Back Exercises

Bent-Over Barbell Rows (Olympic Bar) - Bent-Over Barbell Rows is one of many upper back exercises that thickens your upper back. This back exercise also helps widen the upper back and, to a lesser degree, adds density to the lower back. Bent-Over Barbell Rows also work your mid trap muscle. Make sure you pull with your lats but don't lift with your lower back.

Front Chin ups - Front chin ups are one of many back exercises. Chin ups help widen the upper back and create a full sweep in the lat muscles. With proper form on chin ups, this can be a very effective exercise. This back exercise can be done with a wide or narrow grip.

Lat Pull-downs to the Front - Lat Pulldowns are a great exercise especially for widening your latissimus dorsi muscle. This back exercise is similar to wide grip pull-ups behind the neck. Lat Pulldowns allow you to use less than your body weight, so you can do more reps.

Lat Pull-downs Behind the Neck - Lat Pull-Downs Behind the neck is one of many back strengthening exercises for widening the upper lats. This back exercise allows you to Chins with less than your total weight, so you can do a lot of extra reps for the upper back if you feel you need to do more work in that area.

One-Arm Dumbbell Rows - One-Arm Dumbbell Rows work each side of your upper back independently. This back workout is limited form other back exercises, thus allowing you to work heavy and give your back a good workout. By using dumbbells, you force each side of your back to work its own capacity, rather than running the risk of having the stronger side help out the weaker one.

Questions or comments about workout routines? Post your comments to the free weights or sports nutrition forum, and our Weight Loss Guide staff will answer it for you!

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