Page 81 - Demo

Standing with a dumbbell in each hand in the neutral position, curl the dumbbell to your shoulder while turning your palm to face your body. Hold for a count, and then return to the starting position. %u2013 I tend to do several variations of rows to add detail and thickness to my back. Stand over a bar that is attached to a landmine. Bend at the waist and use a v-handle to pull the bar towards your midsection. Maintain a straight back with your chest up throughout the movement. This can also be done unilaterally by simply grasping the bar with one hand. %u2013 This movement is primarily for rear delts, but it helps improve the overall appearance of the back. With a pulley station set at chest level, attach a rope and with an overhand grip, grasp with both hands. While maintaining a slight arch in your back, pull the rope towards your face, hold for a second and return to the starting position. %u2013 Either using a high pulley or a lat pull down, stand with hands shoulder-width apart grasping a long bar facing down. Starting with arms parallel to the floor, pull the bar towards your thighs while keeping your arms straight. Squeeze your lats when you get to your thighs, and then return to starting position.