BACK EXERCICES

FUNDAMENTALS I - UPPER BODY UNIT 5: BACK

LAT PULLDOWNS

Target muscle: lats, mid back and Good trainer cues: Chest out, lean back and bring 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 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 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