Back Workouts Cleveland OH

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
(216) 706-9400
Legacy Village
Lyndhurst, OH
 
Dick's Sporting Goods
(440) 449-9199
Highland Heights
Highland Heights, OH
 
Dick's Sporting Goods
(440) 835-3723
300 Crocker Park Boulevard
Westlake, OH
 
KIMARLES Inc.
(954) 501-7699
6805 Mayfield Road
Mayfield Heights, OH
Services
Bait & Tackle
Hours
60
Prices and/or Promotions
12.00 per unit (4 bait bags)

Gaylans
(216) 706-9400
24545 Cedar Rd
Cleveland, OH

Data Provided by:
Dick's Sporting Goods
(440) 845-2684
Parmatown Mall
Parma, OH
 
Dick's Sporting Goods
(440) 686-2400
Great Northern Mall
North Olmsted, OH
 
Dick's Sporting Goods
(440) 268-9153
500 Southpark Center
Strongsville, OH
 
Cleveland Sport Goods Co Inc
(440) 684-9910
1463 Som Center Rd
Cleveland, OH
 
Cardboard Heroes
(216) 691-2475
24355 Cedar Rd
Cleveland, OH
 
Data Provided by:

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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