Back To Back: 4 Exercises For A Stronger Back

Barbell Bent Over Row

1. Hold a barbell with a slightly wider than shoulder width overhand grip.
2. With your knees slightly bent, bend over at the waist so that your upper body is slightly above being parallel to the floor.
3. Pull the barbell straight up into your stomach.
4. Lower the barbell back to the starting position (arms fully extended).

– This exercise can be done using an underhand grip as well.
– Do NOT round your back. Your back should be straight at all times.
– While the bent over barbell row is primarily a back exercise, it also recruits the use of the biceps secondarily.

Seated Cable Rows

1. Sit down at a seated cable row machine with both feet flat on the foot board and your knees slightly bent.
2. Grab the handle with both hands and pull it into your stomach while keeping your back straight and your chest out.
3. Return to the starting position (arms extended).

– This exercise can be done using a variety of different handles.
– While seated cable rows are primarily a back exercise, it also recruits the use of the biceps secondarily.

One other thing that some people don’t realize (I know because I get 100’s of e-mails like this) is that back exercises like pull ups and the lat pull down, barbell bent over rows and cable rows, or any other back exercise for that matter, will only help build muscle and increase strength in your back. Back exercises DO NOT target any of the fat that is specifically located on your back. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more “tone and definition” or look more “ripped and cut up” or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.

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