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Back Exercises

Barbell Bent Over Rows (to develop mass for upper and lower back muscles) -
  1. Start with a barbell on the floor.
  2. Bend over and set your grip shoulder width on the bar. Once you have your grip set, bend your legs to lower your hips and make your torso parallel to the floor.
  3. Arch your back. As you arch, the bar will lift off of the floor a few inches and you will feel tension on the lat muscles. This is the starting position.
  4. Pull the bar towards your lower abdomen and then lower the bar back tothe starting position. Remember to keep your back arched at all times throughout the movement to maintain tension on the upper and lower lat muscles. If you cannot keep your back arched, decrease the weight.
  5. Do 3 to 4 sets, increasing the weight and decreasing the number of reps with each set. For example: 8 reps with 135 lbs., 6 reps with 145 lbs., 5 reps with 155 lbs. and 4 reps with 165 lbs.
Reverse Grip Pull downs (for mass & shaping - main emphasis is on the lower lat muscles) - 
  1. Use a lat machine with a straight bar. Grip the bar with your hands shoulder width apart and with your palms facing inward.
  2. Bend your elbows slightly so that your arms are not straight or hyperextended (this will keep constant tension on the lower lats and will also prevent any type of elbow injury). This is the starting position.
  3. Arch your back by sticking your chest out. Pull the bar down to your lower chest and then return to the starting position. As you return to the starting position, remember to keep a slight bend in your elbows.
  4. Do 3 sets, increasing the weight and decreasing the number of reps with each set. For example: 8 reps with 100 lbs., 7 reps with 125 lbs. and 6 reps with 135 lbs.
Seated Machine Rows (for shaping & pump - main emphasis is on the lower and middle lat muscles) -
  1. On as rowing machine, set your grip with your hands close together and your palms facing each other.
  2. With your grip set, sit back on the long seat of the machine.
  3. Bend your elbows slightly so that your arms are not straight or hyperextended. This will keep constant tension on your middle and lower lat muscles. This is the starting position.
  4. Arch your back by sticking your chest out, and then pull the handle to your lower abdomen. Remember to keep your back arched as you pull. Return to the starting position, keeping a slight bend in your elbow.
  5. Do 3 sets, increasing the weight and decreasing the number of reps with each set. For example: 8 reps with 100 lbs., 7 reps with 125 lbs., and 6 reps with 135 lbs.
Lat Machine Pull downs Behind the Neck (for shaping & pump - main emphasis is on the upper back muscles) -
  1. Use a lat machine with a straight bar. Set your grip wide so that your forearms are vertical and your palms are facing forward.
  2. Sit down, then bend your elbows slightly so that your arms are not straight or hyper extended (this will keep constant tension on the upper back and will also prevent any type of elbow injury). This is the starting position.
  3. Pull the bar down to the back of your neck and then return it to the starting position.
  4. Remember to keep a slight bend in your elbow as you return to the starting position. This will keep constant tension on your upper back.
  5. Do 3 sets, increasing the weight and decreasing the number of reps with each set. For example: 10 reps with 100 lbs., 9 reps with 125 lbs. and 8 reps with 135 lbs.