Back Exercise: Deadlift

Barbell deadlift

Type Resistance
Target (primary) Lower back Target (secondary) GlutesHamstringsQuadricepsMiddle backLatissimus Dorsi,
Equipment DumbbellsBarbell Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Place your feet flat beneath the loaded barbell.
  • Keep your back straight as squat down to above parallel and grasp the bar with a should width or slightly wider with an overhand grip (if this is too difficult, use a mixed grip)
  • Lift the bar from the ground by hinging your hips forward, extending your knees and raising your torso – pull the shoulder blades back and your chest out by squeezing your back muscles at the top.
  • Bring the barbell back to the ground by leaning your torso forwarded, pushing your hips back and bending at the knees – keep your back straight at all times.

Never round the back and always use perfect form to prevent back injury – never use more weight than you can lift properly.

Be careful with this exercise if you already  have (lower) back problems.

→ See the full back and legs workout here

[end]What’s your deadlift PR? [/end]

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Back Exercise: Machine Lat Pulldown

Machine Lat Pulldown Machine Lat Pulldown

Type Resistance Target (primary) Latissimus Dorsi Target (secondary) Middle backBicepsRear deltoid
Equipment Machine Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Grap the handles with your palms facing away from your body, and sit down with your thighs under the supports.
  • Pull down the lever to your upper chest by drawing your shoulders and upper arms up and back. Focus on fully contracting your back muscles.
  • Slowly raise the bar until your arms and shoulders are fully extended.

→ See the full back workout here

[end]What’s your favorite exercise for the lats? [/end]

Back Exercise: Hyperextension

hyperextension

Type Resistance Target (primary) Lower back Target (secondary) Glutes, Hamstrings
Equipment Hyperextension bench Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Adjust the upper pad of the hyperextension bench so your upper thighs rest upon it while you still have room to bend at your waist unrestricted.
  • Place your feet securely under the lower pad. You can either place your arms behind your head or crossed over your chest.
  • Exhale and lower yourself by bending at the hips and waist. Go as far down as you can without rounding your back, then return to starting position by flexing without using momentum and stop when your body is in a straigh line (don’t arch back).
  • To make the exercise more challenging, hold a weight plate at the front of your chest.

→ See the full back workout here

[end]What’s your favorite back exercise? [/end]

Back Exercise: T-bar Row

t bar row t bar row red

Type Resistance Target (primary) Middle back Target (secondary) Latissimus DorsiBiceps
Equipment Barbell Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral Unilateral

Main targeted muscle group: Middle back.

Secondary muscle group: Biceps and lats.

How is it performed?

  • Assume a wide stance, bend your knee slightly and bend over the bar with your back straight.
  • Pull the weight steadily towards your torso, then until your arms are straight and repeat.

Variations:

One arm T-bar row

one arm t bar row 2 one arm t bar row

 

How is it performed? Is there really any need for an explanation?

See the full back workout here.

[end]What’s your favorite back exercise? [/end]

Back Exercise: Lat Pulldown

lat pull down

Type Resistance
Target (primary) Latissimus Dorsi
Target (secondary) Middle backBiceps
Equipment Machine
Mechanics Compound 
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Hold the bar on the pull-down machine in a wider-than-shoulderwidth grip and sit down with your thighs under the support.
  • Engage your back muscles and pull the bar down to your upper chest while keeping your torso still.
  • Return until your arms and lats are fully strected and repeat.

See the full back workout here.

[end]What’s your favorite back exercise? [/end]