Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Shoulders, Lats Equipment: Dumbbell Mechanics Type: Isolation Tips: Here’s a truly unique exercise that hits the upper back muscles – the rhomboids and teres major and minors – like no other. To do this exercise, lie facedown on an incline bench. Grab two dumbbells. Now, [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Machine Mechanics Type: Compound Tips: Adjust the leg height so that your upper chest is at the top of the pad. Lay face down on the pad and grab the handles. You can use a palms down, palms up, or palms in [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Lie face down on an exercise bench. The cambered bar should be underneath of the bench. Grab a hold of the bar and row it up to either your chest (upper back) or stomach (lats). Lower back down [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: This exercise focuses on the middle and outer part of the back. Lie face DOWN on a bench and place a weighted barbell at the level of your head. Place a block of wood under the front part [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Dumbbell Mechanics Type: Compound Tips: Put your feet close together and grab two dumbbells. Bend foreward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Dumbbell Mechanics Type: Compound Tips: Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Barbell Mechanics Type: Compound Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Barbell Mechanics Type: Compound Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward [...]
Exercise Data Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats Equipment: Barbell Mechanics Type: Compound Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than [...]
