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This back exercise workout offers the most beneficial back exercise, as well as an entire weight lifting and fat loss program.

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The Natural Weightlifting back exercise workout gives detailed illustrated instructions for each back muscle involved in this weight lifting and fat loss program. This back exercise workout utilizes the most potent exercises maximizing each back muscle. Below are some examples of back exercise instructions for this workout.

Pulldowns: Back exercise works your upper side laterals as well as the middle of your back. A standard cable machine is fine for this back exercise, but any pulldown machine is also suitable. 

1. (Use a wide bar) Grip the bar either wide or close depending on what set you are on . Keep your back with good posture throughout the movement.

2. Pull down the bar until your arms are parallel with ground (as seen below). Do not let your arms do the pulling, make your back do the work for this back exercise.

3. Let the bar back up, but not so your elbows go straight. Leave a good bend on your elbows and then repeat the motion. 

 

Cable Rows: This back exercise works your lower side laterals as well as the middle of your back. 

1. (Use a wide bar) Grip the bar either wide or close grip depending on the set. Keep your knees slightly bent and back with good posture throughout the set.

2. Pull the bar into your stomach (as seen below). Again make your back pull the bar, not your arms. The idea in this back exercise is to pull your shoulder blades together, contacting your back muscles.

3. Let the bar back to its original position, but do not straighten elbows all the way, leave a good bend in your elbows and repeat the movement. 

 

Shrugs: This back exercise works your traps. These do not have to be done with alot of weight to be effective. Using too much weight could result in back or shoulder injury. 

1. Using a barbell (and preferably wrist wraps) grip the bar approximately 6" wider than your shoulders. Keep your arms straight and your head looking up and forward at all times. Knees bent, and good posture throughout the back exercise.

2. Bring your shoulders up as high as they can go, keeping your arms straight, hold for 2 seconds.

3. Bring shoulders down, keeping arms straight and repeat the motion. 

 

Hyper-Extensions: Lower back exercise. You may hold a weight to your chest for greater resistance. 

1. Get onto a hyper-extension machine, and fold your arms over your chest. Bend all the over until you can see behind yourself for this lower back exercise.

2. Bring your body back up , but be careful not to over extend your back, repeat the motion.

Natural Weight Lifting exercise program was developed over years of experience and study, and it simply works.

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