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BACK EXERCISES PULL-UP Primary Muscles: Latissimus Dorsi, Assisting: Biceps, Rhomboids, Traps Overhand Grip (Wide or Narrow) Neutral Grip Pull body up until head/chin is above bar-concentric Lower body to starting positioneccentric Avoid swinging Perform through full range of motion LAT PULL-DOWN Primary Muscle: Latissimus Dorsi Assisting Muscle: Biceps, Rear Deltoids Hold bar with wide, even grip Secure thighs under pad In controlled motion, pull bar down to top of chest Return to arms and shoulder fully extended BENT OVER BARBELL ROW Primary: Rear Deltoids and Latissimus Dorsi Assisting: Teres Major, Trapezius, Rhomboids, Biceps Athletic stance with hips and knees bent to allow back to be parallel to the floor Grip on bar straight down from shoulders or wider with arms in hanging position at the start Pull bar to chest while maintaining back in set position. Return bar to hanging position for rep. DUMBELL ROW Primary Muscle: Latissimus Dorsi and Rear Deltoids Assisting Muscle: Biceps Support body with same side knee and hand on the bench Keep back flat and ground leg slightly bent. Grab dumb bell and pull towards hip pocket while keeping back flat and supported UPRIGHT ROW PRIMARY: Upper trapezius ASSISTING: Deltoids, Biceps Overhand grip bar with hands approx. 6” apart Slight bend in knees with upright posture, shoulders back, head and chest straight forward Begin position is arms extended straight down Lead with elbows as bar is pulled to a finish position directly under chin with elbows up and even with ears
