Let's not forget our back!

The key ingredients for a wide, defined and powerful back!

Medium Grip Pull Ups

Medium-Grip Pull Ups are a compound exercise using a pull movement targeting the Latisimus Dorsi.

Step 1: Start by holding the bar with a over-hand grip about shoulder width apart.

Step 2: Extend your arms and lift your legs from the ground. This is your starting position.

Step 3: As you pull yourself upwards, keep your chest sticking out and your lower back curved whilst bracing your abs and exhaling. It is important to keep your body still and not swing whilst pulling.

Step 4: Aim to hit the top of your chest with the bar and stay there for a count of one before slowly lowering your body back down to the starting position whilst inhaling.

Repeat for the desired number of repetitions

Barbell Bent Over Row

The Barbell Bent Over Row is a compound exercise using a pull movement targeting the middle back. Posture is a key essential when performing this exercise and should be avoided if you have lower back issues. Always warm up first with a lighter weight.

Step 1: Start by holding a barbell with a over-hand grip shoulder width apart.

Step 2: Brace your abs, bend your knees slightly and lean forward keeping a straight back and your head up.

Step 3: The bar should be hanging around knee level with your arms extended. This is your starting position.

Step 4: Pull the bar up to your belly button keeping your elbows tucked in and your body still as you exhale.

Step 5: Pause at the top and squeeze through your back for one second before inhaling as you slowly lower the bar back to the starting position.

Repeat for the desired number of repetitions.

Seated Cable Row

The Seated Cable Row is a compound exercise using a pull force targeting the middle back.

Step 1: Start by sitting on the seat with your feet up on the crossbar and knees slightly bent.

Step 2: Keeping a straight back lean forward and grab the handles with your palms facing each other.

Step 3: Pull the cables back with your arms extended and your chest sticking out until your upper body is vertical. This is the starting position.

Step 4: Exhale as you pull the handles back towards your body until you touch your braced abs. Remember to keep your upper body still throughout the movement.

Step 5: Squeeze for one second before inhaling as you slowly release the handles back to the starting position.

Repeat for the desired number of repetitions.