Back Workouts Covington KY

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
(513) 347-7570
Glen Crossing
Cincinnati, OH
 
Nelson's Tents
(859) 635-2988
5720 Alexandria Pike
Cold Springs, KY

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Sportsco Imprinting Ltd.
(513) 641-5111
1200A Glendale-Milford Road
Cincinnati, OH

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Dick's Sporting Goods
(513) 793-1033
Sycamore Plaza
Cincinnati, OH
 
Dick's Sporting Goods
(513) 752-5525
Eastgate Pavilion
Cincinnati, OH
 
Fabric Forms Inc.
(513) 281-6300
1320 Bates Avenue
Cincinnati, OH

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Kattus Pro-Team Sports Inc.
(513) 821-7575
1200 Glendale-Milford Road
Cincinnati, OH

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Dick's Sporting Goods
(859) 283-2702
Turfway Crossings
Florence, KY
 
Dick's Sporting Goods
(513) 741-0800
10220 Colerain Avenue
Cincinnati, OH
 
Soccer CSI
(513) 671-7468
11711 Princeton Pike
Cincinnati, OH

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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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