How To: Back Exercises

Barbell Row

Hold barbell with fully extended arms. Bend at the hip with a straight back. Pull the bar towards your stomach, leading with the elbows. Hold at the top of the motion. And return to starting position.

Chest Supported Row

Set up sitting on the seat with chest touching the pad. Hold the handle at desired position. Pull towards your body, leading with the elbow. Hold at the top of the motion. And return to starting position.

Chest Supported T-Bar Row

Set up with chest on the pad. Hold handles at desired angle. Pull towards the body, leading with the elbows. Hold at the top of the motion. And return to starting position.

Close Grip Lat Pulldown

Sit on seat with knees under the pad. Hold the handle and contract the upper back. Pull towards your chest keeping your elbows near the body. Hold at the top of the motion. And return to starting position.

Deadlift

Set up with your feet at shoulder width apart. Grab the bar a little outside your feat. Pull your shoulders back, tuck your elbows, and ensure your back is flat a little below parallel. Contract your core and pull the bar up to a standing position. Hold at the top of the motion. And return to starting position.

Dumbbell Row

Setup with a one hand leaning on an elevated surface like a bench and the other extended holding the dumbbell. Tuck your elbows and pull towards the hip. Hold at the top of the motion. And return to starting position.

Lat Pulldown

Sit on seat with knees under the pad. Hold the handle a little wider than shoulder width and contract the upper back. Pull towards your chest keeping your elbows near the body. Hold at the top of the motion. And return to starting position.

Low Row Machine

Set up sitting on the seat. Hold the handle at desired position. Pull towards your hip, leading with the elbow. Hold at the top of the motion. And return to starting position.

Pull-Up

Hold the bar a little wider than shoulder width with arms fully extended. Pull yourself up towards the bar leading with the chest. Hold at the top of the motion. And return to starting position.

Seated Cable Row

Set up on the seat with your feet on the pad and legs mostly extended and back at a 90-degree angle. Hold the handle in desired position. Pull towards your stomach. Hold at the top of the motion. And return to starting position.