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Back Exercises

Pullover Barbell Lying

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Pullover, Barbell, Lying

Type: Back

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 chin ups.

Level :

Intermediate

Equipment : Yes

	Lats
	Chest Mid Back Triceps

Pullover, Barbell, Lying Steps:

Step 1:

The barbell pullover begins with you lying on your back on a bench with the bar directly above your chest.

Step 2:

Make sure you have room behind you to extend your arms all the way over your head.

Step 3:

Keep your arms straight throughout the movement.

Step 4:

Breathe in deeply and lower the bar so your arms are extended behind your head so your arms are inline with your body.

Step 5:

Breathe out and raise the bar back up in the air above your chest.

Step 6:

This is one repetition.

Top Tip:

Avoid arching your back at any time during the movement. Try not to got too far back, to prevent injury to the shoulders.

Back Exercises

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Beginner

Intermediate

Back Extension

Bent Over Row with Static Hold, Dumbbell

Bent Over Row, Barbell, Overhand

Bent Over Row, Barbell, Reverse Grip

Bent Over Row, Cable, Single Arm, Overhand Grip

Bent Over Row, Cable, Single Arm, Underhand Grip

Bent Over Row, Cable, Straight Bar

Bent Over Row, Cable, Straight Bar, Reverse Grip

Bent Over Row, Dumbbell

Bent Over Row, Dumbbell, Alternating, Reverse Grip

Bent Over Row, Dumbbell, Kneeling

Bent Over Row, Dumbbell, Kneeling, Reverse Grip

Bent Over Row, Dumbbell, Neutral Grip

Bent Over Row, Dumbbell, Reverse Grip

Cable Rows, Seated

Cable Rows, Seated , Wide Grip

Cable Rows, Seated, Underhand Grip

Dumbbell Row, Single Arm, Bench, Elbow In

Plank Row, Dumbbell

Plank Row, Dumbbell, Underhand Grip

Plank, High Row, Dumbbell

Pullover, Barbell, Lying

Pullover, Dumbbell, Lying

Quadruped, Alternating

Squat, Dumbbell Twist, Low to High

Squat, Medicine Ball Twist, Low to High

Squat, Plate Twist, Low to High

Advanced

Inverted Rows

Pull Ups, Eccentric

Pull Ups, Neutral Grip

Pull Ups, Overhand, Narrow Grip

Pull Ups, Overhand, Wide Grip

Pull Ups, Underhand Grip