downs sims Back Workout Weight Training Exercises

http://www.LeeHayward.com

I like to start my back workouts with a big basic compound exercise like the bent over barbell row. This exercise works the entire back from the lats, traps and spinal erectors as well as the biceps and forearms as secondary muscles.

When you do bent over rows bend over at a 45 degree angle and pull the bar towards your stomach. Maintain a slight arch in your lower back as this will help you get a better muscle contraction as you perform the exercise.

Next I like to move on to pull downs. These work the back from a full range of motion. You'll get a good stretch in the lats at the beginning of each rep, and you'll also get a peak contraction at the end.

I'll vary the grips that I use from time to time to work the back from different angles. Here in the video I'm using a v-bar attachment which is good for adding width to the back.

Using a wider grip will work more of the middle back and using a closer grip will work more of the outer back. It's the opposite of what most people think. But try it out for yourself your next back workout and notice where you feel the muscles working with different width grips.

After pull downs I'll move on to a chest support row. Here in the video I'm using the Hammer Strength Machine which distributes the weight between both sides equally.

I like using the chest supported rows in my back workouts because it is a much stricter rowing movement then a free standing row.

Chest supported rows provide both a good stretch at the bottom of the lift and a peak contraction at the top.

To really pump up my lats at the end of a back workout I'll include bodyweight rows. This exercise is like an inverted push up.

I like to include bodyweight exercises in my workouts because they provide a greater level of neuromuscular activation. Moving your entire body through space makes an exercise much more demanding then just moving your limbs.

Try them out for your next back workout and you'll see what I mean. You'll feel a deeper level of muscular fatigue compared to regular rowing exercises.


To finish off my back training I'll do some work for the lower back. Hyper extensions are one of my favourite lower exercises. They provide a good stretch at the bottom and a full contraction at the top.

I'll start off with holding a weight plate to my chest for 10-15 reps. Then I'll put the weight down and continue with another 10-15 reps with just my bodyweight. I'll do 3 sets in this fashion.

For all the other back exercises I'll do 3 sets of 8-12 reps after warming up.

Hyper extensions are also a great finishing exercise to do after a leg workout because in addition to working the lower back they also heavily work the glutes and hamstrings.

http://www.LeeHayward.blogspot.com

downs sims Back Workout Weight Training Exercises
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