Cross Bench Pullover

Category - Back Workouts, Chest Workouts Primary Target Muscles - Latissimus Dorsi (lats), Pectoralis (pecs), Serratus Secondary Target Muscles - Triceps Variations - Pull Over How to do a cross bench pullover Lye perpendicular to a weight bench so that your shoulders...

Seated Bent Over Raise

Category - Shoulder workouts, Back workouts Primary Target Muscles - Rear Deltoids Secondary Target Muscles - Shoulders Variations – Standing Bent Over Raise How To Do A Seated Bent Over Raise Take a pair of dumbbells and sit on the end of a flat bench.  Bend your...

Seated Shrug

Category - Back Workouts Primary Target Muscles - Trapezius (traps) Variations – Standing Shrug How to do a seated shrug Start by sitting on the end of a bench keeping your back straight.  Grab a dumbbell with each hand and with your palms facing inwards.  With your...

Seated Bent Over Row

Category - Back Workouts Primary Target Muscles - Latissimus Dorsi (lats), Trapezius (traps) Secondary Target Muscles - Bicep, Triceps Variations – Incline Bench Row, One Arm Row, Two arm Row How to do a seated bent over row Sit on the end of a bench, knees bent and...

One Arm Row

Category - Back Workouts Primary Target Muscles - Latissimus Dorsi (lats) Secondary Target Muscles - Bicep, Tricep Variations – Two Arm Row, Incline Bench Row, Seated Bent Over Row How to do a one arm row Grab a dumbbell with one hand while placing the opposite side...

Back Incline Row

Category - Back Workouts Primary Target Muscles - Latissimus Dorsi (lats), Anterior and Posterior Spinal Muscles Secondary Target Muscles - Trapezius (traps) Variations – Two Arm Row, One arm Row, Seated bent over Row How to do a bench incline row Position a bench 1...

Two Arm Row

Category - Back Workouts Primary Target Muscles - Rhomboids, Latissimus Dorsi (lats), Trapezius (traps) Secondary Target Muscles - Rear Deltoids (shoulders), Biceps Variations - Incline Bench Row, One Arm Row, Seated Bent Over Row, How to do a basic two arm row Stand...

Back Pullover

Category - Back Workouts, Chest Workouts Primary Target Muscles - Latissimus Dorsi (lats), Pectoralis (pecs), Serratus Secondary Target Muscles - Triceps Variations – Cross bench Pullover How to do a flat bench pullover Lye flat on a bench and position your head at...

Back standing Shrug

Basic standing Shrug Target Muscle group - Trapezius (traps) and rhomboids Variations - Seated shrug How to do a basic standing shrug with dumbbells. Stand straight with having a dumbbell in each hand hanging down by your sides.  Turn the weights so the palms of your...

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