Back Exerciese / Routines

**andru1313** · 02-22-2008, 09:04 AM

Pullups

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

FreeVideoCoding.com

Wide-Grip Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound
Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!

FreeVideoCoding.com

Bent Over Barbell Row

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 shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!

FreeVideoCoding.com

Bent Over Two-Arm Long Bar Row

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 until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!

FreeVideoCoding.com

Stiff-Legged Barbell Deadlift

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound
Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

FreeVideoCoding.com

**CHAOS** · 02-28-2008, 09:45 AM

the videos dont work.

**andru1313** · 02-28-2008, 09:47 AM

Thats weird they work for me. I will edit the post when I get some time later. You can also look up the names of the exercises I posted..

**CHAOS** · 02-28-2008, 09:49 AM

it might be the fucking firewall here...

**cpjay2003** · 02-28-2008, 10:21 AM

They worked for me, all exept the last one

**Broken5hift** · 02-28-2008, 10:21 AM

they all work cept for the last one. any chest vids?

**andru1313** · 02-28-2008, 10:57 AM

Yah gotta hit play on the last one.

02-22-2008, 09:04 AM	#1 (permalink)
andru1313 SOT Buff Daddy Mod Join Date: Aug 2007 Location: in Sin Posts: 2,297 gXboxLive Leaderboard: 71^st	Back Exerciese / Routines Pullups Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: BodyOnly Mechanics Type: Compound FreeVideoCoding.com Wide-Grip Lat Pulldown Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Cable Mechanics Type: Compound Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight! FreeVideoCoding.com Bent Over Barbell Row 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 shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight! FreeVideoCoding.com Bent Over Two-Arm Long Bar Row 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 until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up! FreeVideoCoding.com Stiff-Legged Barbell Deadlift Exercise Data Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings, Calves Equipment: Barbell Mechanics Type: Compound Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells. FreeVideoCoding.com __________________

02-28-2008, 09:45 AM	#2 (permalink)
CHAOS SOT Screwdriver Goes Where Mod Join Date: Jul 2007 Location: Fucking Bullshit. Posts: 20,254 gXboxLive Leaderboard: 44^th	the videos dont work. __________________ SOT - you aint... no goon.

02-28-2008, 09:47 AM	#3 (permalink)
andru1313 SOT Buff Daddy Mod Join Date: Aug 2007 Location: in Sin Posts: 2,297 gXboxLive Leaderboard: 71^st	Thats weird they work for me. I will edit the post when I get some time later. You can also look up the names of the exercises I posted.. __________________

02-28-2008, 09:49 AM	#4 (permalink)
CHAOS SOT Screwdriver Goes Where Mod Join Date: Jul 2007 Location: Fucking Bullshit. Posts: 20,254 gXboxLive Leaderboard: 44^th	it might be the fucking firewall here... __________________ SOT - you aint... no goon.

02-28-2008, 10:21 AM	#5 (permalink)
cpjay2003 SOT Moderator Join Date: Dec 2006 Location: Tampa, FL. Posts: 4,223 gXboxLive Leaderboard: 85^th	They worked for me, all exept the last one __________________

02-28-2008, 10:21 AM	#6 (permalink)
Broken5hift SOT Administrator Join Date: May 2006 Location: 345T C045t Posts: 26,280 gXboxLive Leaderboard: 27^th	they all work cept for the last one. any chest vids? __________________ SOT - .... I dunno, i wasnt really paying attention....

02-28-2008, 10:57 AM	#7 (permalink)
andru1313 SOT Buff Daddy Mod Join Date: Aug 2007 Location: in Sin Posts: 2,297 gXboxLive Leaderboard: 71^st	Yah gotta hit play on the last one. __________________

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