Back exercises: Pull-ups, lat pull-down, barbell bent over row, cable rows
May 22, 2009
Muscles work in pairs; that’s why certain groups of exercises can prove effective in strengthen muscles in specific areas of the body. One of the areas that give most people the most trouble is the back.
This list of back exercises comprise of a complete back workout. Don’t rush through each set; this isn’t a race. It’s essential to perform these exercises properly in order to put the muscle through a complete range of motions and to avoid injury. This will get the most out of your exercise routine.
1. Take hold of the pull up bar by gripping it overhand in a stance a little wider than the shoulders.
2. Let the body hang loosely from the bar. Let the arms extend fully.
3. Use the lats (latissimus dorsi muscles) to pull up as far as possible. Work at getting your chin up to the bar or above it.
4. Lower back to the start with arms fully extended.
Pull-ups are mainly a back exercise, but they also work the biceps. Gripping the bar underhanded will use the biceps more than the back, so if you’re working mainly on the back, use an overhand grip. To make the exercise more challenging, try holding a dumbbell between the feet or add weight to a “dip belt,” or pull-up belt.
1. Take hold of the lat pull-down bar using an overhand grip, placing hands a little wider than the shoulders.
2. Fully extend arms above you and sit down.
3. Pull the bar down in front to the top of the chest, or behind your head to the back of the neck.
4. Return to the start.
Like pull-ups, lat pull-downs can be done with an underhanded grip to work the biceps more.
Barbell Bent Over Row
1. Grasp a barbell overhand. Keep it slightly wider than the shoulders.
2. Keeping knees loose, not locked, bend over at the waist. Make your upper body parallel to the floor.
3. Pull the barbell up to the level of the stomach.
4. Lower barbell back to the start (fully extend arms).
Don’t round the back; keep it straight. You can grip the barbell underhand to use the biceps more.
1. Sit at a seated cable row machine. Put both feet flat on footboard and bend knees slightly.
2. Grab handle with both hands and pull it into the stomach. Keep your back straight and chest out.
3. Return to start with arms extended.
Like other back exercises, this one can also strengthen biceps. Any grip can be used.
Remember, back exercises don’t get rid of fat on the back. The only way to lose fat is through proper diet and aerobic exercise.
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