today is back day on fit media channel with six great exercises to help you
build thickness and mass for an impressive full back
these wide grip pull-ups are a tough starter so if you need to, use a band or
an assisted machine. the key is keeping control especially on the way down. do as
many reps as you can but don't go to failure on the first couple of sets. rest
long enough to recover between sets then in set three and four push through to
failure
so that's got your whole back fired up. now for exercise two. with a bench at
about 30 degrees we're moving on to bent over barbell rows
the bench helps you target the middle part of the back and stops you swinging
the weight. here you're gonna hit eight to ten reps
keeping control the whole time
next still on the incline bench, dumbbell pull backs again working on adding mass
in the middle part of the back. leaning forward on the bench pull your elbows up
and to your sides, full range of movement take the dumbbells all the way down come
up and squeeze the shoulder blades together at the top. while you're resting
a reminder to subscribe to fit media channel and hit the notification bell so
you know whenever we upload a new video
the next exercise works the whole back it's deadlifts and we're adding a shrug
at the top, so for your deadlift breathe in engage your lats come up with the bar
close to your shins chest out and shoulders back. at the top of the
movement push your hips forward and squeeze your shoulder blades. then add a
shrug, again keeping your shoulder blades together
next we're moving to isolation it's an alternating seated row with
cable. doing alternate arms will give you a bigger range of movement. with a
straight back keep one side under tension as you pull the other side back
and squeeze. finally time for standing t-bar row
leaning over the bar with knees bent and straight back pull the weight towards
you for a great squeeze in that middle back keeping your back and hips locked
reach all the way down and as you come up squeeze at the top
so that's your back workout for today we've plenty more workouts for whatever
body part of your training so make sure to hit the subscribe button on the
bottom right and check out our playlist for loads more workouts