13 Killer Back Exercises To Chisel Out A Defined, V-Shaped, Undulating Back

Back Exercise 10: Inverted Bodyweight Rows

Primary Muscles: Back (All)

1. Place an unloaded barbell on a rack.

2. Lie underneath the bar and hold it slightly wider than shoulder width.

3. Raise your hips off the floor, straighten your body, and form a 45º angle with the floor — that’s your starting position.

4. Contract your back and pull your chest up to the bar. Hold for 1s and release down slowly to starting position.

Video Demo:

Back Exercise 11: Dumbbell Pullovers

Target Muscles: Lats

1. Lie flat on a bench with a dumbbell raised straight up over your chest (1) — hold it so that your palms are pressing up on the top disc.

2. Keep your core tight and lower the dumbbell behind your head, slightly below the height of the bench (2).

3. With your arms straight, contract your lats and pull the the weight up back to start (1). Repeat. You can also do pullovers on a stability ball, or perpendicular do a bench with your hips raised (it’s more difficult and engages the core more).

Video Demo:

Back Exercise 12: Lying Supermans

Target Muscles: Lower Back

1. Lie flat on the ground with your arms extended in front of your face (1).

2. Raise your legs, chest, and arms off the ground and squeeze your lower back (2).

3. Hold the squeeze for 1s and lower back down to start (1).

Video Demo:

Back Exercise 13: Weighted Back Extensions

Target Muscles: Lower Back

1. Prop yourself up on a back extension machine with your arms crossed (1). You can also do this on a stability ball.

2. Without arching your back, slowly bend your torso forward until it forms a 45º angle with your legs (2).

3. Squeeze your lower back and raise your body back up to starting position (1). Repeat.

Video Demo:

• About
• Latest Posts

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

• Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015
• The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic] - July 31, 2015
• The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix - July 31, 2015

Page: 1 | 2 | 3 | 4

Pages: 1 2 3 4