Impersonal Trainers

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Archive for Back – 19 Exercises

Chin Ups (Wide, Regular, and Narrow Grip)


1. Hold a chin up bar with overhand grip (exercise can also be executed with an underhand grip) and hang from the bar.

2. For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

3. For a regular grip, grasp the bar about shoulder width.

4. For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

5. Now pull yourself up bringing your chest up to the bar.

6. At the top of the movement hold for a moment.

7. Now go all the way down, getting a good stretch at the bottom of this exercise.

8. Perform as many reps as possible for 3-5 sets.

9. If you find it difficult to do these chin ups, then perform assisted chin ups.

10. If you find it too easy for you to do these chin ups, do weighted chin ups holding a dumbbell hanging from your feet.

11. Variation #1: Wide Grip Behind the neck chin ups – Perform regular chip ups but pull yourself behind the neck and touch your rear neck to the bar.

12. Variation #2: Close Grip Chin Ups – This exercise helps in lengthening the lats. Take a close grip and pull up to a point where your chest is very close to your hands.

Back Pulldown on Bowflex or Similar Weight-Lifting Machine


1) Sit on the bench facing away from the machine.

2) Take a wide grip with your palms, about 4 to 6 inches outside shoulder width, with your palms facing away from the machine.

3) Start with your torso vertical and your arms overhead.

4) Pull the bar down behind your head, concentrating on pulling with your back muscles rather than pulling with the biceps.

5) When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.

Front Pulldown (Wide, Regular, and Narrow Grip) on Bowflex or Similar Weight-Lifting Machine


1 – Sit on the bench facing the machine.

2 – Take a wide grip with your palms facing forward.

3 – For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

4 – For a regular grip, grasp the bar about shoulder width.

5 – For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

6 – Start with your torso vertical and your arms overhead.

7 – Pull the bar down to your mid-chest level, concentrating on pulling with your back muscles rather than pulling with the biceps.

8 – When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.

Front Reverse Pulldown (Wide, Regular, and Narrow Grip) on Bowflex or Similar Weight-Lifting Machine


1 – Sit on the bench facing the machine.

2 – Take a wide grip with your palms facing away from the machine.

3 – For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

4 – For a regular grip, grasp the bar about shoulder width.

5 – For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

6 – Start with your torso vertical and your arms overhead.

7 – Pull the bar down to your mid to upper-chest level, concentrating on pulling with your back muscles rather than pulling with the biceps.

8 – When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.

Front Pulldown to Chest (Wide, Regular, and Narrow Grip) on Bowflex or Similar Weight-Lifting Machine


1 – Sit on the bench facing the machine.

2 – Take a wide grip with your palms facing forward.

3 – For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.

4 – For a regular grip, grasp the bar about shoulder width.

5 – For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.

6 – Start with your torso vertical and your arms overhead.

7 – As you begin to pull down, lean back slightly, arching your lower back and puffing your chest out to meet the bar (this isolates the lats better).

8 – Pull the bar down to your mid-chest level, concentrating on pulling with your back muscles rather than pulling with the biceps.

9 – When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.

Long Pulley Row on Bowflex or Similar Weight-Lifting Machine


1 – This exercise is usually performed with a handle that gives you a narrow parallel grip (with palms facing each other).

2 – Grasp the handle, place your feet against the restraining bar near the floor pulley and sit down on the machine’s bench.

3 – Bend your legs about ten degrees throughout the movement in order to remove harmful stress from your lower back.

4 – Fully straighten your arms and lean forward at the waist until your torso is almost touching your thighs, a position that will fully stretch your lats.

5 – Simultaneously sit erect (but avoid sitting back) and pull the handle in towards your body to touch your upper abdomen just beneath your rib cage.

6 – As you pull the handle, be sure to keep your elbows in close to your sides.

7 – At the finish position of the movement, it’s essential that you arch your back in order to completely contract your lats.

8 – Slowly return to the starting position and repeat the movement for the correct number of reps.

Back Bridge on Exercise Ball


1) Crouch down on your feet.

2) Press your shoulder blades against the exercise ball behind you and place your hands across your chest.

3) Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause.

4) Breathe out while extending and breathe in while returning to starting position.