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Body for Life - Back Training

Body for Life - Back Training

Ratings: (0)|Views: 172 |Likes:
Published by tyronmac122035

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Published by: tyronmac122035 on Nov 22, 2008
Copyright:Attribution Non-commercial

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10/06/2012

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Starting Position:
Reach up and grabthe bar with a firm overhand grip.Your handsshould be roughly twice your shoulder widthapart.Straighten your arms and let your bodyhang from the bar.Bend your knees and crossyour feet at the ankles.
The Exercise:
Slowly pull your body upto the bar so that the top of your chest nearlytouches the bar and your chin is over the bar.Try to keep your body straight,without archingor “swinging.”Asyou move upwards,focus onpulling your elbows down at an angle towardyour rib cage.Once your lats have completelycontracted at the top,slowly lower your bodyto the starting position.
www.eas.com
17
Back
A
lot of people don’t like totrain their backs because theycan’t really see the musclesbeing worked. It’s an “out-of-sight,out-of-mind” thing.But the back is the key area youcan train to significantly change theproportions of your entire body, sopeople notice even when you’re fullyclothed. A well-developed back is atleast as visible under your clothes asa strong chest, and definitely morevisible under most clothes than say, yourbiceps. Strong lats (the large muscles of the back or “latissimus dorsi”) help createthat classic V-shape; the wider yourback and shoulders, the smaller yourwaist appears.Another good reason to devote seriousattention to the muscles behind you isthat they greatly assist with developingthe muscles in front. Want maximumresults from squatting, curling orpressing exercises? All of these requirea strong back. Back strength alsopromotes proper body mechanics (andprevents injury) as you bend, twistand lift throughout the day.With all this in mind, isn’t it time topay a little more attention to your back?
IT
STIMETOPAYMOREATTENTIONTOYOURBACK
This is a very versatile exercise,and onewhich you can do anywhere you can find astraight bar that will hold your weight.Because of the difficulty of the exercise,and the fact that the weight can’t bereduced,its best to perform this exercisefirst in your workout.
TIP
yet perform many reps of thisexercise on your own,enlist thehelp of a spotter.
IF YOU CAN’T…
TIP
the position and width of yourgrip to target different musclesin your back.
YOU CAN VARY…
START/FINISHMID-POINT
1
pull-ups
 
18
www.eas.com
Starting Position:
Start with your legspositioned snugly under the kneepads of apulldown machine.Your feet should be flat onthe floor.Grasp the wide bar firmly with anoverhand grip.Your hands should be almosttwice your shoulder width apart.
The Exercise:
Pull the bar down on top ofyour chest,arching your back slightly.Focus onkeeping your elbows directly below the bar.Pause briefly with the bar in position right ontop of your collarbone.Slowly raise the barback to the starting position.
This is a classic machine exercise with many shaping and strengthening benefits.By simply changing the width and position ofyour grip,you can target different muscles in your back,especially those which are underused in other exercises.
TIP
too far and pull the weight down usingyour body weight.
DON’T LEAN BACK
TIP
the bar down behind your neck.Doing so can place excess stresson the weaker muscles in yourshoulders,while taking the workoff your back.
DON’T PULL…
START/FINISH MID-POINT
2
wide-grip lat pulldown
 
19
www.eas.com
Starting Position:
Begin with your rightfoot flat on the floor and your left knee restingon a flat bench.Then lean forward so that you’resupporting the weight of your upper body withyour left arm on the bench.Your back should beflat,almost parallel with the floor.Reach downand pick up a dumbbell with your right hand.Your left arm should be locked at the elbow soit will support the weight of your upper body.Before starting,look straight ahead instead ofat the floor in order to keep your back straight.
The Exercise:
Tighten your abs to keepyour body from turning to the side as you liftthe dumbbell.Concentrate on pulling yourelbow back as far as it can go.The dumbbellshould end up roughly parallel with your torso.After you’ve “rowed”the dumbbell up as far asyou can,slowly lower it to the starting position.Complete the planned number of reps for yourright arm,then follow the same instructions foryour left.
This is a great exercise for isolating the muscles of your upper and middle back.
TIP
is to pull the weight up to your shoulderwhile turning your body slightly to the side.The dumbbell should actually be “rowed”until it’s just about even with your rib cageon the side.
A COMMON MISTAKE…
START/FINISHMID-POINT
“Attitudes are contagious...is yours worth catching?
3
one-arm dumbbell rows

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