Chin ups

Body Part: Back

Description:

  1. Grab the bar. Grip it over the shoulder width apart. Full grip with your palms down.
  2. Hang! Raise your feet off the floor by bending your knees. Hang with straight arms.
  3. Pull! Pull yourself up by pulling your elbows down to the floor. keep your elbows close.
  4. Pass the bar. Pull yourself up until your chin passes the bar. Don’t do half reps.
  5. Repeat. Lower yourself all the way down until your arms are straight.

Lat Pull Down

Body Part: Back

Description:

Sit on a lat machine and put your thigh on the surface. Hold the barbell with an overgrip, tighten your abs and bend your upper body outwards.

  1. Take a deep breathe and put the barbell down until it touches your chest.

V-Bar Lat Pulldowns

Body Part: Back

Description:

Sit on a lat machine and put your legs under the surface. Hold the v-bar with an under-grip. Tighten your abs and bend your upper back outwards.

  1. Breathe in and pull the v-bar until it touches your chest.
  2. Return the bar to the starting position and breathe out.

Seated Cable Rows

Body Part: Back

Description:

Sit on a lat machine and push off the surface with your legs. Hold the bar with an overgrip, tighten your core, and bend the upper back outside.

  1. Take a deep breath and pull the extension until it touches your thorax.
  2. Return the extension to the starting position and breathe out.

Barbell Bent Over Row

Body Part: Back

Description:

Stand with your knees slightly bent. Bend your upper body at a 45-degree angle and keep it straight. hold the barbell with an overgrip and your arms extend more than shoulder width.

  1. Take a deep breath, tighten your abs, and pull  the barbell until it touches your stomach.
  2. Return the weight to the starting position and breathe out.

One Arm Dumbbell Row

Body Part: Back

Description:

Take the dumbbell with one arm, and with the other arm and knee lean against the bench.

  1. Breathe in and pull the dumbbell up as much as you can.
  2. Return the dumbbell to the starting position extend your arm full straight along the shoulder and breathe out.

T-Bar Row

Body Part: Back

Description:

Stand on a T-bar surface, bend your knees slightly, and keep your back straight. Bend your upper body in a 45-degree angle and lean on a surface. Hold the barbell with an overgrip with your arm extended more than shoulder width.

  1. Breathe in, tighten your abs and pull the barbell until the weight touches the chest.
  2. Return the barbell in the starting position and breathe out.

Hyperextension

Body Part: Back

Description:

On hyperextension bench lay on your stomach so that your ankles are under the surface. Your hips should be higher than the bench border so you can freely move the upper body. Cross your arms in front of your chest or put them behind the head.

  1. Lower yourself in a position where the upper part of the body is 50 to 60 degrees bent in relation to lower part of the body.
  2. Take a deep breath and lift yourself up tightening your hamstrings and gluteus.
  3. Breathe out and return to the starting position.

Deadlift

Body Part: Back

Description:

Stand with the barbell being in the middle of your feet and your legs being shoulder width. Hold your back in a neutral position during the whole movement, you should even make a small arc like in the bench press. Bend your knees until thighs are almost parallel with the floor. With one arm hold the barbell with an overhead grip and with the other hand hold it with an underhand grip.

  1. Take a deep breath, tighten your core, pull your shoulder joint down and push it towards the latissimus so you prevent back roundness during movement. Lift the weight until you reach the perfect straight position. Keep the position for about 2 seconds.
  2. Return the barbell in the starting position and breathe out.