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Back Workout (5) – Underhand Cable Pulldowns

Mun — Fri, 02 Oct 2009 16:16:22 +0000

Underhand Cable Pulldowns is another workout you can try to train your back muscles. Normally, I perform Underhand Cable Pulldowns only after I am exhausted with my other dumbbell and barbell exercise. In other words, nice to do, but never be the main workout for me. Underhand cable pulldown work out our lats (latissimus dorsi) and biceps.

Here are the steps.(...)
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Back Workout (4) – Reverse Grip Bent-Over Rows

Mun — Thu, 01 May 2008 16:23:37 +0000

When done with proper form, the Bent-Over Row is another effective back workout you can do. This back workout builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement. The biceps also contribute to the movement, however try to minimize biceps involvement as the biceps are the weakest muscle in the chain. Bent over row is definitely a compound workout.

There are several variations, but for me, the most effective version for the lats is the reverse-grip bent over row (palm out).

Steps:

Bend your knees and bend over at the waist, keeping an arch in your lower back and looking forward.
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Back Workout (3) – Wide Grip Lat Pulldown

Mun — Mon, 31 Mar 2008 16:07:19 +0000

Many variation of grip is possible with lat pulldown machine. Changing your hand position makes difference to muscle activation during the lat pulldown. Let’s focus on wide-grip lat pulldown this time. I normally do Wide Grip Lat Pulldown after pull ups and One Arm Dumbbell Row Loading. In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi). Other muscles such as biceps and middle back are involved too. Therefore, Wide Grip Lat Pulldown is considered as a compound exercise.

If you want to train the lats muscle, but you are not strong enough to do pull up, the wide grip front pull-down will help you better prepare yourself for pull up by exercising the relevant muscles. With the machine, you can increase the weight slowly until you achieve your own body weight. Another difference between this workout and pull-up is that you pull down the weight in wide grip lat pull-down whereas you lift your own body up in pull-up.

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Back Workout (2) – One Arm Dumbbell Row Loading

Mun — Thu, 28 Feb 2008 16:16:00 +0000

One Arm Dumbbell Row is also known as Dumbbell Bent Over Row or One-Arm Dumbbell Row Loading. This weight training workout targets latissimus dorsi muscle. It works out our entire back, especially the upper back. Other muscles involved are biceps, traps as well as lats. It is a compound exercise.

Steps:

Begin with your right foot on the floor and your left knee resting on a flat bench.
Bend your right knee slightly.

Back Workout (1) – Pull-Up

Mun — Wed, 30 Jan 2008 16:32:03 +0000

If you want to have V-shape or X shape, you can’t run away from doing pull-ups. A pull-up is an upper body compound pulling exercise which targets mainly the Latissimus Dorsi muscle in the back along with many other assisting muscles.
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Pull-ups are similar to chin-ups but they are different with the grips and the muscles being worked out.

Pull-up is done with with overhand (pronated) grip which the palms are facing away whereas chin-up is performed with underhand (supinated) grip which palms are facing inside.
Pull-up works more on your back muscles whereas chin-up uses more on biceps.

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