Workouts
Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use […]
Barbell Bent Over Row
Barbell Bent Over Row These hit your Lats and Rhomboids. Overhand or Underhand Grip offer slightly different targeting. Shoulder width stance, neutral spine and a […]
Back Extension
Back Extension This hits your Erector Spinae. Feet locked in place, hips slightly above the bad. Keeping a neutral spine and tight core, lower to […]
Close Grip Lat Pulldown
Close Grip Lat Pulldown Keep elbows and arms tight to the body. Pull the handle down to middle chest. Upright (seen) for middle back development. […]
Inverted Row
Inverted Row Set the bar slightly higher than arm length, to allow torso to be off the ground at the bottom of the movement. Arms […]
Power Shrugs
Power Shrugs Set the bar up at mid-thigh on the pins, with a wider than shoulder width grip. Allow scapula to fully depress prior to […]
Wide Grip Lat Pulldowns
Wide-Grip Lat Pulldowns “Lat” stands for Latissimus Dorsi, the prime mover in this exercise. Tuck the chin so the bar can travel vertically down to […]
Wide Grip Pull-ups
Wide-Grip Pull-ups Similar to the Lat Pulldown, this will hit your Lats, as well as Mid-Traps and Teres muscles. Depress the Scapula. Think of bringing […]
Seated Cable Row
Seated Cable Row This hits Rhomboids, Lower/Mid Traps and Lats. Keep your scapula depressed as best you can during the movement. Keep elbows in and […]
Conventional Deadlift
Conventional Deadlift This hits your Posterior Chain. Keep a flat back, lats tight and arms vertical. The bar should be close if not touching shins […]