All the exercises explained in this practical sheet tell you how to build up your back muscles. The muscles of the back are a difficult part to work. So how do you do the barbell rowing? Which muscles are used when we do the barbell rowing? The muscles involved are: the large dorsal and the large round, the...
The purpose of this exercise is to strengthen the back. With the help of a weight bench and a dumbbell as a weight training device, it will train the large back. The rowing on inclined bench with simultaneous arms is an exercise which requests the thickness of the back. It is a particularly interesting exercise for those who have pathologies at the level of the back.
Tight grip pull-up is a bodybuilding exercise designed to train the back muscles mainly but also the arm muscles (biceps). The pull-ups are done on a Roman chair. It is a variant of the high bar pull-ups in pronation which is a little more difficult to achieve. The movement to...
Assisted pull-ups are done on a Roman chair with an assistance or counterweight system. The assistance system allows you to reduce the amount of weight you need to lift, which is ideal for beginners. As you train, you should try to gradually reduce the assistance of the counterweight. Pronation pull-ups (palms out)...
How to perform THIS exercise? Place your hands in a supine grip on the barbell with shoulder width apart. Pull the bar up and sit on the bench with your feet braced and bring the bar towards your chest. Elbows should be well back and chest out during the contraction ....
The low pulley pull-up or horizontal pull-up is a good exercise for building muscle mass that allows you to work the back muscles, especially in thickness, just like the other horizontal rowing exercises, but with greater stability and in complete safety. According to the catch used for this exercise, one will be able to...
The high pulley neck pull is a bodybuilding exercise that particularly solicits the width of the back unlike the rowing exercises that target more the thickness of the back. It is a good alternative to the pull-ups to build up the back, especially for those who are not yet able to perform pull-ups...
The horizontal pull with a wide grip on the pulley is an exercise that allows you to work the back muscles, especially in thickness, just like the horizontal rowing for example, but with greater stability and safety. Depending on the grip used for this exercise, different parts of the back can be targeted. How to perform the exercise ? Sit down on the...
How to perform the exercise? Stand in front of a high pulley and use the rope as a pulling accessory. Grab the rope and bring it towards your thighs by spreading your arms. Contract your back strongly for a good second and then slowly come back up. Repeat until the end of your series. CAUTION: Do not put too much weight, it is not possible to...
How to do this exercise? Position your feet shoulder-width apart, then bend your legs as if you were doing a deadlift and grasp the handles. Keep your torso straight with an angle of about 45 degrees and your knees bent. Bring the T-bar up close to your chest and slowly return to the starting position.
