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Exercise Guide - Back
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Single Arm Cable Pull
Close-Grip Barbell Bent Over
    
Back Single Arm Cable Pull

Body muscles Used

  • Posterior deltoid - Shoulder horizontal extension
  • Mid trapezius & rhomboids - Shoulder girdle retraction
  • Biceps brachii - Elbow flexion
  • Internal / external obliques - Rotation of the trunk (Isometric)
    		•
    The steps
    1. Stand in a split stance facing cable column
    2. Position the cable at chest height
    3. Hold cable handle with the opposite hand and adopt a pronated grip
    4. Lift the chest to maintain a neutral spine and brace the abdominal's
    5. Keep elbows high and out draw the cable handle to the outside of the body
    6. Maintain wrist, head, neck and spine position throughout
    7. Return to start position

    Options
    Vary the cable height on column.

     
    Back Close-Grip Barbell Bent Over Row

    Body muscles Used

  • Latissimus dorsi - Shoulder extension
  • Mid trapezius & rhomboids - Shoulder girdle retraction
  • Biceps brachii - Elbow flexion  
  • Erector spinae - Spine extension (Isometric)
  • Gluteus maximus - Hip extension (Isometric)
    • The steps
    1. Adopt a pronated grip just outside of thigh line
    2. Stand erect with feet shoulder width apart
    3. Flex at the hips to at least 45o and maintain a neutral spine
    4. Knees bent to 15 - 20o
    5. Breathe in as you draw bar to abdomen, keeping the wrists straight and elbows at your side
    6. Pause briefly, then lower the weight to the start.