Targeted Muscle Groups:Lats, Back

How to do lat pull downs step by step:

1. Sit at a lat pull down machine, or use bands in a door, grip the handles using an overhand grip and pull towards your chest as far as you can
2. Keep your elbows wide, contracting your lats and squeezing your shoulder blades together
3. Slowly return to the starting position
4. Repeat

Variation: Pull Ups, Chin Ups

Targeted Muscle Groups:Back

How to do overhand bent rows step by step:

1. Stand with your feet hip width apart holding your weights at your side, your palms facing your back
2. Bend over from the hips with a slight bend in the knees while keeping your head up allow the weight to hang from your arms
3. Pull the weight towards your hips while holding it in an overhand position
4. Lower your arms back to the hanging position
5. Repeat

Variation: Bent Over Rows, Underhand Bent Over Rows

Targeted Muscle Groups:Back

How to do underhand bent rows step by step:

1. Stand with your feet hip width apart holding your weights at your side, your palms facing your front
2. Bend over from the hips with a slight bend in the knees while keeping your head up allow the weight to hang from your arms
3. Pull the weight towards your hips while holding it in an underhand position
4. Lower your arms back to the hanging position
5. Repeat

Variation: Bent Over Rows, Overhand Bent Over Rows

Targeted Muscle Groups:Back

How to do bent over rows step by step:

1. Stand with your feet hip width apart holding your weights at your side, your palms facing you
2. Bend over from the hips with a slight bend in the knees while keeping your head up allow the weight to hang from your arms
3. Pull the weight towards your hips while holding it in a neutral position
4. Lower your arms back to the hanging position
5. Repeat

Variation: Underhand Bent Over Rows, Overhand Bent Over Rows

Targeted Muscle Groups:Upper Back

How to do renegade rows step by step:

1. Get into the top of your push up position while holding on to dumbbells
2. Lift your right arm, bringing the weight off the ground and up to your chest
3. Lower the weight and return the starting position
4. Alternate and repeat

Targeted Muscle Groups: Back

How to do sliding seals step by step:

1. Lie on the ground face down with your hands down at your sides
2. Squeeze the lower back raising your hands and feet off the ground while squeezing your shoulder blades back and down your spine
3. Lower your arms and legs back down
4. Repeat

Variations: Supermans

Targeted Muscle Groups: Lower Back

How to do supermans step by step:

1. Lie on the ground face down with your hands extended in front of you
2. Squeeze the lower back raising your hands and feet off the floor
3. Lower your arms and legs back down to the floor
4. Repeat

Variations: Sliding Seal