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Back extensions are also known as hyperextensions. It's an exercise that works the lower back and also the buttocks and hamstrings. It's a good complimentary exercise to the abdominal exercises as it works the more...
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The Dumbbell Bent Over Row with Static Hold is an effective exercise for developing the back muscles. The static hold will help stimulate muscle growth. Below is a video tutorial and step by step instructions o more...
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The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoul more...
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The barbell bent over row exercise with underhand (supine) grip targets the lats, also working the biceps. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area more...
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The Underhand Single Arm Cable Bent Over Row is an effective exercise for developing and strengthening the back muscles. Using only one arm at a time allows you to focus on using the proper technique. Below you more...
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The Bent Over Cable Row is an effective exercise for developing your lats. This is performed by bending at the waist and performing a row, squeezing the shoulders together. Below is a video tutorial and step by more...
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The Reverse Grip Bent Over Cable Row is an effective exercise for developing the lats. The reverse grip will also work the biceps. Below is a video tutorial and step by step instructions on how to perform the R more...
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The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pretty much the more...
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The Alternating Bent Over Row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The lats are some of the largest muscles in the back and cover pret more...
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The Dumbbell Reverse Grip Bent Over Row is an effective exercise for developing the lats. The reverse grip will also work the biceps. Below is a video tutorial and step by step instructions on how to perform th more...
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The Dumbbell Kneeling Bent Over Row is an effective exercise for developing and strengthening the back muscles. Below is a video tutorial and step by step instructions on how to perform the Dumbbell Kneeling Be more...
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The Dumbbell Kneeling Bent Over Row is an effective exercise for developing and strengthening the lats. The reverse grip will also help work the biceps. Below is a video tutorial and step by step instructions o more...
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The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. Below you'll find a video guide and step by step instructions that describes th more...
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The bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row. The reverse (supine) grip ensures the elbows are tucked in close to the torso t more...
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The straight arm version of the lat pulldown targets all the major muscles in the back as well as the triceps and to a lesser degree the chest. It requires good core strength to perform the exercise correctly, more...
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Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps more...
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Seated cables rows with a wide grip are a great way to work the mid back muscles. Varying the widths of your hands focuses the intensity on different areas of the back and because it's a pulling exercise, you a more...
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Seated cable rows with a narrow underhand grip are a great way to work the lat muscles. Varying the widths of your hands focuses the attention on different areas of the back and because it's an underhand grip p more...
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The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, i more...
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Weighted hip extensions are a great exercise for strengthening the lower back and toning the buttocks, hamstrings and quads. It's relatively easy to perform and can be done by beginners. The weight can be added more...
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Inverted rows compliment the barbell chest press by working the opposing muscles in the back to create a balanced workout. Inverted rows are also known as, reverse pushups or reverse rows. You can perform the i more...
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The Behind the Neck Lat Pulldown is an effective exercise for developing and strengthening the lats. Below you will find a video tutorial and step by step instructions on how to perform the Behind the Neck Lat more...
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The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginne more...
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The Lat Pulldown with underhand grip is another variation of the Lat Pulldown exercise. This version works the lats, but places a greater emphasis on the biceps.
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The dumbbell plank row is an effective exercise for developing the lats and core, and is performed by performing a row from the plank pose, squeezing the shoulders together.
Below you'll find a video guide and more...
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The Dumbbell Underhand Grip Plank Row is an effective exercise for developing the back muscles. The underhand grip will also help work the biceps. Below you will find a video tutorial and step by step instructi more...
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The High Plank Dumbbell Row is an effective exercise for developing the back muscles. Below you will find a video tutorial and step by step instructions on how to perform the High Plank Dumbbell Row.
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Eccentric Pull Ups are an effective exercise that helps develop and strengthen the back muscles. The slow movement will help stimulate muscle growth, although it is an extremely difficult exercise. Below you wi more...
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Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the uppe more...
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Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper bod more...
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This exercise targets the lats, the chest and triceps. It's a good exercise for beginners as it helps to build strength in the back, chest and arms before progressing on to more challenging exercises such as ch more...
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The Lying Dumbbell Pullover is an effective exercise for developing the back muscles. Make sure you use a controlled motion and breathe steadily while performing this exercise. Below is a video tutorial and st more...
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The quadruped is an effective exercise for developing the core and lower back, and is performed on all fours, lifting one arm and opposite leg, holding it. Extension of the hips and shoulders means that it give more...
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The kneeling row is an effective exercise for developing the lats, and is performed by kneeling on a bench and performing a row, squeezing the shoulders together. The kneeling version targets each side of the l more...
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The seated row machine is ideal for beginners to weight training who are looking to develop a strong muscular back. It will help develop your back and get it used to lifting weights and is a great stepping ston more...
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The squat with medicine ball twist is a dynamic exercise that mimics functional everyday movement and works the whole body. It's a good exercise for developing a strong lower back and core.
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The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it more...
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The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination betw more...
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