The back is one of the most under-trained muscle groups (in my opinion, of course) and one of the most common areas that give most people issues! C’mon! How many times have you heard someone complain about their back? Many!
From sitting at a computer all day to lugging around heavy packages, it doesn’t matter how physically-taxing your job is… you need to strengthen your back! A strong back delivers better posture, better mobility, and injury prevention
In this week’s episode of Made Fit TV I show you how to isolate many areas of the back in many ranges of motion.
Check out the guide below for a quick reference!
Chest Workout
Dumbbell Back Row
- Stagger your feet and lunge forward on the opposite arm you hold the dumbbell, bend forward so your torso is parallel to the floor, pull arm straight back keeping elbow close to your body
Seated Lateral Pull Down
- Sit facing machine, grip bar overhand near the ends of the bar, while maintaining a straight back and chin up, pull the bar straight down to chest level
Wide Arm Dumbbell Back Row
- Stand on sit, bend at the waist with torso parallel to the floor, hold dumbbells straight down with palms facing toward you, pull dumbbells back with elbows out without bending the forearms
Seated Narrow Pull Down
- Sit facing machine, grip handles with palms facing in, with chest up and back straight pull handles down to chest level
