Back Workout

Front Lat Pull Downs

• Sit facing the cable stack with your knees under the bench supports.
• Grasp the bar attachment with a wider than shoulder-width overhand grip.
• Pull the cable down towards your upper chest/collar bone, arc your back and tilt your upper body back slightly as you bring the bar towards you.
• Return the bar by extending the arms and shoulders back out.
• Repeat.

Variations of this exercise: seated lat raises, one-arm lat raise, standing lat raises.

Chin-ups

• Step or jump up, grasping the chin bar with a wide grip, overhand grip (Figure 01).
• Pull body up with the shoulders, bending the elbows, until the chin is above the bar (Figure 02).
• Lower body back down until arms and shoulders are fully extended (Figure 01).
• Repeat.

Variations of this exercise close-grip chin-up, underhand chin-up, pull-up.

Seated Cable Rows

• Sit on the row platform with your knees bent.
• Lean forward at the waist and grasp the bar attachment with an overhand grip.
• The knees should be slightly bent.
• Pull cable attachment in towards your waist while leaning back and straightening the lower back.
• Return the cable by leaning back forward at the waist and extending the lower back, arms and shoulders.
• Repeat.

Variations of this exercise: bent-over barbell row, seated high cable row, bent-over dumbbell row, lying dumbbell row.