Band Pull Aparts – Upper Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps,biceps Equipment: Jump Stretch Band Mechanics Type:Isolation This is an excellent exercise that can be done at home for extra upper back work. Grasp a mini-band or light band and hold it out in front of you with a shoulder width grip. Your arms should be straight or just slightly bent. From …

FacePulls – Upperback Exercise

Main Muscle Worked: Traps Other Muscles Worked: Rear delts Biceps Equipment: lat pulldown machine,or bands Mechanics Type:Isolation This is a great exercise to develop your upper back. Using a high pulley or lat pulldown machine, attach a triceps rope and pull towards the face/forehead. Make sure you squeeze your upper back towards the end of the movement and pull the …

Scarecrows – Upper Back Exercise

Main Muscle Worked: Traps, Rear Delts Other Muscles Worked: Biceps Equipment: Cable Machine Mechanics Type:Isolation Well developed rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power …

1

Rear Delt Flys – Upper Back/Shoulder Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps,biceps Equipment: Dumbbells Mechanics Type:Isolation Well developed rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power the rear …

Seated Cable Rows – Back Exercise

Main Muscle Worked: Back Other Muscles Worked: Biceps, Grip, Forearms Equipment: Cable Machine Mechanics Type:Isolation Normally this exercise starts with a handle that puts your grip in palms facing toward each other. Take hold of the two separate cable handles, place your feet firmly on the Block in front of you, let your arms extend all the way forward feeling …

Barbell Rows – Back Exercise

Main Muscle Worked: Back Other Muscles Worked: Biceps, Traps, GRip Equipment: Barbell Mechanics Type:Compound A popular variation of rows is a bent-over barbell row, which is shown in Figures 1-2. You can perform bent-over rows by loading up a barbell with the desired amount of weight, grasping the bar with an overhand grip and about a shoulder-width space between your …

Chin ups – Back Exercise

Main Muscle Worked: Back Other Muscles Worked: Biceps, Traps, GRip Equipment: Pull up bar Mechanics Type:Compound Pullups are one of the most beneficial overall muscle and strength developers. A single pullup is often one of the most difficult exercises. Many adults can remember how humiliated they felt in grade school, when they couldn’t do a single repetition. And this experience …

Dumbbell Rows – Back Exercise

Main Muscle Worked: Lats Other Muscles Worked:Biceps, Traps, Grip Equipment: Dumbbells Mechanics Type: Compound < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> < src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> One-arm dumbbell rows personally are one of my favorite back exercises. And for a big thick back you need to use heavy dumbbells. But, if you have a tendency on each rep to get that old lawn mower started then you are …

Incline Bench Press: Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the …