Back workout exercises

back workout routines:
Choose a back workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page:


Bar Upright Row
This exercise works not only the shoulders but the trapezius (in the back), making it a good linking exercise between shoulders and back.

1 Stand with your feet slightly wider than a shoulder-width apart and take an overhand grip on a barbell with your hands also a shoulder-width apart.

2 Pull up to the level of your chin, keeping the bar close to your body and keeping your elbows higher than the bar.

3 Hold for a few seconds before lowering back to the start position, ensuring that your elbows remain slightly bent and avoiding any bouncing or jerking movements.


Dead Lift
This is a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.

1 Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

2 Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.

3 As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.

4 Hold the position for two seconds, inhale and return the weight to the floor.


seated reverse fly

1 Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
2 As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.

3 Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.

Variations:
changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.