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Back Exercises
| PULL-UP:
This is a compound movement. It involves the
lat, rear deltoid and biceps muscles. They can be done with a medium or
wide
grip with the knuckles facing toward you, or they can be done with a
medium or
narrow grip with the palms facing towards you. When they are done with
the
palms facing toward you they are one of the best biceps exercises as
well as an
excellent upper back exercise. Grab the bar with your preferred grip
and pull
yourself up until your chin touches the bar. Make your lat muscles do
the work.
Lower and repeat. Please do not make the mistake of assuming that pull
downs on
a cable machine are the same as pull-ups. There is absolutely no
comparison.
Pull-ups are superior to pull downs in every way. Pull-ups are a true
test of
strength and one of the best upper back exercises known.
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BARBELL ROW: This is a
compound movement.
It involves
the lat and biceps muscles. In this exercise it is also important to
keep the
back straight. Pick up a barbell, bend at the waist at about a forty
five
degree angle. Keep the back straight and the knees slightly bent. Pull
the bar
up until it touches right below the rib cage. Lower the bar and repeat.
Make
the lat muscles do the work. Rows can also be done on a t-bar machine
or on a
cable row machine or with a dumbbell, one arm at a time. However, the
barbell
row forces you to use your body’s stabilizer muscles. Barbell
rows will work
your lat muscles in a different and more complete way than cable rows,
dumbbell
rows or t-bar rows. Cable rows, one arm dumbbell rows and t-bar rows
are good
exercises to do as a change of pace after doing barbell rows for
several weeks.
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