Know Your Muscle Building Exercises - The Back


Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

More Resources

Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting

More Building Muscle Information:

Related Articles

Maximize The Windows of Opportunity For Explosive Muscle Growth
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal).
The Biggest Muscle Mass Gain Myths Exposed
Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same.
Tendonitis and the Effects on Your Routine
What turns out to be a small, yet annoying pain in your joint, can quickly turn into something much more debilitating. At first, you just think it might be a pulled muscle.
"Bodybuilding Sins" That Cause Back Pain and Missed Workouts
It's one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they've got into building muscle, it should be criminal!The reason we say this is because, if you are going to spend so much time, money, and energy trying to build the "perfect body", you have to make sure that you not only look good, but also feel good?We've identified what we call "Bodybuilding Sins" that lead to back pain, sciatic pain, and other injuries? read em and take action now if you are serious about bodybuilding and are fed up with your back pain.Because there is so much information to share with you, we've broken it down into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.
Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used
Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if I don't offer some pretty convincing evidence, it will be very difficult for you to believe such a claim so here is where a little education will go a long way to prove my point.
They Dont Know Squat!
There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes.
Muscle and Fitness -- The First Key To Achieving Your Goals
Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use.
Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals
Before delving into Muscle And Fitness - The Second Key, the final and most important key to success in your muscle and fitness routine, I'd like to remind you about what the previous article discussed.In a previous article, you were given a number of steps to follow.
The Secret to Legs with Size, Strength, and Endurance
There are countless leg workouts in magazines and books that promise big results. Many are good workouts, but the secret to continued progress is to keep your muscles from adapting, while building on what you have already done.
The Basics Of Dumbells And Dumbbell Workouts
Dumbbells are integral to a long term fitness and personalstrengthening plan. Dumbbells are individual weights thatare best used as part of your overall fitness workout eachday.
Target: Rear Delts: One Simple Movement and They'll be on Fire!
The Bent-Over Lateral Raise is one of the most common exercises used for working the rear or posterior deltoids. For most trainers, it can be difficult to really feel the rear delts working during this movement as the larger, stronger muscles of the back have a tendency to take over.
Muscle Gain Visualization Tips
Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help in the process.
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3
Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.
Increase Your Training Intensity - Forced Repetitions
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
Exercise The Right Way - The Deadlift
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle.
Ace Abs Without Crunches, Cradles, Or Sit-ups!
I know what many of you are thinking reading the title of this article. I also thought the same once.
Muscle Soreness After Exercise
Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain".
Use This Quick Muscle Building Program for Fast Results
Quick muscle building is the goal of every underweight guy who hits the gym and embarks on a weight training program for the first time. After all, who wants to wait years for the results?There are weight training routines designed specifically for muscle building that will have you gaining pounds of muscle mass in a short period of time.
Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:"What exercise can I do to isolate my _______ (insert your muscle of choice - abs, quads, biceps, triceps, etc)?"It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it.