Back Exercises

Exercise Instructions
Deadlift 1. Stand with feet hip-width apart, barbell over the mid-foot. 2. Bend at the hips and knees to grip the bar just outside the knees. 3. Lift the bar by extending hips and knees to full extension. 4. Lower the bar back to the ground with control.
Pull-Up 1. Grip a pull-up bar with hands slightly wider than shoulder-width, palms facing away. 2. Hang fully extended. 3. Pull your body up until your chin is above the bar. 4. Lower yourself back to the starting position.
Lat Pulldown 1. Sit at a lat pulldown machine and grip the bar with hands wider than shoulder-width, palms facing away. 2. Pull the bar down to your chest while squeezing your shoulder blades together. 3. Return to the starting position.
Bent-Over Barbell Row 1. Stand with feet shoulder-width apart, knees slightly bent. 2. Bend at the hips to lean forward, back straight, and grip the barbell with an overhand grip. 3. Pull the bar towards your lower ribcage. 4. Lower the bar back to the starting position.
Single-Arm Dumbbell Row 1. Place one knee and hand on a bench, back parallel to the ground. 2. Hold a dumbbell in the opposite hand, arm extended. 3. Pull the dumbbell towards your hip, keeping the elbow close to your body. 4. Lower it back to the starting position.
T-Bar Row 1. Stand over the T-bar, feet shoulder-width apart. 2. Bend at the hips, keeping your back straight, and grip the handles. 3. Pull the handles towards your chest. 4. Lower the handles back to the starting position.
Seated Cable Row 1. Sit at a cable row machine with feet on the footrests, knees slightly bent. 2. Grip the handle with both hands and sit upright. 3. Pull the handle towards your abdomen while squeezing your shoulder blades together. 4. Return to the starting position.
Face Pull 1. Set a cable machine to face height and attach a rope. 2. Grip the rope with both hands, palms facing each other. 3. Pull the rope towards your face while flaring the elbows out. 4. Return to the starting position.
Inverted Row 1. Set a barbell in a rack at waist height. 2. Lie underneath the bar and grip it with hands shoulder-width apart. 3. Pull your chest up to the bar, keeping your body straight. 4. Lower yourself back to the starting position.
Shrugs (Barbell or Dumbbell) 1. Stand with feet shoulder-width apart, holding a barbell or dumbbells at your sides. 2. Lift your shoulders towards your ears. 3. Lower your shoulders back to the starting position.
Good Morning 1. Stand with feet shoulder-width apart, barbell across your upper back. 2. Bend at the hips, keeping your back straight, until your torso is parallel to the ground. 3. Return to the starting position by extending at the hips.
Hyperextension 1. Position yourself face down on a hyperextension bench with your hips on the pad. 2. Lower your upper body towards the ground, keeping your back straight. 3. Raise your upper body back to the starting position.
Chin-Up 1. Grip a pull-up bar with hands shoulder-width apart, palms facing towards you. 2. Hang fully extended. 3. Pull your body up until your chin is above the bar. 4. Lower yourself back to the starting position.
Pendlay Row 1. Stand with feet shoulder-width apart, barbell over the mid-foot. 2. Bend at the hips and knees to grip the bar with an overhand grip. 3. Pull the bar towards your lower ribcage, keeping your back parallel to the ground. 4. Lower the bar back to the ground.
Kroc Row 1. Place one knee and hand on a bench, back parallel to the ground. 2. Hold a heavy dumbbell in the opposite hand, arm extended. 3. Pull the dumbbell towards your hip explosively. 4. Lower it back to the starting position.
Straight-Arm Pulldown 1. Stand facing a cable machine with a high pulley. 2. Grip the straight bar with both hands, palms facing down. 3. Pull the bar down towards your thighs while keeping your arms straight. 4. Return to the starting position.