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4 Back Exercises for an Hourglass Shape

workouts Oct 03, 2019
 
 

Exercise Instructions 

Wide Grip Lat Pulldown

1. Sit at a lat pulldown cable station and grip the straight bar with an overhand grip, holding the bar as wide as is comfortable.

2. Lean back so that your chest is slightly facing up.

3. Pull the bar down towards the top of your chest.

4. Pause at the bottom and then slowly return to the starting position. 

Close Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto the close grips as you kneel on the padded surface of the machine. 

3. Lower yourself slowly without locking out your elbows.

4. Pull yourself back up to the starting position without letting the weight rest back on the stack.

Wide Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto the wide grips as you kneel on the padded surface of the machine. 

3. Lower yourself slowly without locking out your elbows.

4. Pull yourself back up to the starting position without letting the weight rest back on the stack.

Seated Cable Row

1. Attach the V-bar attachment to the low pulley of a seated cable row station.

2. Sit down with your feet on the foot pads and knees slightly bent.

3. Lean forward and grip the V-bar handles with both hands.

4. Pull the V-bar back until your hands reach your abdomen. Squeeze your back muscles as you do so.

5. Pause and then slowly return to the starting position at which arms are full extended in front of you again. 

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