Back Exercises
Single Arm Row — Alternating Rows
Back Exercises
Dead Lifts
Muscles Worked
Latissimus Dorsi, teres minor, postier deltoid and biceps
Bench position
Flat
Success tips
•Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward.
•Keep the dumbbell lined up directly under your wrist and elbow when doing the movement.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
•Do not let your spine rotate side to side, keep the shoulder at equal height during the movement.
START
START
•Put one knee on the bench and place the other foot on the floor directly under your hip.
•Place free hand on the bench slightly in front of you in a position that allows you to stabilize your upper body.
•Allow the arm with the dumbbell to hang straight down, while maintaining control of your back and shoulder.
•Hold dumbbell in a neutral grip with your palm facing the bench.
FINISH
ACTION
•Initiate the movement by pinching your shoulder blades back, while simultaneously moving your elbow backward, then upward.
•Continue moving the elbow up, slightly above the height of your trunk while keeping the forearm lined up under the elbow.
•While controlling the resistance, lower the arm back to the starting position letting the shoulder blade slide forward without slouching.
Muscles worked
Glutes, adductors, hamstrings, quads, spinal erectors and traps
Success tips
•Keep knees pointed in the same direction as the feet.
•Keep head and neck in line with the trunk.
•Pay close attention to all the alignment and stabilization issues on every part of each repetition.
•Keep pressure through the middle of the arches/feet, not the toes or heels.
START
START
•Position your feet in line with the dumbbell about shoulder width apart.
•Point your toes outward slightly and direct the thighs to the same outward angle as the feet.
•Hold the dumbbells with your palms facing backward.
FINISH
ACTION
•Under control, slowly squat down by sticking the hips out as the knees start to bend.
•Keep the chest lifted and back flat as the hips continue to move backward.
•Lower to approximately a
•Move back to the starting position, keeping the chest lifted while moving the hips forward and extending the knee.
Wide Rows
Muscles worked
Rear deltoid, rear portion of the middle deltoid, postier rotator cuff, upper lats and teres minor
Success tips
•Place the feet in a comfortable shoulder width position.
•Keep the chest lifted, abs tight and a very slight arch in the lower back.
•Lean forward slightly at the hip while keeping the upper body in alignment.
•Your forearms should always point in the direction of the dumbbells.
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START
START
•While standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance.
•Keep your spine in a stable position.
•Rotate the shoulder so that you palms are facing behind you.
FINISH
ACTION
•Allow your arms to bend as you go, move your elbows outward and backward keeping a
•Move until your elbows are slightly behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.
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