TUTORIAL BACK EXERCISES

 CABLE ROW VARIATION

• Target muscle: Latissimus Dorsi
• Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Sternal (lower) Pectoralis Major, Pectoralis Minor
• Mechanics: Compound
• Force: Pull

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 Starting position

1. Sit on the cable machine and grasp the straight bar using a shoulder-width supinated (underhand) grip.
2. Slide your buttocks backward and straighten your back. The cable should be pulled taut, and your arms and shoulders should be stretching forward.

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 Execution

1. Keeping your elbows close to your body, exhale as you pull the bar to your abdomen.
2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
3. Inhale as you return the bar to the starting position, with your arms and shoulders stretching forward.
4. Repeat.

 KNEELING CABLE LAT PULLDOWN

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 Starting position

1. Attach a stirrup (handle) to two high cable pulleys.
2. Position a bench or chair midway between the two pulleys.
3. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). The cables should be pulled taut, your arms should be fully extended, and your shoulders should be stretched upward.

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 Execution

1. Exhale as you pull the stirrups downward until your elbows are by your sides.
2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
3. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward.
4. Repeat.

 V BAR PULL DOWN VS Reverse-grip lat pull-down WRONG VS  RIGHT

 Starting position

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1. Sit on the lat pull-down machine, adjusting it so that your thighs fit snugly under the supports.
2. Grasp the bar using a shoulder-width supinated (reverse or underhand) grip (palms facing you).

 Execution

1. Exhale as you pull the bar down until it touches your upper chest.
2. Squeeze your back muscles and hold for a count of two.
3. Inhale as you return the bar to the starting position.
4. Repeat.

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 Comments and tips

• Pull the bar down with your back muscles, not your arm muscles.
• Keep your torso still.
• Extend your arms fully on the return phase.
• Your biceps only act as dynamic stabilizers, along with the long head of your triceps.
• The wide-grip lat pull-down is great for your upper lats and teres major. It widens them and gives you that broad v-taper. The reverse-grip lat pull-down emphasizes your brachialis (in your upper arm) and your lower lats, giving you lats that run farther down your sides. Therefore, use both variations.