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Bent-Over Barbbell Rows
This exercise is a good compound power movement to help widen and thicken the upper back. It will also add some density to the lower back but to a lesser degree. A good substitute for this exercise would be: Bent-Over Dumbbell Rows.
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T-Bar Row Machine
This is a good exercise to help add thickness and strength to the middle and upper back. A good substitute for this exercise would be: T-Bar Rows with straight Olympic bar.
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Deadlifts
Dead lifts are the king of muscle building exercises! They utilize every muscle group on the backside of the body from the Achilles tendon all the way up to the nape of the neck.
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Incline Dumbbell Rows
Start with bench positioned at 45 degree angle. Lay face down on the incline bench. Start with your arms fully extended holding dumbbells, then bring your arms back with
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Seated Extended Pulley Rows
From a traditional lat pull down machine, you want to start by being seated on the floor directly below the seat and using the seat to hold your knees in place. Start the movement
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Reverse Seated Behind the Neck Lat Pull Down
Start seated on the lat pull down machine facing the opposite direction (typically facing the health club workout floor). Begin with your arms a little wider than shoulder-width apart
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Kneeling Side Lat Pull Down
Position the cables roughly at a 145 degree angle. Kneel down dead center between the two cables and slowing pull the weight of the cable all the way down to your side
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Pull-Ups
Hang from a pull-up bar with arms shoulder width apart starting fully extended. Then, use your back and lats to pull your body weight straight up until your chest is almost
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More Coming Soon
We will be adding more workouts and exercises to this page. So, be sure to come back and check regularly. We will be adding more workouts and exercises to this page. So, be sure to come back and check this page out regularly. We will be adding more workouts
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