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My top 3 Favorite Back Exercises!!!
#1 Neutral Grip Lat Pull Down (4 sets 8 reps)
How to perform this exercise:
- Palms facing each other
- Pull your shoulder blades down and back
- Engage your core muscles for stability
- Pull the handles down towards your upper chest
- Focusing on contracting your back muscles
- Slowly return to the starting position by allowing your arms to straighten while maintaining control
#2 Seated Cable Rows (4 sets 8 reps)
How to perform this exercise:
- Start with a weight that allows you to perform the exercise with proper form
- Grab the handles with a neutral grip, which means your palms facing each other
- Extend your arms fully, allowing your shoulders to protract (move forward) and keeping a slight bend in your elbows
- Retract your shoulder blades and pulling your elbows back towards your sides. Focus on squeezing your back muscles as you perform the rowing motion
- Pause and then slowly return to the starting position
#3 Dumbbell Single Arm Rows (4 sets 8 reps/arm)
How to perform this exercise:
- Start with a dumbbell in one hand (weight of choice)
- Place one knee and one hand on a bench while grabbing the dumbbell in the opposite hand
- Stand with your feet shoulder-width apart, knees slightly bent, and your core engaged
- Start the movement by retracting your left shoulder blade and pulling the dumbbell towards your chest
- Keep your elbow close to your body as you pull
- Hold for a second and then slowly return to the starting position
Save and add these movements to your next back workout!!
#lemon8partner #workout #backworkout #gymworkout #gymgirls #fitness