Romansport Weightlifting & Bodybuilding

Weightlifting and Bodybuilding

Back Exercises

Welcome to the back section of the Roman Weightlifting and Bodybuilding Page. This page is an index to almost every conceivable exercise for building strength, size and tone in your back.

Pull-up

Major Muscle(s) Worked

Back (Lats, Latissimus Dorsi)

Minor Muscle(s) Worked

Biceps (Biceps flexor cubitii)

Exercise Performance

Stand facing the chin-up bar, which should be anchored to the wall just a little higher than you can comfortably reach. Jump up and grasp the bar with an overhand grip, palms facing away from you, thumbs wrapped around the bar. Your hands should be spaced about six inches wider than your shoulders. This is your starting and ending position. Pull up on the bar until it touchs your chest.

Variations

Wide grip	More lats less biceps
Narrow grip	More biceps less back, see Close-grip chins
Underhand - palms facing you	More biceps less back
Chins behind the neck	More of the outside, lower part of the lats less of the middle, higher part
Machine	See pulldowns

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