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Strength-Training Exercises for Back » Back, Outer



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Bodyweight Only Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 60066

Cable Lat Pulldown, Rear
target muscles: Latissimus Dorsi    type: basic

behind neck. Lean slightly forward to prevent bar from hitting head. Return, keep arms slightly flexed and repeat. read more

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(1 user rating)
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views: 51543

Cable Standing Fly Upright
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to sides of waist. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

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(4 user ratings)
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views: 52792

Cable Arm Adduction
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

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(3 user ratings)
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views: 58452

Cable Front Pulldown, Straight Arms
target muscles: Latissimus Dorsi    type: auxiliary

down until attachment reaches thighs or hand are besides thighs. Return to starting position and repeat. read more

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(3 user ratings)
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views: 65089

Bodyweight Only Chin-up
target muscles: Brachialis,  Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views: 48161

Cable Lat Pulldown, Front
target muscles: Latissimus Dorsi    type: basic

to upper chest. Lean slight backward without hyperexending lower back. Return, keep arms slightly flexed and repeat. read more

rated:  
(7 user ratings)
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views: 76427

Cable Arm Adduction, Single Arm
target muscles: Latissimus Dorsi,  Pectoralis Major, Sternal    type: auxiliary

to side of body. Return and repeat. read more

rated:  
(2 user ratings)
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views: 40889

Bodyweight Only Pull-up, Behind Neck
target muscles: Latissimus Dorsi    type: basic

up while leaning forward until neck reaches bar. Return, keep arms slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views: 24611

Sled Pull-up, Assisted
target muscles: Latissimus Dorsi    type: basic

until eyes reach height of handles. Return, keep arms slightly flexed, repeat. read more

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(0 user ratings)
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views: 36883

Bodyweight Only Pull-up, Close Grip
target muscles: Brachialis,  Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(0 user ratings)
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views: 36434

Bodyweight Only Pull-up, V-Grip
target muscles: Latissimus Dorsi    type: basic

up to one side until head is besides bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(60 user ratings)
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views
views: 32740

Cable One Arm Pulldown, Lunge
target muscles: Latissimus Dorsi    type: auxiliary

down to front shoulder while elbow travels close alongside torso. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

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(0 user ratings)
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views: 24008