Back Exercises for Strength and Development

Weight Lifting | Weight Lifting Exercises | Back >

Back Exercises

The Best Back Exercises you can do are Chin Ups, Lat Pull Downs, Bent Over Barbell Rows and Seated Cable Rows.

Lat Pull Downs

Purpose of the Lat Pull Downs

To Widen the Upper Lats

Proper form for Lat Machine Pull Downs

Grab with a Wide Overhand Grip and sit with your thighs locked under the support, pull the bar down to the top of your chest pretending you are pulling it using your elbows to help take your biceps out of the exercise. If your biceps get overtired this is a sign you are using improper form. Do no lean back either. Pause and slowly go back to the starting position.

Variations include Behind the Neck Lat Pull Downs and when you can do more than your weight do actual Chin Ups.

Bent Over Barbell Rows

Purpose of the Bent Over Barbell Row

To Strengthen and Thicken the Upper Back

Proper form for Bent Over Barbell Rows

Stand with your feet a few inches apart and grab the barbell with a wide overhand grip, bend your upper body over parallel to the ground and remain looking forward. The barbell should be hanging around your shins, knees slightly bent and pull it up towards the upper abdominal area and then release slowly back to the starting position.

Variations include doing Dumbbell Rows, One Arm Dumbbell Rows and T Bar Rows

Seated Cable Rows

Purpose of the Seated Cable Row

To Develop Overall Thickness and the Lower Lats

Proper form for Seated Cable Rows

Choose your extension, sit with knees slightly bent and with arms forward you can feel the lats stretch at the starting position. Pull the cable towards your abdominal muscles until they touch for a brief second and slowly release back to the starting position. Do not lean backwards and try to touch your shoulder blades together when pulling the weight in.

Related

Best Back Workouts to fully Develop your Lats -