One Arm Dumbbell Row
Bent-Over Two Arm Long Bar Row A
THE BACK
AKA lATISSIMUS DORSI
The Back. The Latissimus Dorsi. Behind every man, should be the back of a GOD. When you walk away, this is what people see. You've got to admit, that there is nothing like a broad muscular back. No matter how big you want to get, or how small and lean you want to make yourself, a great back is always the answer. On this page I will list different exercises pertaining to the muscles of the back. And as always I will add more of them as I come across them. And if you want me to post any, let me know, and I will do so. Alright? -Aaron, SacFitGuy
I love this exercise. Although I go to the gym, when I am at home, I grab my olympic bar from the backyard, and do these exercises when I have free time. Which is usually when I am watching the tele, or after I've been on the computer all day working on this site. It is very effective and fun. Give it a shot.
Classic, fun, and so so effective. Feel free to play around a little bit with the weight on this one. Intervals and muscle confusion are always a good thing. Go heavy, and then go light. Light with high reps and sets, and then heavy with short reps and sets, and vise versa. Have fun with while you get ripped.
I have a love hate relationship with the inverted row. For one it makes me dizzy, and before I know it, I quickly find myself finished and moving on to something more tolerable. But it does work. Try it and see what you think of it for yourself. For you, this may be the tolerable thing.
Now by far this is my favorite lat exercise. Although sometime it does get to be a little uncomfortable with your chest on the bench, depending on how long you have been at it, I, myself, tend to get the best results out of this one. I go with moderate to heavy weight, and then just rep it out. Try it.
Inverted Row
Incline Bench Pull A
Lying Cambered Barbell Row
Lying/Standing
T-bar Row A
To me, the laying cambered barbell row is quite similar to the incline bench pull, so that means I must love it right? And I do. This exercise is like make-up or something for may back. But it is permanent. My back looks great, and I believe it is mainly because of this, use your legs for leverage.
Now you csn either stand ot lay down during this exercise, and personally, I would prefer to stand. The exercises in which you find yourself pulling back are the ones you should take the most care to keep your posture in check. Slightly arch your back, while simultaneously sticking your ass out, and pull. If standing, make sure your feet are firmly planted.
Mid-Back Shrug
Reverse Grip Bent Over Row A
Very easy, although depending on the weight that you are shrugging, your hands may cramp if your are not wearing weightlifting gloves. Awesome exercise for your shoulders and your back.
Bend over and pull. That simple. But I cannot stess enough: Your stance, posture, and form are everything. Lift as much weight as only your form can tolerate. It is always good to push yourself, but do NOT push your FORM beyond the brink.
Seated Cable Row A
Seated One-Arm
Cable Pulley Row A
The seated cable row can also be achieved via a rowing machine. I like to use them both. The rowing machine is more cardio than anything, designed to the point where the faster you go, the "heavier" it seems. Whereas the cables provide actual heavy weight to pull, without having to quicken your movements to achieve the same on the rowing machine.
Same idea here as with the seated cable row. But now your form is of even more import. As always keep your back straight and your chun square to your chest, and pull without twisting your waist for leverage. If you have to do so, then you are lifting too heavy, and you need to cut down the weight.
Smith Machine Bent-Over Row
Straight Bar Bench Mid Rows A
Okay, now I know that I have a lot of rowing exercises on this page, but really, rows are very good for the back, and quite effective. You can't go wrong (that is unless your form is bad and you hurt yourself). You posture is everything, so do your research, and be prepared. The Smith Machine can make for a handy assist if you are new to rowing.
Balancing on the edge of the bench is a big part of this exercise, so obviously some level of coordination is required here. It is much like the bent over row, so the same rules apply, adding to the fact that you are balancing on the edge of the bench a foot and a half off of the ground.
Pull-Ups
Now I have this one listed last for a reason. Because not very many people can do pull-ups. It depends not only on the amount of upper body strength you have, but also the amout of weight you are lifting, i.e: your body weight. For us big guys out there whith nice big arms, but a lot of body weight, it may be difficult, maybe only able to accomplish a few of them. But the more you do, the more you weight train, the more you will ultimately be able to do. Keep going dudes. Keep going.
