Back Workouts Bellevue WA

Body and fitness workouts can improve your strength and agility on the tennis court. Build Power, Strength and Lean Muscles with Bully X3.

Dick's Sporting Goods
(425) 255-3070
The Landing
Renton, WA
 
Zach's Tennis
(425) 453-9224
12001 NE 12th St Ste 82
Bellevue, WA
 
Fitness Outlet The
(425) 957-4707
13407 NE 20th St
Bellevue, WA
 
Puetz Golf Superstore
(425) 747-0664
1645 140th Ave NE
Bellevue, WA
 
Champs #14321
(425) 454-7222
2086 Bellevue Sq
Bellevue, WA
 
School Colors
(425) 456-0492
1515 130th Ave NE
Bellevue, WA
 
Sunset North Fitness Center
(425) 564-0400
3060 139th Ave SE
Bellevue, WA
 
Fitness Shop
(425) 643-1033
13900 NE 20th St
Bellevue, WA
 
Marmot Mountain Works
(425) 453-1515
827 Bellevue Way NE
Bellevue, WA
 
Allcare Medical
(425) 455-8330
1034 116th Ave NE
Bellevue, WA
 

Back Workouts

Provided By: 

Back Workout

Front Lat Pull Downs

(works the shoulders, biceps forearms and back)
  • Sit facing the cable stack with your knees under the bench supports.
  • Grasp the bar attachment with a wider than shoulder-width overhand grip.
  • Pull the cable down towards your upper chest/collar bone, arc your back and tilt your upper body back slightly as you bring the bar towards you.
  • Return the bar by extending the arms and shoulders back out.
  • Repeat.

Variations of this exercise: seated lat raises, one-arm lat raise, standing lat raises.

Chin-ups

(works the shoulders, biceps, back and chest)
  • Step or jump up, grasping the chin bar with a wide grip, overhand grip (Figure 01).
  • Pull body up with the shoulders, bending the elbows, until the chin is above the bar (Figure 02).
  • Lower body back down until arms and shoulders are fully extended (Figure 01).
  • Repeat.

Variations of this exercise close-grip chin-up, underhand chin-up, pull-up.

After 4-6 weeks, change at least one of the following components:

  • Type or Weight of Resistance
  • Exercise
  • Positioning

Seated Cable Rows

(works the entire back, biceps, chest and rear shoulders)
  • Sit on the row platform with your knees bent.
  • Lean forward at the waist and grasp the bar attachment with an overhand grip.
  • The knees should be slightly bent.
  • Pull cable attachment in towards your waist while leaning back and straightening the lower back.
  • Return the cable by leaning back forward at the waist and extending the lower back, arms and shoulders.
  • Repeat.

Variations of this exercise: bent-over barbell row, seated high cable row, bent-over dumbbell row, lying dumbbell row.

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