Chin-Ups:

Muscle: Latissimus Dorsi

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Step One: Choose a suitable weight, then kneel. Stand on the platform and grip the handles. Keep your abdominals and lower back muscles strong and slowly extend your arms until they fully are fully stretched. Make sure that you keep your shoulders down and retracted slightly back, this will help to keep the tension o your back muscles.

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Step Two: Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position. Repeat for the desired number of reps.

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Check out this video if you need further assistance: https://m.youtube.com/watch?v=T78xCiw_R6g

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Dead Lifts:

Muscle: Latissimus Dorsi

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Step One: Stand with your feet hi-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Kep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.                 

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Step Two: Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.

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Step Three: As the bar reaches your knees during the lifting phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.

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Step Four: Hold this position for two seconds, inhale and return the weight to the floor.

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Check out this video if you need further assistance: https://m.youtube.com/watch?v=op9kVnSso6Q

 

Lat Pull-Downs:

Muscle: Latissimus Dorsi

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Step One: Sitting on a bench, grab a bar with a false overhand thumb on the same side as your fingers shoulder-width grip.

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Step Two: As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then pause   with the bar an inch or so from your chest, and slowly let rise to where it began. Remember to keep your chest out and open.

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Check out this video if you need further assistance: https://m.youtube.com/watch?v=JEb-dwU3VF4

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Seated Row:

Muscle: Latissimus Dorsi

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Step One: Place your feet on the platform, keeping your knees slightly bent and making your posture tall. Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back towards the sides of your torso. The handles should come all the way in until it reaches your navel.

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Step Two: Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position, your back going slightly  forward, and with your knees slightly bent. Repeat for desired number of reps.

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Check out this video if you need further assistance: https://m.youtube.com/watch?v=GZbfZ033f74

 

One Arm dumbbell Rows:

Muscle: Latissimus Dorsi

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Step One:  Use your no-dominant hand to hold dumbbell, while placing your dominant hand and knee on a bench.

                  

Step Two: Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.

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Step Three: Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back  muscles in doing this motion. Pause, then slowly return to the starting position.

                 

Check out this video if you need further assistance: https://m.youtube.com/watch?v=pYcpY20QaE8

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Bent Over Row

Muscle: Latissimus Dorsi

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Step One: With your feet shoulder width apart and your knees bent, roughly keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be at this point , roughly parallel to the floor.

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Step Two: Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting most activity out of your middle-back muscles.

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Step Three: Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement.

                 

Check out this video if you need further assistance: https://m.youtube.com/watch?v=QFq5jdwWwX4
 

 

Back extensions:

Muscle: Lower Back

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Step One: Position yourself into a back-extension station by placing your feet under the leg brace anchor so that it is hooked there.

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Step Two: With your upper thighs resting, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.

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Step Three: slowly raise your torso until it's in line with your lower body, then lower it. Alternatively you can hold onto a weight by bracing it with your arms across your chest and do the same motions. 

                 

Check out this video if you need further assistance: https://m.youtube.com/watch?v=ph3pddpKzzw
 

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BodyWeight Superman:

Muscle: Lower Back

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Step One: Lie prone on the floor. Fully extend your arms in front of you.

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Step Two: Raise your legs and upper body towards the cieling. Hold for one second.  Return to starting position

                 

Check out this video if you need further assistance: https://m.youtube.com/watch?v=lfNaJVJyPMc

 

Stability Ball Hyperextension:

Muscle: Lower Back

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Step One: Place stomach/chest on ball. Extend legs. Place your hands at the side of your head.

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Step Two: Raise your chest off the ball and hyperextend the lower back

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Step Three: Return to the starting position and repeat.

                 

Check out this video if you need further assistance: https://m.youtube.com/watch?v=lfNaJVJyPMc