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From: Rich
"Slayer of Stubborn Fat" Tweten
BCRPA
Certified Personal Trainer & Author
Dear
Friend,
Are
you sick and tired of getting little or NO
fat loss results from all your hard
work? Wouldn't you love to feel
confident and motivated knowing the back workouts and
back exercises you're
using aren't wasting your time, but instead
MAXIMIZING it?
What
would that be worth to you?
I'm
about to reveal the best back workouts
and back exercises that will CATAPULT you
towards the toned and tight back you
deserve to stare at in the mirror!
Here's
12 Of The Best Back Workouts
And Back Exercises To Get You Started!
Back
Workouts - Back Exercises #1: Dumbbell Row
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Start
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Finish
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Step 1:
Start
the back
workouts and
back exercises
by supporting
yourself on a bench as you hold
a dumbbell with an inward grip
and maintain a straight back. |
Step 2:
Keep
your elbow glued to your
side as you pull the dumbbell
upwards towards your armpit. |
Step 3:
From
the finish position, with your arm at a
right angle, lower the dumbbell in an
arch back to the start.
Remember to repeat for the other side. |
Back
Workouts - Back Exercises #2: Seated Row
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Start
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Finish
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Step 1:
Start
the back
workouts and back
exercises
by maintaining a straight
back in a seated position with your
chest against the pad of the
machine and hold the handles
with an inward grip. |
Step 2:
Keep
your elbows glued to your
sides as you pull them towards
your chest using your shoulders. |
Step 3:
From
the finish position, with
your arms bent at right angles, lower
the handles back to the start. |
Back
Workouts - Back Exercises #3: Incline Barbell
Row
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Start
|
Finish
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Step 1:
Start
the back workouts and back
exercises
by lying against an
incline bench as you hold a
barbell that's underneath with
an overhand grip. |
Step 2:
Raise
the barbell towards your
stomach area while maintaining
a straight back. |
Step 3:
From
the finish position, with your arms bent
at right angles, lower the barbell in an
arch back to the start. |
Back
Workouts - Back Exercises #4: Standing Cable Row
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises
by standing tall and hold
onto a handle that’s either
attached to a high or low pulley
with an inward grip. |
Step 2:
Keep
your elbow glued to your
side as you pull the handle
towards your armpit using your
shoulder. |
Step 3:
From
the finish position, with your arm bent
at a right angle, return the handle back
to the start. Remember to repeat for the
other side. |
Back
Workouts - Back Exercises #5: Dumbbell Pull-Over
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises
by lying on a bench
while you hold a dumbbell with
both hands directly overhead. |
Step 2:
Lower
the dumbbell behind your
head to a stretched position as
you keep a slight bend in your
elbows. |
Step 3:
From
the finish position, raise the dumbbell back
to the start position right above your
eyes. |
Back
Workouts - Back Exercises #6: Lat Pull-Down
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Start
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Finish
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Step 1:
Start
the back
workouts and back
exercises
by holding onto a
pull-down bar with an overhand
“V” grip that’s attached to a
pulley
and lean back a bit with a
straight
back. |
Step 2:
Pull
the bar down to your
collarbone using your shoulders
as you keep your elbows directly
under the bar. |
Step 3:
From
the finish position, raise the bar back
to the start. |
Back
Workouts - Back Exercises #7: Pull-Up
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises
by lying down between
2 chairs or benches that’s
supporting a sturdy stick or barbell
and hold it with a wide, overhand
grip.
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Step 2:
With
your upper body directly
beneath the sturdy stick or barbell,
pull yourself up towards it keeping
your chest high. |
Step 3:
From
the finish position, lower your upper
body back to the start. |
A Tip from Rich:
To
increase the difficulty of the back
workouts and back exercises
you can use a pull-up machine that most
gym's have where you can easily adjust
the intensity with the amount of weight
used.
Also, you can perform a standard
pull-up by hanging off a high bar using
your entire bodyweight if you feel
brave! |
Back
Workouts - Back Exercises #8: Straight Arm
Pull-Down
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises
by standing tall while
you hold a bar with an overhand
grip that's attached to a high
cable. |
Step 2:
Push
the bar down using the
muscles in your back and then
draw it into your stomach. |
Step 3:
From
the finish position, raise the bar back
to the start. |
Back
Workouts - Back Exercises #9: Good Morning
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises
by standing tall with a
shoulder width stance and place
a barbell against your upper back
muscles. |
Step 2:
Lower
your upper body towards
the floor while keeping a straight
back and a slight bend in your
knees. |
Step 3:
From
the finish position, raise your upper
body back to the start. |
Back
Workouts - Back Exercises #10: Low Back
Extension
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Start
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Finish
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Step 1:
Start
the back
workouts and back
exercises
by lying in a bent over
position against a low back
extension bench with your hips
just above the pad. |
Step 2:
Raise
your upper body from a
stretched position to a straight
back. |
Step 3:
From
the finish position, lower your
upper body back to the start. |
A Tip from Rich:
To
increase the difficulty of the back
workouts and back exercises
simply outstretch your arms as you
perform each rep or hold onto a weight
keeping it close to your body. |
Back
Workouts - Back Exercises #11: Boogie Boarding
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Start
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Finish
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Step 1:
Start
the back workouts and back
exercises by lying face down on
the ground with your arms and
legs outstretched. |
Step 2:
Elevate
both your arms and legs
at the same time. |
Step 3:
From
the finish position, lower your arms and
legs back to the start. |
A Tip from Rich:
To
increase the difficulty of the back
workouts and back exercises,
you can hold a pair of dumbbells while
also wearing ankle weights as you
perform each rep. |
Back
Workouts - Back Exercises #12: Low Back
Extension On Ball
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Start
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Finish
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Step 1:
Start
the back
workouts and back
exercises
by lying with your
stomach against the ball with
your upper body hunched over it. |
Step 2:
Elevate
your upper body until your
back is straightened out. |
Step 3:
From
the finish position, lower your upper
body back to the start. |
A Tip From Rich:
To
increase the difficulty of the back
workouts and back exercises
simply outstretch your arms as you
perform each rep or hold a weight
keeping it close to your body. |
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You're
going to get a sneak peak inside my 217
page
Psycho Fat Loss program and call me
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rapid and permanent fat loss success!
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ATTENTION
WEBMASTERS
How
To Add Your URL:
1.
Please add the link information
of my website as seen below,
inside the appropriate link
directory on the website you'd
like placed on http://www.shapeupsolution.com.
Theme:
Back Workouts/Back Exercises.
URL:
http://www.shapeupsolution.com/upper_lower_back_exercises_workouts.htm
Title:
#1 back workouts back exercises (hyperlink
this title to my url).
Description:
#1 back workouts back exercises
for rapid and permanent results!
2.
E-mail rich@shapeupsolution.com
with the following details:
a.
Your website URL.
b. Your website title.
c. Your website description.
d. Your website URL containing
the reciprocal link to the
following web site:
http://www.shapeupsolution.com/upper_lower_back_exercises_workouts.htm.
e.
The directory on:http://www.shapeupsolution.com/linkedto-personal_trainers_
vancouver_training.htm where
you'd like your link information
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Once
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mine within 7 days.
NOTE: Please
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It will be rejected
automatically. |
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