BACK EXERCISES
EXERCISES NAME
RATING
IMAGES
Let pull down
Hold the rod of the Lat Pull Down machine more than the width of the shoulder and slowly bring it down to your chest and hold it for 1 second and return to your starting position.
Muscle target: back
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One arm row
Muscle target: back
Reverse grip pull down
musle target: back
Barbbell bent over
Grip the rod overhead and hold it more than your shoulder. Close your body at a 60 degree angle. Now pull the barbell upwards. And hold it for 1 second and return to the starting position.
Muscle target: back
Close grip pull down
Muscle target: back
Deadlift
This exercise is for full back muscles. According to the grip shown in the photo, grab the rod and rise above applying your heel. Make sure your waist is straight. After that, slowly come to your starting position while closing the knee.
Muscle target: back
Behind let pull down
Muscle target: back
Wide grip cable rows
Muscle target: back
Seated cable rows
Sit on the cable row machine, take a straight rod and bend your knees. Keeping your waist straight, pull the rod towards you and hold it for 1 second and then return to the starting position. Do this at least 10 times and 12 times in the next set and then 15 times in the last set.
Muscle target: back
Hummer strenght row
Muscle target: back
Landmine row bar
Muscle target: back
T- bar
Muscle target: back
Dumbbell Pullovers
In this, you have to lie down on the straight bench, with a dumbbell with both your hands, slowly bring it down and then bring it back to the staging position.
Muscle target: back
Hyper extention
Muscle target: back
