The 22 Back Exercises and Back Workouts For Building ...

Lower under control back to the start position. weights, exercise equipment, arm, leg, abdomen, dumbbell, muscle, shoulder ... Search MEN'SHEALTHSQUAD Subscribe Newsletter Fitness Fitness CardioExercises BuildingMuscle MentalStrength Style Style Grooming Watches Nutrition Nutrition Food&Drink Gourmet Recipes Supplements WeightLoss GymWear Adventure Health Health SexualHealth SexTips Workouts AllVideos Follow Facebook Twitter Instagram YouTube Competitions ContactUs Editions: US UK España Nederland > Health MentalStrength Fitness Workouts Subscribe Newsletter UK UK Typekeyword(s)tosearch Today'sTopStories 1 WelcometotheMen’sHealthSQUAD 2 7GreatReasonstoBuyOctober'sMen'sHealth 3 AlastairCampbellMeetsRoryStewart 4 SnapUpATheragunInTheTherabodyAutumnSale 5 TheWorld’s24BestBucketListAdventures Jun There'sareasonwedon'tshootMen'sHealthcoverstarsfrombehind.It'sbecauseweknowthatgiventhechoicemenwanttoseeabsandarms,chestandbouldershoulders,notbackmuscles.Buttrustuswhenitcomestoworkingout,youshouldbepayingthesameattentiontobackexercisesasyoudoanyothermusclegroup.Thereareloadsbenefitstotrainingyourrear,frominjuryprevention,tohelpingyoupullmoreweightinalllifts,todevelopingthecovetedV-shape.Infact,astudypublishedintheJournalofStrength&ConditioningResearchfoundthat16weeksofbackworkoutswasenoughtoalleviatediscomfortfeltby30menwhohadsufferedfromchronicbackpainforaroundtwoyears.Thebenefitsoftrainingyourbackspeakforthemselves,andthey'rewhywe'veputtogetherthisguidetothebestbackexercises.Theseare15liftsthatnobackworkoutiscompletewithout.Timetogetbacktotrainingback.TheBenefitsofTrainingYourBackTherearemyriadreasonstotrainyourtraps,latsandbeyond.We’llletBenWestandJordaneZammitTabona,co-foundersofLondongym360Athletic,talkyouthroughthem.BackWorkoutsWill:FixYourPostureIfyouspentmostofyourweek–and,atthat,yourlife–slumpedoveradeskandslappingakeyboard,yourpostureislikelytohavetakenabitofabeatingovertheweeks,monthsandyearsyou’vebeenatwork.“Thiscreatespoorpostureandmuscleimbalance,whichcausesroundingoftheshouldersandupperback,”saysZammitTabona.Backworkouts,handily,willhelpfixyourpostureandgetridofthedesk-bound‘hunch’.BackWorkoutsWill:ReduceYourRiskofInjuryFortheaverageJoe,lifegenerallylookslikelongperiodsofbeingsedentary–thecommute,adeskjob,nightsonthesofawatchingtelly–frequentlyinterspersedwithhighintensityworkoutsthattakeyoufromzeroto100andbackagaininamere45minutes.Andwewonderwhywegetinjured.“Besideshelpingyourposture,backworkoutscanhelpreducepainandriskofinjury,makingyoufocusbetterandworkmoreefficiently,”Westadds. svetikdGettyImages BackWorkoutsWill:BoostYourBiggerLiftsBackworkoutswillalsoencourageweakermusclestogrow,helpingbooststrengthinotherliftsyoumaynotexpect.Astrongerbenchpress,anyone?Likewise,yourshoulderjointswillbemorestableandconsiderablystronger.“Yourbackmusclesandspinesupportyourbody,withoutthemitwouldbeveryweak,”saysZammitTabona.“Havingastrongbackwillthereforehelpsupportyourbodyandhaveyoufunctioningbetterandmoreefficiently.”Soundslikeawin-win-wintous.BackWorkoutsWill:HelpDevelopYourV-ShapePhysiqueAlongsideamorepronouncedchestandbiggerarms,thewantforaV-shapephysiqueisoneofthemostregularoccurrencesintheMen’sHealthinbox.Handily,spendingmoretimeonyourrearwillhelpyouearnthatcovetedv-shapeupper-body.“Havingabalanced,well-roundedphysiqueiswhatmostofusaspiretohaveaesthetically,andtrainingyourbackfrequentlywillcertainlyhelpwiththis,”saysWest.BackWorkoutsWill:ReduceLower-BackPainBystrengtheningyourspine,shouldersandcore,thebackexercisesbelowwillstrengthenyourrearandbegintoerasethestrainoflower-backpain,whichencroachesonthelivesofthousandsofmeneveryday.Partneredwitheffectivestretchingroutinesanddynamicmovements,thesemoves–performedwithcorrectform–couldhelptomakelower-backpainathingofthepast. ThiscontentisimportedfromYouTube.Youmaybeabletofindthesamecontentinanotherformat,oryoumaybeabletofindmoreinformation,attheirwebsite. 15oftheBestBackMovesforBuildingMuscleKettlebellSwingsBarbellDeadliftBarbellBent-overRowPull-upDumbbellSingle-armRowChest-supportedDumbbellRowInvertedRowLatPulldownSingle-armT-barRowsFarmer'sWalkRenegadeRowSupermanTRXLowRowMedBallWoodChopGoodMornings 1.KettlebellSwingsWhy:KBswingsaren’tjustforCrossFitzealots.Farfromit.Workingyourback’sposteriorchain,kettlebellswingsarealsodevilishlyeffectiveforbuildingastrongercore,whichwillhelptakeweightawayfromyourlowerback.Startwithalighterweight,getusedtoformandprogressslowly.How:Placeakettlebellacoupleoffeetinfrontofyou.Standwithyourfeetslightlywiderthanshoulder-widthapartandbendyourkneestoleanforwardandgrabthehandlewithbothhands.Withyourbackflat,engageyourlatstopulltheweightbetweenyourlegs(becarefulwithhowdeepyouswing)thendriveyourhipsforwardandexplosivelypullthekettlebelluptoshoulderheightwithyourarmsstraightinfrontofyou.Returntothestartpositionandrepeatwithoutpauses. 2.BarbellDeadliftWhy:Thetruekingofcompoundmovements,thebarbelldeadliftisafull-bodymove—buildingstrongerlegs,back,shouldersandarms.Itsplaceinyournextbackworkoutiswelldeserved—asyouworkthroughthefullrangeofmotion,yourupper-backmuscles(rhomboids,traps,reardeltsandlats)arefiringawayhelpingtokeepyourtorsostraight,whilepreventingyourbackfromroundingandcausinginjury.How:Squatdownandgraspabarbellwithyourhandsroughlyshoulder-widthapart.Keepyourchestup,pullyourshouldersbackandlookstraightaheadasyouliftthebar.Focusontakingtheweightbackontoyourheelsandkeepthebarascloseaspossibletoyourbodyatalltimes.Lifttothighlevel,pause,thenreturnundercontroltothestartposition. ThiscontentisimportedfromInstagram.Youmaybeabletofindthesamecontentinanotherformat,oryoumaybeabletofindmoreinformation,attheirwebsite. ViewthispostonInstagramApostsharedbyMen'sHealthUK(@menshealthuk) 3.BarbellBent-OverRowWhy:Asyou’reworkingwithabarbell,youshouldbeabletoshiftmoreweightduringabarbellbent-overrow.Helpingyourrecruitmoremuscle—and,obviously,elicitfurthermusclegrowth—you’llworkyourmiddleandlowertraps,rhomboidmajor,rhomboidminor,uppertraps,reardeltoids,androtatorcuffmuscles.Keepyourshoulderbladesbacktoavoidslouching,whichputsunduestressonyourlowerback.How:Grababarbellwithanoverhandgrip,handsslightlywiderthanshoulderwidthapart.Withyourlegsslightlybent,keepyourbackperfectlystraightandbendyourupperbodyforwarduntilit’salmostperpendiculartothefloor.Fromhererowtheweightupwardsintothelowerpartofyourchest.Pause.Andreturnundercontroltothestartposition. 4.Pull-UpWhy:IfyouwantaV-shapephysique—youdo,that’swhyyou’rehere—thenthere’snoavoidingpull-ups.Targetingyourlatsdirectly,you’llgainawiderframeandwillappearslimmer.Plus,you’llgetmajorgymkudosonceyourchingoesabovethatbar.How:Grabthehandlesofthepull-upstationwithyourpalmsfacingawayfromyouandyourarmsfullyextended.Yourhandsshouldbearoundshoulder-widthapart.Squeezeyourshoulderbladestogether,exhaleanddriveyourelbowstowardsyourhipstobringyourchinabovethebar.Lowerundercontrolbacktothestartposition. 5.DumbbellSingle-armRowWhy:Anothergreatmoveforyourlats,thedumbbellsinglearmrowworksbothsidesofyourbodyandhelpsyoufocus(andfix)weakerspotsbysmashingthroughstrengthimbalancesoneitherside.Ahandytip:don'tletyourshoulderdropatthebottomofthemovement.Lockyourtorsotoensureyourbackliftstheweight,notyourarm.How:Headtoaflatbenchandplaceyourrighthandagainstitunderyourshoulder,keepingyourarmstraight.Restyourrightkneeonthebenchandstepyourotherlegouttotheside.Withyourfreehandgrabadumbbelloffthefloorandrowituptoyoursideuntilyourupperarmisparallelwiththefloor.Lowerslowlybacktothefloorandrepeat. 6.Chest-supportedDumbbellRowWhy:Anidealmoveforthosestrugglingtokeepthecheststrongandspinestraightduringotherback-buildingbent-overmoves,thechest-supporteddumbbellrowisolatesyourbackmuscles—helpingmovethedumbbellsconsiderablymoreefficientlyandsafely.How:Liefacedownonthebenchwithyourfeetothersidetokeepyoustable.Hangthedumbbellsbeneathyouusinganeutralgrip.Keepyourheadupandbringyourshoulderbladestogetherasyourowtheweightstowardsyourchest.Lowertothestartingpositionundercontrol. 7.InvertedRowWhy:Suitableforthosestrugglingwithpull-upsandchin-ups,theinvertedrowissurprisinglydifficult.Smokingyourbackandyourarms,youcanprogressorregressthemovebyre-arrangingwhereyourfeet.How:Setupabarinarackatwaistheight.Grabitwithawiderthanshoulder-widthoverhandgripandhangunderneath.Positionyourselfwithheelsoutinfrontofyouandarmsfullyextended.Yourbodyshouldbestraightfromshoulderstoankles.Flexattheelbowstopullyourchestuptothebar.Loweryourselfbacktothestartpositionundercontrol. 8.LatPulldownsWhy:Justlikepull-ups,latpull-downs—afirmbodybuildingfavourite—willbuildyourlats,whileworkingataslowtempowillmaximiseyourmusclegain.Keepformstrictandreaptherewards.Atip:alwaysbringthebarinfrontofyourhead.Thebehind-the-neckversioncandamageyourrotatorcuff.How:Kneelinfrontofthecablemachineandfaceaway.Grabthebarwithyourpalmsfacingawayfromyou,shoulder-widthapart.Leanbackslightlyandpushyourchestout.Pullthebardowntoyourchest,thenreturnslowlytothestartposition.Yourtorsoshouldremainstillthroughout. 9.Single-armT-BarRowsWhy:You’veprobablyseenthestandardT-barrowbeingperformed(oftenincorrectly)atthegym,butthesingle-armT-barrowensuresthat,asyou’reusingalighterload,formisstricterandmuscleimbalancesarebeingironedout.How:Addweighttooneendofabarbell.Bendforwarduntilyourtorsoisalmostparalleltothefloorandkeepyourkneesslightlybent.Grabthebarwithonearmjustbehindtheplates.Pullthebarstraightupwithyourelbowinuntiltheplatestouchyourchestandsqueezeyourbackmusclesatthetopofthemove.Slowlylowertothestartingpositionandrepeatwithoutlettingtheplatestouchthefloor. 10.Farmers’WalkWhy:Buildingastrongerback,biggershouldersandinsanegripstrength,there’sverylittlethehumblingfarmers’walkcan’tdo.Moreover,itblitzesbellyfatandbuildsmusclefarquickerthanmostfunctionalmoves.How:Holdtwokettlebellsordumbbellsbyyourside.Keepyourarmsstrongandwalkshort,quickstepsasfastaspossible.Turnaroundandwalkback. 11.RenegadeRowWhy:Agreatwaytotargetthosetrapsandlats,withalittlebitofbicepbuildingthrowninforgoodmeasure.How:Getintoapress-uppositionwithyourhandsonthehandlesoftwodumbbells.Keepingyourcoretensed,rowtherightdumbbelluptoyourabsthenreturntothestartposition.Repeatwiththeleftdumbbelltocompleteonerep. 12.SupermanWhy:Therearen'ttoomanybackexercisesthatdon'trequirekit,buttheSupermanisdefinitelyoneofthem.Donecorrectly,thiswillworkyourmid-backmuscles,aswellasyourrotatorcuffmuscles.How:Liefacedownonamatwithyourarmsextendedinfrontofyouandyourlegsextendedbehindyou.Engagingyourglutesandlowerback,raiseyourarms,legs,andchestoffthefloor.Holdforacount,thenslowlyreturntothestartingposition. 13.TRXLowRowWhy:You'llbegettingalotofbangforyourbuckwiththisexercise.Rowingwillhelpstrengthenyourspinalerectorsandshoulderstabilisers,whiletheinstabilitywillhelpyouhityourdeepabdominalmuscles.How:LieundertheTRXandgrabholdofthehandles.Raiseyourbody,drawingyourshouldersbacktofocustheworkonyourlatsforthatV-shape. 14.MedBallWoodChopWhy:Thisisgoodforyourback,butit'salsogoodforyourabsandshoulders,whichiswhywelikeitsomuch.How:Standwithyourfeetwiderthanshoulderwidthapart,kneesslightlybent.Holdthemedicineballinbothhandsandkeepyourarmsstraight.Rotatingatyourwaist,explosivelylifttheballupaboveyourshouldertotheleft.Controlitatthetopandbringtheballbackdowntowaistheightonyourright.Performallyourrepsononeside,thenswap. 15.GoodMorningsWhy:Thisexerciseisoftenavoidedbecauseit'sconsideredtoodangerous,butifdonecorrectlyit'soneofthebestwaystobuildhamstringandlower-backstrength.How:Standwithyourfeetshoulder-widthapart,andbraceyourcore.Holdthebaracrossyourupperbackwithanoverhandgrip.Pullyourshouldersbacksothatthebar'srestingcomfortablyonyourupperback.Slowlybendatthehipstoloweryourtorsotowardsthefloor.Pausewhenyoufeeltensioninyourhamstrings,thenreversethemovement. HowtoGetBetteratThese5BackExercisesTheexercises(above)willallhelpcreateshapeandsizeacrossyourback.However,there'safewtweaksyoucanmaketoacoupleofthemthatwillmakethemevenmoreeffective.AndrewTracey,ourFitnessEditor,explains:Howtomaximiseyourpull-ups...Thisisamovementbutcheredinallfourcornersoffitness.Fromhalfrepstowildswingingmotionstodesperate,gurn-inducingjerkstoforceyourchinoverthebar,it'sraretoseeapull-upthatactuallylookslikeitmightworkthemusclesinyourbackefficiently.Bebetter:Takeyourtimeandfocusonmovingfromafullstretchtoabigsqueeze.Startfromafulldeadhang,armsfullyoutstretched,andpullyourshoulderbladesdownasyoubegintheascent,keepingyourelbowsflared-imaginetryingtopullthemdowntowardsyourhips.Keeptheangleofyourtorsosteady,avoidswingingyourbackandaimtogetyourchinasfarabovethebaraspossible.Pausehereforacounttoabsolutelynailtherep,focusingonsqueezingyourbackhardinthetoppositionbeforereversing,undercontrol,backtoadeadhang.Howtomaximiseyourbent-overrows...Whenperformedcorrectly,it'soneofthequickestwaystotargetyourlats,reardeltsandmidback-themusclesthatmakeyoulookthickasabrickfromsidewayson.Problemsarisewhenyouregotakesoverloadingthebarandwhatshouldbealong,smoothrowingmotionbecomesashort,quickdriptoyourmid-thighfollowedbyawild,full-bodyefforttogetthebarbacktoyourhips.Bebetter:Beginthebarbellonthefloor,orsetafewinchesofftheground.Hingedowntopickitupandkeepyourtorsoasclosetoparalleltothegroundaspossible(throughouttheentirerep).Keepyourelbowstuckedinandrowuptoyourstomachwithasmooth,controlledtempo.Squeezehardandretractyourshoulderbladesatthetop,finishingundercontrol,beforereversingforathree-secondcount,allthewaybacktotheground. Howtomaximiseyourdeadlifts...There'sagoodreasonyou'llseetheseperformedonbackdays-theybuildsomeseriously3Dmuscle.Yourlatsactintandemwithjustabouteverymuscleinyourbodytopulloffasuccessfuldeadlift.Youcanpimpthismoveforseriouslyimpressivebackgainswithjustonesimpletrick.Bebetter:Attachabandtothemiddleofyourbarbellandanchorittoarackorweighttwotothreefootinfrontofthebar.Asyougripandrip,thebandwillattempttopullthebarforward,forcingyourlatstolightuptokeepthebarpathsteady,doublingdownonthebackattack.Howtomaximiseyourcablerows...Withhalfreps,unsolicitedassistancefromthelegsandperpetratorsleaningbacklikethey'rereadyforalaydown,thisisamovemanygetwrong.Bebetter:Justlikethepull-up,you'vegottoslowtogrow.Graspthehandlesandsitwithstraightlegs,armsatfullstrengthandabraced,uprighttorso.Ensureyoumaintainthisstrongupper-bodypositionasyourowyourhandlestowardsyourstomach,keepingyourelbowstuckedinthroughout.Squeezehardandretractyourshoulderblades,pausingbrieflyasthehandlesreachyourbody,ensuringyoufinisheachrepundercontrol,beforereversingforathreesecondscount,backtoastraightarmedposition.Howtomaximiseyoursingle-armdumbbellrow...Thisisamovementthatwillallowyoutoshiftsomeheavytin-butwhenitcomestobuildingabigger,strongerback,it'sbesttocheckyouregoatthedoor.It'sallaboutmaximumtension,notmaximumweight.Bebetter:Braceyourselfwithonehandonabench,keepingyourtorsoflat.Pickupyourdumbbellwiththeoppositehandandallowittohandfreelyatfullstretch.Lockyourshoulderbladesdownandback,squeezethedumbbellhashardaspossible,then,keepingyourelbowasclosetoyourbodyaspossible,rowtheweightuptowardsyourhip,undercontrol.Pauseatthetoptonailtherepandmakesureyou'remore'go'than'show',beforeloweringforacountofthree,backtoafullystretchedarm. Bodyweightmoveslikepull-upsareoneofthebestbackexercisestohaveinyourworkoutarsenal Westend61GettyImages BodyweightBackExercisesThinkyouneedracks(andracks)ofbarbells,kettlebellsanddumbbellstopacksizeforyourbackexercises?Respectfully,thinkagain.Below,we'veassembledsevenofthemostpopularbodyweightbackexercisestoslotintoyournextworkout,alongsidesomeexclusivecoachingcues. MHTip:Driveyourelbowsbackasyoupulltoengageyourlatsandhelpsqueezeoutanextracoupleofreps.It'sanunbeatablebackexercise. Pull-upsGrabthehandlesofthepull-upbarwithyourpalmsfacingawayfromyouandyourarmsfullyextended.Yourhandsshouldbearoundshoulder-widthapart.Squeezeyourshoulderbladestogether,exhaleanddriveyourelbowstowardsyourhipstobringyourchinabovethebar.Lowerundercontrolbacktothestartposition. Chin-upsGrabthepull-upbarwithyourpalmsfacingtowardsyouandagripthatisnarrowerthanshoulderwidth.Pullyourselfupuntilyourheadisabovethebar.Slowlylowerbacktothestartposition. AssistedPull-upsGrabthepull-upbarwithyourpalmsfacingawayfromyouandashoulder-widthgrip.Restbothkneesonthepadorresistancebandandhangwithyourarmsextended.Asyoubreatheout,pullyourtorsoupuntilyourheadislevelwiththepull-upbar.Slowlyloweryourtorsobacktothestartingposition. MHTip:Maintaintensionthroughtherep–don'tcollapseatthebottom–tofeelthebenefitsinyourabsaswellaslowerback. SupermanLiefacedownwithyourarmsextendedoutinfrontofyou.Raiseyourarms,legsandchestafewinchesoffthefloorandpauseatthetopoftherep.Squeezeyourlowerbackandthenlowertothestartingposition. ActiveHangsGrabapull-upbarandloweryourselfintoadeadhang.Letyourlegsstraightenandpullyourpelvisbackslightly.Tenseyourcoreandengageyourshouldersandscapularmusclessotheybecome'active'.Holdthenlowerslowlybacktothestartingposition. InvertedRowSetupabarinarackatwaistheight.Grabitwithawiderthanshoulder-widthoverhandgripandhangunderneath.Positionyourselfwithheelsoutinfrontofyouandarmsfullyextended.Yourbodyshouldbestraightfromshoulderstoankles.Flexattheelbowstopullyourchestuptothebar.Loweryourselfbacktothestartpositionundercontrol. MHTip:Trysupersettingwithlatpulldownstohitallofyourbackmusculaturewithtwosimplemoves. UnderhandInvertedRowSetupabarinarackatwaistheight.Grabitwithawiderthanshoulder-widthoverhandgripandhangunderneath.Positionyourselfwithheelsoutinfrontofyouandarmsfullyextended.Yourbodyshouldbestraightfromshoulderstoankles.Flexattheelbowstopullyourchestuptothebar.Loweryourselfbacktothestartpositionundercontrol. Thiscontentisimportedfrom{embed-name}.Youmaybeabletofindthesamecontentinanotherformat,oryoumaybeabletofindmoreinformation,attheirwebsite. 5BestBackExercisestoBuildaV-ShapeUsethisroutine,fullofbackexercisesusingbothweightsandbodyweight,toachievetheidealtorsoquick-sharp Thecorkscrew WorksAll Allbackexercises shouldstartwitha stretchingexercise,whichwilllooseneverymuscleinyourback.Whenyouspendalotoftimeinthesameposition–cursingrushhourtrafficfromitsveryepicentreorstaringintothedepthsofyourcomputerscreenuntiltheearlyhoursofthemorning–yourupperbackmusclesbecomepronetostiffening,leadingtopoorpostureandbackpain.Thisstiffnesswillhinderyourworkoutsandleaveyousufferingafterwards.Soit’stimetotakeyourstretchingseriously–let’stwist. YourmoveOnallfours,placeyourrighthandbehindyourheadandbraceyourcore.Rotateyourrightshoulderandelbowupandawayfromyourleftarm,untilitpointstotheceiling,holditthereforamoment.That’s1rep.Do20.Thenswitcharms.Allyourpiecesareready–nowcomesthehardpart. Getconstantlyevolvingworkoutandnutritionplanspersonalisedforyourspecificneedsandtraininggoals.SignuptoMen'sHealth'sPersonalTrainertoolnow! Thebigrow WorksMiddleback,shoulders Stopliftingwithyourarmsduringyourbackexercis.Bringinyourbackandshouldersandyou’llnoticeit’seasiertolugthingsaroundnexttimeyou’redraggedtoIkea.ResearchintheJournalofShoulderandElbowSurgeryfoundworkingonyourrotatorcuffsatthetopofyourarmsimprovesstrengthinotherbackmusclesby80%. YourmoveHoldingdumbbells,bendatyourkneesandhips,andloweryourtorsountilit’sparalleltothefloor.Lettheweightshangdown.Thenpullyourshouldersbackandholdforasecond.Next,lifttheweightstothesidesofyourtorsobysqueezingyourshoulderbladestowardsyourspine.Lowerandrepeat. Therackpack WorksOuterback,spinalsupporters Mostguysroundtheirlowerbackwhentheylift,endangeringtheentirearea.Thisexercisestrengthenstheerectorspinaethatsupportyourspine,aswellasflaringyourlats.ResearchfromtheIndianJournalofPhysiotherapyandOccupationalTherapyfoundtargetinglatsreducesbackpain. YourmoveSetabarbellatkneelevelinasquatrackandgrabitwithanoverhandgrip,handswiderthanyourlegs.Thenstandup,pushingyourhipsforward.Beginwithnoweightuntilitfeelsnatural.Whenthisbackexercisebecomeseasy,liftthebarbellfromthefloor.Thejigsaw’scomingtogether;canyoutellwhatitisyet? Thestatue WorksMiddleandlowerback Ifyoushrugyourshoulderswhen youlift,youruppertrapezius muscleinyourneckisprobably toobigcomparedtoitsbottom, inthecentreofyourback.Clinical Rheumatologyjournalfound imbalancedtrapsleadtofrozen shouldersyndrome,whichlimitsthe rotationofyourarmsandputsan endtoyourTravoltaimpression. YourmoveAttachahandle tothelowestpulleyonacable station.Withyourleftsidetothe pulley,grabthehandlewithyour righthand.Pullthehandleup andacrossyourbodyuntilyour handisoveryourhead.Returnto thestart.Completeallrepsand repeatwithyourleftarm. Thechinfinish WorksShoulders,upperback Thefinalpiecesinthepuzzle arethemusclesaroundyour shoulderblades,whicharethe foundationforeveryupper-body lift.ResearchfromtheUniversity ofMinnesotafoundtheyincrease overallstrength.Theyalsogive youtheroundedshoulders(and forearmshots)ofRafaelNadal. YourmoveHangfromapull-up barwithanoverhandgrip.Pull yourchestuptothebarandhold for10-20seconds.Onceyou candomorethan5reps,add resistancewithaweightedvest oradumbbellbetweenyourfeet. Thisonehurts,butit’sthefinal pieceinyourbackjigsaw.It’sgoing tobeabeautifulpicture. Illustration:KaganMcLeod Advertisement-ContinueReadingBelow MoreFrom BuildingMuscle ABodybuilder'sHackforGrowing'Stubborn'Calves AStrengthCoachExplainsHowtodo100Press-ups Advertisement-ContinueReadingBelow DanJohnDemonstratesHisFavouriteSquatDrill 18oftheBestExercisesforBuildingSix-PackAbs TheRockandAaronDonaldSharedanEpicWorkout TheBestWheyProteinPowderstoBuyin2022 3ExercisestoTrainYourAbsInsteadofCrunches The18BestKettlebellExercisestoBuildMuscle ATrainerExplainsWhyHeLovestheWaiterCurl YouNeedThisBodyFatPercentagetoSeeAbs