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BACK EXERCISES

BARBELL ROW

MUSCLE GROUPS TRAINED

Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts

Secondary: Lats, Spinal Erectors, Biceps

 

TECHNIQUE CUES

-Pull to upper belly area

-Squeeze shoulder blades together at the end range

-Avoid movement from the hips to gain momentum

 

RECOMMENDED REP RANGE

6-12

 

PROXIMITY TO FAILURE

1-2 RIR

CABLE PULLDOWN (WIDE GRIP)

MUSCLE GROUPS TRAINED

Primary: Lats

Secondary: Mid Traps, Lower Traps, Rhomboids, Spinal Erectors, Rear Delts, Biceps

 

TECHNIQUE CUES

-Chest up, slight backward lean

-Lead the movement with the elbows

-Squeeze shoulder blades back & down

 

RECOMMENDED REP RANGE

8-15

 

PROXIMITY TO FAILURE

1-2 RIR

LANDMINE ROW

MUSCLE GROUPS TRAINED

Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts

Secondary: Lats, Spinal Erectors, Biceps

 

TECHNIQUE CUES

-Pull to upper belly area

-Squeeze shoulder blades together at the end range

-Avoid movement from the hips to gain momentum

 

RECOMMENDED REP RANGE

6-12

 

PROXIMITY TO FAILURE

1-2 RIR

PULL UPS (UNDERHAND)

MUSCLE GROUPS TRAINED

Primary: Lats

Secondary: Lower-Traps, Mid-Traps, Rhomboids, Biceps

 

TECHNIQUE CUES

-Shoulder width grip

-Touch the bar to the body

-Lower under control

-Dead hang at bottom range

 

RECOMMENDED REP RANGE

5-10

 

PROXIMITY TO FAILURE

1-2 RIR