Back exercises! Here are some back exercises you can add to your routine. Upper back bias (Top row) 1) Machine Pronated Wide Grip T-bar Row 2) Pronated Wide Grip Seated Cable Row 3) Landmine Upper Back Bias Bent Over Row Lat bias (Middle row) 4) Half Kneeling Unilateral Cable Pulldown 5) Seated Cable Lat Bias V Bar Row 6) Landmine Lat Bias bent Over Row Low back (Bottom row) 7) Bird-dog 8) DB Bench Reverse Hyper 9) Roman Chair Back Extension Want a quick back workout? - Pick 1 exercise from each
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Back exercises! Here are some back exercises you can add to your rou…
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Seated Cable Row (Upper Back bias)
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Incline Dumbbell Rows (Both lat bias and upper back variation) - This is a very effective exercise as it is chest supported. It allows you to overload the muscles in your back more efficiently due to the external stability. But it’s also very easy to perform wrong. Focus on keeping chest up by extending your back, drive elbows down/behind you but focus on wrapping them around your back. Controlled reps only. - #gymtiktok #gymtok #backworkout #backexercise #gymtips #fitness
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Rowing variations! Top left: Shoulder width neutral grip lat bias seated cable row - targets lats through shoulder extension. However, this still works the muscles of the upper back too. - Slight forward lean and elbows stop at side (limit extension) to bias the lats. Elbows going past the torso may disadvantage lats, working upper back more (also ok). When the elbows stop at the side, this limits shoulder extension and the contribution of the posterior (rear) delts. - think about driving the el
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Smith Machine Rows — BIG Difference Same machine. Different grip. Different results. Here’s how to bias lats vs upper back correctly. #smithmachine #backworkout #rowingexercise #gymhacks #fitnesseducation #musclebuilding #latworkout #upperback #workouttips
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