Iso Front Lat Pulldown - Hammer Strength

Back Exercises
Sit on seat in good body alignment (abs tight, chest up, back straight) and grasp wide grip lever handles. Grasp lever handles with an overhand or underhand grip. Sit with thighs under supports. Pull down lever to upper chest. Return until arms and shoulders are fully extended. Do not allow muscles to relax before next repetition.

Barbell Rows

Back Exercises
Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Do not allow muscles to relax before next repetition.

Band Close Grip Pull Down

Back Exercises

Primary Muscle Group: Upper Back, Biceps and Triceps

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachioradialis, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above head height. Kneel facing the anchor point with your band coming from above. Make sure your back is straight and your abs are tight. Grasp the handles of the band with your palms facing each other about 6-8 inches apart. Extend your arms above your head.

Breathing: Exhale as you pull down; inhale as you release back to start.

Band Standing High Row

Back Exercises

Primary Muscle Group: Mid Back - Lats

Muscle Groups Worked in This Exercise:  Mid Back - Lats and Deltoids

Preparation: Stand straight up with head and back erect.  Anchor Exercise band in door jam or other device for this exercise movement.  Grip Exercise bands in both hands almost together, palms facing down and extended out in front of you to begin this exercise.

Breathing:  Breath out on the contraction upward and breath back in on the way back down to the start position.

Ball Lat Pulldown

Back Exercises

Primary Muscle Group: Chest and Back

Muscle Groups Worked in This Exercise: Brachioradialis, Trapezius (inferior), Biceps brachii, Teres major, Rhomboideus, Latissimus dorsi

Preparation: Lie on the floor with your knees bent and feet on the floor. Grasp the ball and extend your arms towards the ceiling.

Breathing: Inhale as you lower the ball, exhale as you raise it.