Use a chinup bar and grab the bar with an overhand grip. Pull yourself up, keeping your back and head straight. Keep going until your chin is over the bar. If you find it difficult to do 8 or more reps, try doing many sets of 2 reps, then 4 reps etc. Build your strength on this exercise gradually until you can do the desired amount of reps. Link to this post!
All posts in Back Exercises
Back Extension (Back Cobra)
Lie down on the floor and place your hands behind your head. Lift your head, shoulder and legs off the floor at the same time, slowly lowering back to the starting position. Link to this post!
Lat Pullup
Use a chinup bar and grab the bar with an overhand grip. Pull yourself up, keeping your back and head straight. Keep going until your chin is over the bar. If you find it difficult to do 8 or more reps, try doing many sets of 2 reps, then 4 reps etc. Build your strength on this exercise gradually until you can do the desired amount of reps. Link to this post!
Lat Pulldown
Grab the bar overhead with an overhand grip, palms facing away from you. Keep your hands just beyond shoulder width. Sit on the seat, keeping your head and back straight. Slowly pull the bar to the top of your chest. Pause then let the bar rise back above your head, resisting the weight as you go. Keep going until your arms are straight again,but make sure you keep your elbows unlocked. Link to this post!
Cable Row
Attach a long, straight bar to the cable and position yourself at the machine. Grab the bar with an overhand grip, just beyond shoulder width. Sit up straight and pull your shoulders back. Pull the bar to your abdomen without leaning back more than a few degrees. Pause, then slowly return to the starting position wihtout leaning forwards at the waist or hips. Link to this post!
Wide Grip Seated Row
Attach a straight bar to a low cable and sit with your feet braced against the footrest, knees slightly bent. Grab the bar with a wide, overhand grip and sit upright so your torso is perpendicular to the floor, keep your lower back in it’s natural alignment. Pull the bar to your lower chest and slowly return to the starting position. Link to this post!
One Arm Bent Over Row
Grab a dumbbell with your right hand. Place your left hand and left knee on a flat bench. Keep your back flat and your upper body parallel to the floor. Let your right arm hand straight down from your shoulder, turn your palm so it’s facing your right leg. Raise your right upper arm until it’s just past parallel to the floor. Your upper arm should be perpendicular to your body at the top of the move. Your lower arm should be pointing towards the floor. Pause and slowly lower the weight to the starting position. Link to this post!
Deadlift
Stand with your feet flat beneath a barbell, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat. Link to this post!
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