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.