Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of … Read More
Seated Cable Row Workout
Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and … Read More
One arm Dumbbell Row Back Workout
Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches … Read More
Close Grip V-Bar Chin Back Workout
Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back … Read More
Barbell Bent-over Row
Stand with your feet shoulder-width apart and take a shoulder-width overgrip on the barbell. Bend your legs slightly, keep your arms straight, and your back flat. Reach down to grasp the barbell and slowly pull the barbell from straight arms\’ length directly upward to touch the lower ribcage. Reverse the movement to slowly return the barbell to the starting position. … Read More
Back Extensions
Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on … Read More