Sunday , Apr , 27 , 2003 C.Y. Ellis

Back training

Bent-over row
Emphasis: latissimus dorsi, rhomboids, middle trapezius, rear deltoids
Stand with your feet about hip-width apart with a slight bend in your knees. Bend at your hips while keeping a slight arch in your lower back. Grasp the bar with a shoulder-width grip straight down in front of your body, retract your shoulder blades (pinch them back) and pull the bar into your midsection, keeping your elbows close to your body. Lower, then repeat.

Dumbbell pull-over
Emphasis: latissimus dorsi, deltoids, pectoralis major
Lie faceup on a flat bench and grasp one end of a dumbbell with both hands, arms extended over the center of your body. From this position, slowly lower the weight back over your head toward the floor until you feel a good stretch. Slowly return to the starting position and repeat.
Tip: Keep your elbows soft throughout the movement (don’t lock out your elbows) or you’ll work your triceps more than your back.


One-arm dumbbell row
Emphasis: latissimus dorsi, rhomboids, middle trapezius, rear deltoids
Rest your right hand and knee on a flat bench for support, keeping a slight arch in your lower back. Grasp a dumbbell, retract your left shoulder blade and raise the weight (row) until it’s close to your abdominals, keeping your elbow tight to your side. Lower, then repeat. Do both sides.