🔥4 TOP BACK EXERCISES | 👍RIGHT VS 👎WRONG

🚨Cable Rows with Individual Handles

3 Things to Avoid:
❌Rolling shoulders forward
❌Rounding lower back
❌Not contracting enough

Cable Rows
Cable Rows

🎯TARGET MUSCLE: Back

3 Things to Include:
✅Keep chest up. Shoulders back.
✅Spine aligned.
✅1-3 second squeeze up top.

🚨Reverse Grip Cable Machine Low Angle Rows

Reverse Grip Cable Machine
Reverse Grip Cable Machine

🎯TARGET MUSCLE: Back

✅Start by Leaning Forward
✅Row Weight Straight to Stomach Line
✅Squeeze For 1-2 Full Seconds
✅Control Down & Repeat

🚨 Seated Row Machine

DON’T
❌Neck Bending Back
❌Back Rounding
❌Using Too Much Momentum

Seated Row Machine
Seated Row Machine

🎯TARGET MUSCLE: Back

DO
✅Neck & Spine Aligned
✅Chest Up, Back Straight
✅Controlled Reps

🚨Bent Over Row Variation 

DONT
❌Neck Bent Back
❌Lower Back Rounded
❌Shoulders Rising / Too Much Momentum

Bent Over Row Variation 
Bent Over Row Variation

🎯TARGET MUSCLE: Back

DO
✅Neck & Spine Aligned
✅Back Straight
✅Limited Shoulder Movement / Controlled Reps

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