Unit 5: Back Exercises

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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.

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Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition.
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