BACK

Bent Over Reverse Fly’s with Dumbbells

Starting from an upright position bend at your knees and push your hips back as you lean forward. Keep your body weight over your entire foot. Slightly bend your arms while holding your dumbbells and retract your arms and scapula so that you’re lifting the dumbbells laterally. You should be retracting upwards at a slight angle.

Bent Over Row with Barbell

Starting from an upright position bend at your knees and push your hips back as you lean forward. Keep your body weight over your entire foot. and have your arms extended as you hold the barbell. Then retract your scapula while pulling the barbell towards your navel. You should be rowing upwards at a slight angle.

Bent Over Rows with Dumbbell

Starting from an upright position bend at your knees and push your hips back as you lean forward. Keep your body weight over your entire foot and have your arms extended as you hold the dumbbells. Then retract your scapula while pulling the dumbbells to your sides. You should be rowing upwards at a slight angle.

Bent Over Single Arm Row with Dumbbell

While using a stable surface to place one hand on, grab a dumbbell with the opposite hand. Step back with the foot on the same side of the body back to form a stance. Slightly bend at the knees and reach out towards the floor with the dumbbell. Then pull and retract the dumbbell upwards parallel to your obliques.

Close-Grip Lat Pulldown

While using a cable machine with a close-grip attachment on an elevated pulley, reach out to extend your lat muscles and then retract/pull your hands to your lower chest. Keep your chest up and avoid excessive trunk movement.

Close-Grip Seated Row

While using a cable machine with a close-grip attachment on a horizontal pulley, reach out to extend your lat muscles and then retract/pull your hands to your navel. Push your chest out and avoid excessive trunk movement.

Crescent Lat Pulldown

While using a cable machine with a single handle attachment on an elevated pulley, sit sideways on the bench and reach out to extend your lat muscle. Then retract/pull your elbow in a crescent motion to your side.

Lat Pulldown

While using a cable machine with a wide-grip attachment on an elevated pulley, reach out to extend your lat muscles and then retract/pull your hands to your mid to lower chest. Keep your chest up and avoid excessive trunk movement.

Pronated Position Single Arm Row with Dumbbell

On a flat bench place one knee and the same side hand on the surface. Keep your planted arm and your extended leg on the ground outstretched. Reach out with the dumbbell extending your lat. Then retract/pull the dumbbell to your side.

Serratus Anterior Pullover

While using a cable machine with a wide-grip attachment on an elevated pulley, step back and push your hips back and bend your knees. Then reach out to extend your lat muscles. Retract/pull your hands to your hips and keep your chest up. Avoid excessive trunk movement

Shrugs with Dumbbells

While standing in an upright position and holding two dumbbells, lift the dumbbells towards the ceiling using your trapezius muscles. Imagine elevating your traps in a triangle shaped motion behind your head.

Single Arm Row with Cable

While using a cable machine with a single handle attachment on a horizontal pulley, reach out to extend your lat muscle and then retract/pull your hand to your side. Twisting your wrist through the movement will adjust the muscle contraction. Push your chest out.

Supinated Seated Row

While using a cable machine with a straight bar attachment on a horizontal pulley, reach out to extend your lat muscles and then retract/pull your hands to your navel. Push your chest out and avoid excessive trunk movement.

Wide-Grip Pronated Seated Row

While using a cable machine with a wide-grip attachment on a horizontal pulley, reach out to extend your lat muscles and then retract/pull your hands to your navel. Push your chest out and avoid excessive trunk movement.