Dumbbell Rows
Description
Bent over dumbbell rows are one of the best movements for adding lean muscle tissue to the upper back. Similar to the majority of the other back exercises, the movement should be initiated by drawing the shoulder back while keeping the arm straight. Not allowing the arm to bend throughout the first 6-8 inches of the movement will minimize bicep recruitment and isolate the muscles of the upper back. While performing bent over dumbbell rows, it is extremely important that the back stays flat to reduce the risk of spinal injury. A tip for maintaining a flat back is to push the buttocks out (perform a posterior pelvis rotation) prior to beginning the exercise.
Video
Execution
- Place the shin of one leg on a flat bench with toe positioned slightly off the end of the bench. If the LEFT leg is resting on the end of the bench, then it should be the LEFT arm that is also positioned around the top of the bench. Taller trainees will tend to place hand further towards the top in order to maintain a position that has the back parallel with the ground.
- Grasp a dumbbell with your free hand and allow the weight deliver a back stretch and draw the shoulder forward.
- Initiate the movement by retracting the shoulder while keeping the arm straight.
- Exhale, flex arm and with elbow positioned under the shoulder, pull the dumbbell up towards the upper rib cage. Hold briefly.
- Inhale and lower weight back down to starting position at a controlled speed. Allow the weight to once again deliver a stretch and draw the shoulder slightly forward.
- Repeat until desired number of repetitions are completed.
Variations
When performing bent over dumbbell rows, you can alter the muscle recruitment by switching your arm position. Switching the hand position from a neutral grip to a pronated grip (palm facing away) and drawing the elbow up in alignment with the shoulder will alter the recruitment and place more reliance upon the rhomboids and posterior deltoids. Strengthening the rhomboids has been proven effective in alleviating the upper back pain commonly associated with spending long durations at a desk in front of a computer.
Chin Ups / Pull Ups
Description
From a neurological standpoint, the chin-up/pull-up exercises are far more effective than the lat pulldown exercise for the development of the latissimus dorsi. In terms of functionality, the movement of pulling the body upwards is more practical in everyday life then pulling a bar down towards your chest. Also, because the chin-up/pull-up exercises are classed as closed chain/compound movements, they’re very effective in elevating your body’s natural testosterone levels. Elevated testosterone levels are associated with strength gains, which makes the chin-up/pull-up exercises a great selection to start your workout with. Several variations are made possible all by simply alternating the hand position. By utilizing the slight variations discussed below, you can effectively is target specific muscles. The description below provides instructions on how to execute a wide grip pull up.
Video
Execution
- Using a pronated grip, grasp handles with arms at a position wider than shoulder width. The wider your hands, the more difficult the movement to is to perform.
- Begin by hanging with arms in full extension and legs flexed at the knees with ankles crossed over one another.
- While keeping arms in extended position, initiate movement by moving the scapula into depression.
- Flex your arms and pull yourself up until chin reaches bar level. Pause for approximately 1 sec. then lower down in a controlled motion until your arms move back into full extension.
- Repeat until the desired number of repetitions are completed.
Variations
Narrow/Medium Supinated Grip: Shifting your hands closer together and turning your wrist to a position that has your palm facing towards you will draw optimal recruitment from the biceps and the upper region of the latissimus dorsi. This is a great transition movement to finish off back and move onto bicep training.
V-Bar Width(Neutral):This variation has your palms facing each other positioned approximately 4-6 inches apart. This is the ideal method to draw optimal contraction from the rhomboids and the lower region of the latissimus dorsi. This method is easier to perform than the wide grip version but slightly more difficult than the narrow supinated grip version.
Medium Grip(Neutral): The palms should be facing each other and positioned approximately 22-24 inches apart. This method of execution is effective in minimising joint stress due to the optimal line of pull to the bicep and back muscles.Due to the favourable alignment, your at your greatest strength with this variation and with proper progression, weights can be added.
Combination Chin
This movement is very advanced due to the body awareness required,however, if executed properly, it is very effective because it combines the motions of three different back exercises:
- Classical Chin - Beginning phase
- Pullover - Legs move forward and body is positioned at 45 degrees
- Rowing Motion - Final Phase of movement resembles a row
Since this movement combines the motions of three effective back movements, the combination chin may be the exercise of choice when time is a limiting factor.
Progressions & Spotting Techniques
- Assisted Chin Machine - Many fitness facilities are equipped with this machine and since you can manually select the amount of assistance, it is a great choice for beginners and moderately advanced trainees.
- Spotter (Both Ankles) - This spotting method has your partner position his hands on the frontal region above the foot while your legs are bent at 90degrees. If assistance is required on exertion, the amount of help is actually manipulated by the trainee by extending legs against spotters hands.
- Spotter (One Ankle) - This is a slight progression from the method above. Supporting only one ankle instead of two increases the demand on the trainee and ensures that he works harder to achieve each repetition.
- Spotter (Waist) - A “Sticking Point” refers to the most difficult point on the motion. As the trainee is struggling at the sticking point, the spotter then provides assistance by pushing up at the waist.
- Adding Resistance - The advanced trainee may come to a point where adding resistance is necessary in order to reach failure at 10-12 repetitions. This can be accomplished by either placing a dumbbell between the ankles or adding barbells to a dip belt.
Lat Pulldowns
Description
The lat pulldown exercise is frequently performed incorrectly. From my own personal observations, I would say at least 40% of the gym patrons perform the movement by drawing the bar behind the head. Performing the lat pulldown exercise in this fashion has been shown to increase the risk of cervical disk (neck) herniation as well as increasing the potential to sustain a shoulder related injury due to the added stress placed on the shoulder capsule. The solution is simple; by bringing the bar down to the top of the chest, you can alleviate neck and shoulder stress and maximize the recruitment of the targeted muscle - the latissimus dorsi.
The “to-the-front” method of the lat pulldown exercise allows for full arm extension and increased scapular retraction - both of which will lead to a more effective muscle contraction. People also tend to swing in attempt to draw momentum for assistance. If you find yourself needing to do this, simply lighten the weight and perhaps find a different way to impress the ladies in the gym. Because honestly, this way isn’t working anyway 
Video
Execution
- Grasp bar using a wide overhand grip. Using your bodyweight to pull the bar down, sit with thighs under padding and position feet flat on the floor.
- Arch torso and slightly lean back.
- Exhale and initiate movement by depressing your elevated shoulders while keeping the arms straight. Once shoulders are lowered, continue movement by bending arms and pulling the bar towards the top of the chest. Pause briefly.
- Inhale and lower back down to starting position at a controlled speed. Ensure that you achieve full arm extension and shoulder elevation with every repetition.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the lat pulldown exercise with shoulder width/underhand grip will draw additional recruitment from the biceps as well as the muscles down the centre of the back.
Seated Rows
Description
The seated row exercise on the machine is an effective, yet, simple way to strengthen the muscles of the upper back. Since the movement path is pre-determined, the primary focus can be placed on feeling the contraction of the muscles rather than the complex motor movements involved with other back exercises. As with all other rowing exercises, it is important that the movement is initiated by retracting the shoulder blades prior to bending the arms. Doing so will prevent the biceps from alleviating the targeted back muscles from the workload.
Video
Execution
- Adjust the seat and chest pad to the appropriate settings and grasp the wide bars with an overhand grip.
- Exhale, initiate the movement by drawing the shoulder blades together. Then in a smooth motion, bend the arms and pull the handles back towards the body. The elbows should be in alignment with the shoulders.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Employing all the same techniques only while using a narrow/neutral hand grip will draw more recruitment from the biceps. This method will also target the upper/center region of the back.
Performing the movement using an underhand grip is the easiest version of the three due to the fact that bicep recruitment is maximized when using this technique.
Here’s a breakdown of the various grips you can use..
Wide/Overhand Grip = Most Difficult
Narrow/Neutral Grip = Medium Difficulty
Narrow/Underground Grip = Easiest
Super setting and alternating between grips is an awesome technique. Start using the hardest grip (wide, overhand) and work your way down to the easiest grip (narrow, underhand).
Seated Reverse Flies
Description
The seated rear delt fly is one of the better back toning exercises. It’s executed using the chest fly machine and is effective in strengthening the posterior deltoid (rear shoulder) and the muscles of the upper back region. Its action is similar to that of the bent over dumbbell reverse fly only the seated version allows the trainee to place his/her primary focus on the actual muscle contraction rather then the path of movement. Due to the reduced movement complexity, the seated version is an ideal option for those who are in the beginning phases of their exercise programs.
Video
The Video Is Coming Soon!
Execution
- Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
- Grasp the side handles using a grip that has your palms facing the ground.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
- Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
- Repeat until the desired number of repetitions are completed.
Shoulder Shrugs
Description
Performing the shrug exercise is a great way to develop the upper portion of the traps. There are several variations that can be utilized by mixing it up between dumbbell and barbell usage. Studies have shown that performing the shrug exercise with a barbell positioned behind the back is the most effective method for recruiting motor units, thus, muscle fibers within the traps. Regardless of which method you select, you’ll want to ensure that you DO NOT allow your head to protrude forward. Doing so places great stress along the neck region and increases the risk of sustaining a herniated disk.
Video
Execution
- Grasp an appropriately weighted dumbbell in each hand and hold them to the sides with arms extended.
- Select a spot on the wall to keep your eyes on at approximately forehead level. The visual will aid in preventing you from flexing the neck forward.
- Exhale, elevate shoulders and hold elevated position briefly for an optimal contraction.
- Inhale and lower down slowly at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the shrug exercise using a barbell positioned behind the body has been shown slightly more effective in drawing muscle recruitment. The shrug exercise can also be performed using a barbell to the front of the body. Remember, all the same techniques apply. Don’t go too heavy and really try to focus on using proper form.
Bent Over Barbell Rows
Description
Bent over barbell rows are one of the better back strength exercises. While the main focus is on the upper back, muscle recruitment is drawn from the entire body to stabilize and maintain an upright position. This is an excellent overall strength builder for the advanced trainee, however, due to the great deal of body awareness involved to complete each repetition, this movement is not recommended for beginners. Beginners should start with machines etc. and gradually make the appropriate progressions once more simplistic exercises are mastered.
The version described below has the trainee using a wide hand placement, which promotes the elbows to be elevated to a position just below the shoulders. The result of the elbow-to-shoulder position is greater muscle recruitment from the rhomboid muscle group. The result of the additional rhomboid recruitment may be pain relief because weakness in that particular area has been shown to commonly promote upper back complications, especially for those who spend long durations in a hunched over position at a computer desk.
Execution
- Once the barbell is appropriately loaded, grasp it using an overhand grip with hands positioned 4-6 inches wider than shoulder width.
- Lift barbell off rack and assume the set up position which has your knees slightly bent, buttocks pushed back, core tight to maintain spinal alignment, and your torso just higher than parallel with the ground.
- Exhale and retract shoulder blades upon movement initiation. Follow through by flexing arms and drawing barbell to a position just below your chest.
- Inhale and at a controlled speed, lower barbell back down to stating position.
- Repeat until desired number of repetitions are completed.
Variations
By performing bent over barbell rows using a palms up grip at shoulder width, you can maximize the recruitment of the biceps. With this version, the barbell should be drawn to the abdominal region.
Standing Dumbbell Row
Description
While the main focus is on the upper back, muscle recruitment is drawn from the entire body to stabilize and maintain an upright position. Since the standing dumbbell row requires only a set of dumbbells, it’s one of the better home back exercises. It should be noted that lighter dumbbells should be used for the standing version in comparison to the bent over rows using a bench for support.
Video
A Video Demonstrating How To Perform This Home Back Exercise Is Coming Soon
Execution
- Grasp appropriately weighted dumbbells and bend over at the waist while maintaining spinal alignment. There should be only a slight bend at the knees and the torso should be bent over at a 45 degree angle.
- Exhale, retract the shoulder blades and draw your arms up towards the ribcage.
- Inhale and extend arms back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can also be performed by using a barbell instead of dumbbells. Instructions on how to perform this version - which is called the bent over barbell row - can be made available by simply clicking the link.
V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
Incline Dumbbell Rows
Description
This variation to the bent over row exercise provides support, thus, additional stability throughout the movement. The additional support will be helpful for both beginners who have difficulty maintaining proper body position and for those who suffer from lower back pain.
Video
The Incline Row Exercise Is Coming Soon!
Execution
- Select appropriately weighted dumbbells and position yourself on the incline bench with your stomach in contact with the padding. The arms should be fully extended with the dumbbells hanging to the sides of the bench.
- Exhale, retract the shoulder blades, bend the arms and pull the dumbbells up towards the side of the body. Briefly hold the contracted position.
- Inhale, extend the arms and lower the weight back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.