Hanging Leg Raise – Ab Exercise
Main Muscle Worked: Abs,grip,
Other Muscles Worked: Back,Biceps
Equipment: Pull up bar
Mechanics Type: Isolation
* Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight.
* Flex all your muscles especially your Lats, Abs, and muscles surrounding your elbows.
* Slowly raise your feet up to the bar, remember to keep your legs straight.
* Lower your Legs and Repeat.
* The duration should be slow so as to use no momentum, try 5 – 8 seconds up, 5 – 8 down.
Categories: Abdominal Exercises, Back Exercises, Strongman Exercise Database Tags: abs, back, grip
Wrist Roller – Grip/Forearm
Main Muscle Worked: Forearms,grip
Other Muscles Worked: Back,traps, Legs
Equipment: Wrist Roller
Mechanics Type: Compound
Behind the Back Shrugs – Back Exercise
Main Muscle Worked: Traps Upper Back
Other Muscles Worked: traps
Equipment:Barbell
Mechanics Type:Isolation
Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back tight, shrug the weight up towards your ears as high as you possibly can. Squeeze your traps at the top of the movement, pause briefly, and then lower the bar back into the starting position.
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: back, shrug
Trap Bar Shugs – Back Exercise
Main Muscle Worked: Upper Back
Other Muscles Worked: traps
Equipment:Trap BAr
Mechanics Type:Compound
Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back tight, shrug the weight up towards your ears as high as you possibly can. Squeeze your traps at the top of the movement, pause briefly, and then lower the bar back into the starting position.
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: back, shrugs, traps
Dumbbell Shrugs – Trap Exercise
Main Muscle Worked: Upper Back
Other Muscles Worked: traps
Equipment: Dumbbells
Mechanics Type:Isolation
Stand straight up holding a pair of dumbbells by your sides with your palms facing inwards. Keeping dumbbells “hanging”, shrug your shoulders up as high as possible. Pause at the top of the movement, then lower dumbbells back down. Repeat.
Taken From Muscleandstrength.com
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: dumbbell, shrugs, traps
Straight arm Pulldown – Back exercise
Main Muscle Worked:Lats
Other Muscles Worked: traps,biceps
Equipment:Lat Pulldown machine
Mechanics Type:Isolation
Tips: Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body in an arcing motion. Once you contracted the lats fully and the bar has touched or come close to your thighs, slowly allow the bar to come back up to the starting position. Keep your torso erect!
Taken from bodybuilding.com
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: lats, machine, upperback
Lat Pulldown – Back Exercise
Main Muscle Worked: Lats
Other Muscles Worked: Traps, Biceps
Equipment: Lat pulldown Machine
Mechanics Type:Isolation
I have never been a big fan of machine training. I do feel they have their purpose in a training program but for the most part I did not like the feel most of them provided.
This is one of those machines I loved the first time I used it. I liked the feel of this so much I bought one. The biangular movement allows the handles to move in two directions allowing you to target whatever part of the back you want.
As with all lat machines, keep your chest high and back arched. Focus on pulling your elbows down. Do not focus on your hands. By focusing on the elbows and you will feel a huge difference.
Taken from Elitefts.com
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: back, lats, machine
Band Pull Aparts – Upper Back Exercise
Main Muscle Worked: Upper Back
Other Muscles Worked: traps,biceps
Equipment: Jump Stretch Band
Mechanics Type:Isolation
This is an excellent exercise that can be done at home for extra upper back work. Grasp a mini-band or light band and hold it out in front of you with a shoulder width grip. Your arms should be straight or just slightly bent. From this point simply pull the band apart until your arms are at your sides. Hold this position for a second and return to the starting position.
Taken from elitefts.com
Categories: Back Exercises, Bodybuilding Exercises, Strongman Exercise Database Tags: back, bands, pull apart
Db Cleans – Upperback Exercise
Main Muscle Worked: Traps
Other Muscles Worked: Rear Delts
Equipment: Dumbbells
Mechanics Type:Isolation
Categories: Back Exercises, Bodybuilding Exercises, Shoulder Exercises, Strongman Exercise Database Tags: dumbell, powercleans, seated
