Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Dumbbell Mechanics Type: Compound Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you make sure that you go [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Shoulders, Lats Equipment: Machine Mechanics Type: Compound Tips: Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Machine Mechanics Type: Compound Tips: Just like the Barbell Bent Over Row but with a Smith Machine bar instead. Video Guide: Windows Media – MPEG – Video iPod
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Other Mechanics Type: Compound Tips: A simple wide grip pull-up, however, you lean to one side every rep. This places more stress on each side of the back to create astounding growth! Video Guide: Windows Media – MPEG
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lower Back, Lats Equipment: Cable Mechanics Type: Compound Tips: Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handle in front of you. [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Other Mechanics Type: Compound Tips: Simple, pull-ups to the front followed by pull-ups to the back. Video Guide: Windows Media – MPEG
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Barbell Mechanics Type: Compound Tips: Bending over at a slight angle, knees bent, back straight, abs tight, grab straight bar with a reverse grip (palms are facing forward or up). Pull bar towards your upper stomach, squeezing you back as you pull. [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Dumbbell Mechanics Type: Compound Tips: Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you’re supporting the weight of your upper body with your left arm on the [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Forearms, Lats Equipment: Other Mechanics Type: Compound Tips: The most difficult variation, but also the most mass building one. The form is that of a wide grip pull-up, however, the other hand will be helping with only balance. This is ensured by placing a [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Other Mechanics Type: Compound Tips: Simple, one hand with palms facing forward and the other with palms facing towards you. Do 4 sets, and change the hands for each set. This ensures your back is fully worked while putting extra stress on [...]
