Bent over row
1. Grab a barbell with a wide grip and place your feet roughly shoulder-width apart.
2. Stand firmly on the ground, slightly bend your knees and bend forward at the hips.
3. Pull the bar upwards to your torso in a controlled manner.
4. Lower the weight back down until your arms are almost straight.
Caution: Once you have figured out this movement, you can handle quite a lot of weight. However, maintaining perfect form is crucial when performing this exercise. Poor form will most likely result in injury of the lower back. You MUST keep your back flat all throughout the entire movement.
Muscles Targeted: One of the classic compound exercises. It works the back, rear deltoids, traps and also involves the biceps, forearms as well as your core.
2. Stand firmly on the ground, slightly bend your knees and bend forward at the hips.
3. Pull the bar upwards to your torso in a controlled manner.
4. Lower the weight back down until your arms are almost straight.
Caution: Once you have figured out this movement, you can handle quite a lot of weight. However, maintaining perfect form is crucial when performing this exercise. Poor form will most likely result in injury of the lower back. You MUST keep your back flat all throughout the entire movement.
Muscles Targeted: One of the classic compound exercises. It works the back, rear deltoids, traps and also involves the biceps, forearms as well as your core.
Chin-ups/ Pull-ups
1. Grasp an overhead bar with a narrow, underhand grip (palms facing your body).
2. Pull yourself upward in a controlled way until your chin is at one level with the bar.
3. Slowly lower your body down until your arms are almost straight.
1. Grasp an overhead bar with a wide grip (palms facing forward).
2. Pull yourself upward in a controlled fashion until you touch the bar with your chest.
3. Slowly lower your body down until your arms are almost straight.
(To make the lat pull-up a bit easier, you can decrease the width of your grip.)
Muscles Targeted: Compound exercise for the back that also involves the rear deltoids and traps as well as the biceps and forearms. Although these exercises seem to be pretty basic, they are also very hard. Don´t get frustrated if your back isn´t strong enough to perform even a single rep. Do assisted chin-ups and pull-ups with the machine until you have built up enough strength to do it as described.
2. Pull yourself upward in a controlled way until your chin is at one level with the bar.
3. Slowly lower your body down until your arms are almost straight.
1. Grasp an overhead bar with a wide grip (palms facing forward).
2. Pull yourself upward in a controlled fashion until you touch the bar with your chest.
3. Slowly lower your body down until your arms are almost straight.
(To make the lat pull-up a bit easier, you can decrease the width of your grip.)
Muscles Targeted: Compound exercise for the back that also involves the rear deltoids and traps as well as the biceps and forearms. Although these exercises seem to be pretty basic, they are also very hard. Don´t get frustrated if your back isn´t strong enough to perform even a single rep. Do assisted chin-ups and pull-ups with the machine until you have built up enough strength to do it as described.
Lat pulldowns (to front)
1. Grasp the bar with a very wide grip.
2. Sit down. Place your feet on the ground and your thighs underneath the thigh pads.
3. While arching your lower back slightly, pull the bar down to your upper chest area.
4. Bring the bar back to the starting position until your arms are almost straight.
Try to really focus on pulling the weight down using your back, rather than your shoulders or arms.
Muscles Targeted: The lat machine pulldown is a great exercise for the upper back. Although the entire back region is exercised, the primary area targeted is the upper and outer back. Secondary muscles are the shoulders (front and rear) and biceps.
2. Sit down. Place your feet on the ground and your thighs underneath the thigh pads.
3. While arching your lower back slightly, pull the bar down to your upper chest area.
4. Bring the bar back to the starting position until your arms are almost straight.
Try to really focus on pulling the weight down using your back, rather than your shoulders or arms.
Muscles Targeted: The lat machine pulldown is a great exercise for the upper back. Although the entire back region is exercised, the primary area targeted is the upper and outer back. Secondary muscles are the shoulders (front and rear) and biceps.
Seated row (narrow grip)
1. Grasp the pulley handle with palms facing inward.
2. Bend your knees slightly and lean forward while keeping your lower back straight.
3. Pull the cable horizontally to your mid section. Keep your elbows close to your body while doing so.
4. Bring the handle back to the starting position until your arms are almost straight.
Try to really focus on pulling the weight down using your back, rather than your shoulders or arms.
Muscles Targeted: The seated cable row primarily targets the mid back. Secondary muscles include the shoulders and biceps.
2. Bend your knees slightly and lean forward while keeping your lower back straight.
3. Pull the cable horizontally to your mid section. Keep your elbows close to your body while doing so.
4. Bring the handle back to the starting position until your arms are almost straight.
Try to really focus on pulling the weight down using your back, rather than your shoulders or arms.
Muscles Targeted: The seated cable row primarily targets the mid back. Secondary muscles include the shoulders and biceps.
Hyperextensions
1. Place yourself in the hyperextension bench so you are facing the floor.
2. Place your hands in front of your body or behind your neck.
3. Lower your upper body towards the floor.
4. Raise your upper body until your back is straight. (Do not go further than this point!)
The hyperextension is a great exercise for strengthening and developing the lower back. Due to the odd position, some people are afraid of falling when performing this exercise. With some practice this fear will go away.
Muscles Targeted: The primary muscle groups involved are the lower back, butt (gluteal), and hamstrings. The secondary muscles are the calves and to some extent the abs.
