Back exercise - Close Grip Pulldowns
Sit in the pull down machine, take a underhand grip slightly less than the shoulder width on the bar.
Arms straight over your head, arch your lower back slightly with chest out.
Pull the bar down and lean backward smoothly, puff up your chest to meet the bar and squeeze shoulder blades together behind your back at the bottom of the movement.
Let the bar up slowly and rep.
Performing Tricks of Close Grip Pulldowns
Grasp the bar with fully extended arms, allow shoulders to shrug up and let the weight stretch the shoulders.
Now drop shoulder girdle by few inches with straight arms.
Knee in the back and focus to squeeze it with the shoulder blades to fell the movement.
At the top inhale, exhale as you let the bar up.
Errors
Leaning too back or pulling down in a vertical position.
Jerking with the weight or jerking shoulders.
Using inappropriate weight: too low or extra heavy.
Seated Cable Rows
This exercise develop and thicken your middle back area.
Done on a low cable machine with a flat bench and foot plates to set your feet on.
Sit facing the weight stack with a grip with V- bar, keep knees bent throughout with upper body vertical and lower back tight and straight.
Allow the shoulder to stretch forward, do not put unnecessary stress on the lower back.
Start by drawing your shoulders back without bending the arms.
Continue and concentrate on pulling the weight back from your elbows towards your abdomen.
As you pull back arch your back and puff out your chest.
Lower the weight slowly by stretching your shoulder forward without losing tension in back.
Stretch forward keeping the upper body vertical.
Common errors in seated cable row exercise
Pulling with your lower back.
Leaning forward for more stretch.
Rowing with a straight back.
One Arm Dumbell Rows
If done properly strengthen lower and center back.
One knee on the end of a flat bench followed by same side hand placed on the bench.
Grasp the dumbbell in other hand while leg flat on the floor with slightly bent knee and shoulders square.
Stretch your shoulder down and forward then pull the dumbell back and up towards your lower abdomen in an arc.
When light weight is used dumbbell will come up to the outside of your thigh, heavy weight will come up to the inner side of thigh.
Upper body parallel to the ground, it is compulsory that your lower body should be arched throughout the exercise to protect any lower injury.
Bring the elbow up and back as you can afford, lower down slowly down and rotate your torso to get a fuller stretch.
Note : Let the dumbbell go forward as you lower it down then row it back and up in an arc.
Common Errors
Jerking the weight up.
Rowing weight straight up and down.
Hunched lower back.
Barbell bent-over rows
Bend your knees, bend over at your waist, keep an arch in your lower back and look forward.
Do not round your lower back its dangerous.
Shoulder-width grip on barbell with palms up.
Knees inside your arms during the movement and suck up tightly in your abs to stabilize your abdominal area.
Pull the weight up by bending your knees at about 90- degrees with back arched.
Pull the weight back and up without lifting your lower back.
Fight the tendency to stand up and cheat the weight up, do not dip your upper body down to meet the bar.
Common Errors
Improper body position.
Dipping your upper body down.
Yanking the weight up.
Wide-grip Pulldown to the Front
Take grip with your hands facing down, arms overhead and torso vertical.
As you began to pull down lean back slightly, arching your lower back and puffing out your chest to meet the bars.
Concentrate on pulling with back muscles rather than biceps, pull the bar down to your mid pecs.
Squeeze shoulder blades as you get to the botom of the movement for a second, now slowly let the bar reach back and up.
Inhale at the top and pull the bar down.
Exhale as you let the bar reach up.
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