1. BACK EXERCISES

2. PULL-UP Primary Muscles: Latissimus Dorsi,
Assisting: Biceps, Rhomboids, Traps
Overhand Grip (Wide or Narrow)
Neutral Grip
Pull body up until head/chin is above bar-concentric
Lower body to starting position- eccentric
Avoid swinging
Perform through full range of motion

3. LAT PULL-DOWN Primary Muscle: Latissimus Dorsi
Assisting Muscle: Biceps, Rear Deltoids
Hold bar with wide, even grip
Secure thighs under pad
In controlled motion, pull bar down to top of chest
Return to arms and shoulder fully extended

4. BENT OVER BARBELL ROW Primary: Rear Deltoids and Latissimus Dorsi
Assisting: Teres Major, Trapezius, Rhomboids, Biceps
Athletic stance with hips and knees bent to allow back to be parallel to the floor
Grip on bar straight down from shoulders or wider with arms in hanging position at the start
Pull bar to chest while maintaining back in set position. Return bar to hanging position for rep.

5. DUMBELL ROW Primary Muscle: Latissimus Dorsi and Rear Deltoids
Assisting Muscle: Biceps
Support body with same side
knee and hand on the bench
Keep back flat and ground leg
slightly bent.
Grab dumb bell and pull
towards hip pocket while
keeping back flat and
supported

6. UPRIGHT ROW PRIMARY: Upper trapezius ASSISTING: Deltoids, Biceps
Overhand grip bar with hands approx. 6” apart
Slight bend in knees with upright posture, shoulders back, head and chest straight forward
Begin position is arms extended straight down
Lead with elbows as bar is pulled to a finish position directly under chin with elbows up and even with ears