🚨 TOP 3 BACK EXERCISES

✅ T-BAR ROW

How Much To Do: 
3-6 sets of 5-10 reps

🔥 HOW TO: T-BAR ROW

if your gym doesn’t have a landmine unit, follow the instructions below.

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• Place the end of an empty barbell into the corner of a room.
• Rest a heavy dumbbell or some weight plates on it to hold it down.
• Load the opposite end of the bar with plates and straddle it.
• Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
• Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
• Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

✅ MACHINE BACK ROW 

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🔥 Muscles Targeted: Machine rows are not only great at targeting your lats, but also your upper back, rear shoulders and biceps as well. These muscles all work in unison not just from a strength standpoint, but also a visual standpoint too. Building up your back and these muscles together will help give you that broad and muscular look that you work so hard for.

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🔥 How to:

• Position yourself on a row machine with your chest lying on the pad;
• Grab the handles with each hand using a secure overhand grip;
• Pull back and “row” the weight up while keeping the tension on your back muscles and flexing your lats at the contracted position at the top;
• Slowly return the weight down to the starting position and repeat;
• Be sure to keep your head up and your back in a firm and stable position.

✅ HIGH BACK ROWING MACHINE

🔥 Rowing machines are all about the right technique. Here is what you need to do.

• Step 1- Set the resistance of the machine low and latch in your feet perfectly on to the machine.
• Step 2- Hold the handle firmly. Make sure that you are not holding on too tightly. Your grip should be firm not tight. Ensure that you have an overhand grip, just like you would ride a bike or a jet ski.

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• Step 3- Pull the handle and use a thrust of your hips to move back at the end of the machine. Keep your legs straight and make sure that your knees are not bending.
• Step 4- Lean back and pull the handle slightly to the back. Do not move too far back behind. Your hands should move up to the chest.
• Step 5- Now gently your move upper body to the front. At the end of step 4, your body was slightly angled to the back but in this step, your body should lean to the front. Lean forward and slide to the front. Your legs will be bent and your arms will be extended as well.
• Step 6- Push on the machine with your feet, so you slide to the back. Your arms should still be extended and your body should still be leaning to the front.
• Step 7- Now, move your back (lean backward like step 4) and pull on the handle so your arms mimic the pulling action of the oar. Your arms should come back to your chest, pulling on the handle. Again, you don’t have to pull on the handle too hard.