Back Exercises

Pull-ups

It is one of the most effective exercise for a wider back. This has the variations such as neutral grip/chin-ups/close-grip which activates your lats and biceps. You should get down until your arms are fully extended and get yourself up until the eyes are inline with the bar you hold.

Two important points to remember:

• Donot swing while you are engaging your biceps.
• Donot get the bar behind your neck.

Always remember to keep your back straight.

Chin-ups

It is the variation of pull-ups which engages both biceps and lats effectively. Extend your arms fully and pull up until your chin is inline with the bar. Always remember to keep your back straight.

Cable Rows

It is the variation of pull-ups which engages both biceps and lats effectively. Pull the handle in between your chest and your abdomen. Always remember to keep your back straight.

Dumbbell Rows

Here you need to move only your arm by keeping your body steady on Leaning on a bench. Always remember to keep your back straight.

Barbell Rows

Lean Forward and lift the barbell up to your abdomen. Always remember to keep your back straight.

Lat PullDown

Lean a little backward and pull the barbell up to your abdomen. Always remember to keep your back straight.

Nuetral Lat PullDown

Its same as the Lat pull down, only the grip changes to nuetral and involves a little of biceps with the lats. Always remember to keep your back straight.

Dead Lift

This is the powerLifting exercise as the name says. It involves more muscles.

Stand with the bar above the center of your feet and grab the bar with your arms vertical to the floor then bend through knees and lift. Always remember to keep your back straight.

Good Mornings

Put the barbell on the back of the shoulders. Remember not on the neck. Bend your hips untill you are parallel to the floor and raise. Always remember to keep your back straight.