Back Workouts Caldwell ID

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

Als Pawn Sports
(208) 454-8038
5800 Cleveland Blvd
Caldwell, ID
 
Sling Pitcher Incorporated
(208) 795-5064
223 Roedel Ave
Caldwell, ID
 
Growling Bear Outfitters
(208) 392-9597
206 Main St
Caldwell, ID
 
Sling Pitcher Inc
(208) 795-5064
223 Roedel Ave
Caldwell, ID
 
Penny Wise Drug Store
(208) 459-3691
802 Cleveland Blvd
Caldwell, ID
 
Idaho Paintball Supplies
(208) 455-3462
216 Blaine St
Caldwell, ID
 
Fireball Park
(208) 453-8219
5699 Oasis Rd
Caldwell, ID
 
Anglers Habitat
(208) 454-8188
916 Blaine St
Caldwell, ID
 
Penny Wise Drug Store
(208) 459-3691
802 Cleveland Blvd
Caldwell, ID
 
Rhino Outlet Armory
(208) 454-5545
607 Garber St
Caldwell, ID
 

Back Workouts

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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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NNU Baseball 2011 Players Camp
Dates: 2/25/2026 – 2/25/2026
Location:
Northwest Nazarene University, Johnson Sports Center Nampa
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