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  • Hi, guys. This is Max Tapper again for Howcast. And I'm going to show you guys how to do an

  • awesome back workout. Now, I specifically chose three different exercises other than

  • pull-ups, which are my favorite, because a lot of you guys have requested that. Now,

  • what I've chosen is a pull-down, lat pull-down. Second one is going to be a bent over dumbbell

  • row. And the third one is going to be a rear delt fly. That would've targeted every single

  • muscle in your back and help you get a nice, beefy back with a lot of definition.

  • All right, so the first exercise I'm going to show you how to do is going to be a lat

  • pull-down. Now, I know I'm facing you on this machine. The proper way would be to be facing

  • this way. But, because it's for display purposes, I want you to see everything. So, this is

  • how it's going to work. We're going to have our arms straight up. Again, we're going to

  • use our hands like hooks. Instead of squeezing with our hands, we're just going to hook them.

  • Now, we're going to think of pulling our elbows down to the sides of our body. And slow on

  • the way up.

  • Now, once that bar comes near my sternum, this exercise is done. Once my elbows get

  • near the side of my body, the exercise is done, okay? There and it's over.

  • Now, all these exercises will be done to about 12 repetitions. So, we're going to pick a

  • weight that's challenging enough, but we can definitely control it to 12 repetitions without

  • squirming and trying to find some other muscles to jump in and help. All right?

  • So, we're going to go through three sets of 12 repetitions at a lat pull-down. Now, we're

  • going to go into our second exercise, which is going to be a dumbbell row, all right?

  • Let me show you how to do that.

  • Now, for our second exercise, we're going to a dumbbell row. And all we need is something

  • like a bench or some kind of seat that we could put our arm on to stabilize and take

  • your pressure off our lower back, okay? So, this is our position. Bending at the knees,

  • hips out, back flat, as parallel to the floor as you can get it. Okay? Now, we're going

  • to reach down, grab this dumbbell and pull. Lower the weight down again and pull. Lower

  • the weight down again and pull. The one thing you want to pay attention to is you're not

  • trying to bring your dumbbell to your bicep. You're trying to keep it as close to your

  • leg as possible. That just ensures that you're using more lats than biceps. And one more.

  • Now that is our dumbbell row. So, you want to make sure that you choose a right weight

  • again that you can control for up to 12 repetitions. If you feel like you're pulling with your

  • legs or pulling with your lower back, it's too heavy, all right? So, second exercise,

  • dumbbell row.

  • Now, I'm going to take you into our third exercise which is going to be a rear delt

  • fly. And we can use this same bench that we're on, but we need to do is get a little bit

  • smaller weights. So this third exercise is going to target the upper-back muscles, okay?

  • The nice postural muscles behind our shoulders. Our rear delts, our rhomboids and our traps.

  • We're going to pick something that's much lighter. These are going to be ten pounds.

  • Our position is going to be leaning forward and lifting out to the side. One, slow on

  • the way down. Lean forward.

  • All right, guys. So, those three exercises put together will make an awesome back workout

  • for you, especially, if you're just starting. Now remember, choose a weight that you can

  • handle up to 12 repetitions. If your body is searching for something else to help other

  • muscles, then obviously, it's too heavy. I prefer you guys to stay safe, all right? Now,

  • remember. Four sets of 12 repetitions for each exercise, okay? So, that's 12, rest for

  • about 45 seconds to 60 seconds. Another 12, rest again. Another 12, rest again. Done with

  • that exercise and we go onto the next one.

  • So, four on lat pulldown, four on a bent-over dumbbell row and then four on our rear delt

  • flys. All right, guys? So get out there, have a good time, enjoy and as always, be safe.

Hi, guys. This is Max Tapper again for Howcast. And I'm going to show you guys how to do an

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