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Back Workout
BACK EXERCISES
Barbell Bent Over Rows (to develop mass for upper and lower back muscles) -
  1. Start with a barbell on the floor.
  2. Bend over and set your grip shoulder width on the bar. Once you haveyour grip set, bend your legs to lower your hips and make your torsoparallel to the floor.
  3. Arch your back. As you arch, the bar will lift off of the floor a fewinches and you will feel tension on the lat muscles. This is thestarting position.
  4. Pull the bar towards your lower abdomen and then lower the bar back tothe starting position. Remember to keep your back arched at all timesthroughout the movement to maintain tension on the upper and lower latmuscles. If you cannot keep your back arched, decrease the weight.
  5. Do 3 to 4 sets, increasing the weight and decreasing the number of repswith each set. For example: 8 reps with 135 lbs., 6 reps with 145 lbs.,5 reps with 155 lbs. and 4 reps with 165 lbs.
Reverse Grip Pull downs (for mass & shaping—main emphasis is on the lower lat muscles) –
  1. Use a lat machine with a straight bar. Grip the bar with your hands shoulder width apart and with your palms facing inward.
  2. Bend your elbows slightly so that your arms are not straight orhyperextended (this will keep constant tension on the lower lats andwill also prevent any type of elbow injury). This is the startingposition.
  3. Arch your back by sticking your chest out. Pull the bar down to yourlower chest and then return to the starting position. As you return tothe starting position, remember to keep a slight bend in your elbows.
  4. Do 3 sets, increasing the weight and decreasing the number of reps witheach set. For example: 8 reps with 100 lbs., 7 reps with 125 lbs. and 6reps with 135 lbs.
Seated Machine Rows (for shaping & pump—main emphasis is on the lower and middle lat muscles) –
  1. On as rowing machine, set your grip with your hands close together and your palms facing each other.
  2. With your grip set, sit back on the long seat of the machine.
  3. Bend your elbows slightly so that your arms are not straight orhyperextended. This will keep constant tension on your middle and lowerlat muscles. This is the starting position.
  4. Arch your back by sticking your chest out, and then pull the handle toyour lower abdomen. Remember to keep your back arched as you pull.Return to the starting position, keeping a slight bend in your elbow.
  5. Do3 sets, increasing the weight and decreasing the number of reps witheach set. For example: 8 reps with 100 lbs., 7 reps with 125 lbs., and6 reps with 135 lbs.
Lat Machine Pull downs Behind the Neck (for shaping & pump—main emphasis is on the upper back muscles) –
  1. Use a lat machine with a straight bar. Set your grip wide so that your forearms are vertical and your palms are facing forward.
  2. Sit down, then bend your elbows slightly so that your arms are notstraight or hyper extended (this will keep constant tension on theupper back and will also prevent any type of elbow injury). This is thestarting position.
  3. Pull the bar down to the back of your neck and then return it to the starting position.
  4. Remember to keep a slight bend in your elbow as you return to thestarting position. This will keep constant tension on your upper back.
  5. Do 3 sets, increasing the weight and decreasing the number of reps witheach set. For example: 10 reps with 100 lbs., 9 reps with 125 lbs. and8 reps with 135 lbs.