Improve your back with these moves

1) SEATED LEANING STRAIGHT BAR ROW-This exercise takes the traditional row and then makes it better in regards of targeting the lats. By keeping a forward lean and placing your feet low on the foot pads you will increase the recruitment of the lats instead of the mid back.


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2) X ROW- This is one of my favorite exercises to hit the middle part of the back including the traps and rhomboids. Just make sure you alternate each set which arm is on top and that each rep you squeeze the shoulder blades together.


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Try this!

Do 100 reps of pullups in as few of sets as you can. You can take whatever rest you need between sets just don't exceed 2minutes. Then next time you workout your back try and get to 100 reps in fewer sets as you did the first time around. It doesn't matter what number you start with your how many you do in each set just get to 100 in the least amount of sets. If you are not strong enough to do legit pullups then you can use the assisted machine or just wait til your stronger!

Example

25 reps-set 1

15

15

10

10

10

10

5

Done

A bigger back with this

T-bar row-10 reps
SUPERSET WITH
Narrow grip lat pulldown-6 reps ( make sure the weight is very heavy for 6 reps )

Rest 90 seconds and repeat 4 more rounds


Decline straight bar row-10 reps
* Set up a decline bench in front of a cable pulley. Put the cable at about hip height. Lying face up on the bench grab the straight bar from behind you and pull the bar towards your thighs keeping your arms locked out and straight.
SUPERSET WITH
Decline dumbbell one arm row-10 reps
* Hold a dumbbell in your right arm and put your right leg out to the side for support. Place your left leg back on the top of the bench. Row the weight up from the floor. The dumbbell should start from the lowest end of the decline bench near the floor.

Rest 90 seconds and repeat for 4 more rounds