BACK EXERCICES
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES
LAT PULLDOWNS
Target muscle: lats, mid back and biceps Good trainer cues: Chest out, lean back and bring shoulder blades together, Imagine squeezing a nut between your shoulder blades. If looking to put on more size: go heavier and add a bit of momentum! Narrow hand gets more biceps! Great for all body types! A wider back gives the illusion of a smaller waist
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES LAT PULL DOWNS
Seated Cable Lat Pulldown Resistance Band Lat Pulls
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCICES
REVERSE FLYES
Target muscle: upper back, traps, rear delts Great on a back or shoulder day! With pulley high on a cable station, drive your arms open using your rear delts. Keep your shoulder back and chest up It's difficult to go super heavy on rear delt as it includes small muscles, so keep this exercise light This exercise is great for all body types!
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES
REVERSE FLYES
Reverse Cable Flys Resistance Band Lat Pulls
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCICES
CABLE ROWS
Target muscles: lats, upper back and mid back With pulley at belly button area, attach a rope or two handles. Then contract your shoulder blades and bring arms back while squeezing your shoulder blades Ecto/Meso girls should go heavier! Aim for 3 to 6 rep range! You can use seated cable row machine or do standing at a cable station
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES
CABLE ROWS
Reverse Cable Flys Resistance Band Lat Pulls
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCICES
FACE PULLS
Target muscle: upper back, traps, rear delts Attach a rope to a high pulley. Pull rope apart while keeping spine neutral and abs engaged. Make sure to squeeze your shoulder blades Great exercise for all body types and shapes!
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES
FACE PULLS
Cable Face Pull with Rope Resistance Band Lat Pulls
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCICES
ONE ARM DB. ROW Target muscle: lat, mid back, biceps In a flat back positon. Grab dumbbell and pull arm towards your hip bone, while retracting your shoulder blade. Make sure to keep back flat and spine in neutral Drop set: pick up three to four weights, light, medium and heavy. Begining with your heaviest weights, do as many reps as possible, then pick up medium weights and do as many reps and then same with your lightest weight
FUNDAMENTALS I - UPPER BODY UNIT 5: BACK EXERCISES
ONE ARM DB. ROW
One Arm DB Row Start One arm DB row finish
FUNDAMENTALS I - UPPER BODY www.hourglassworkout.com