Author Archives: Iron Hercules

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Back Exercises

Pull Ups

Begin by grasping a pull up bar with a shoulder width grip and your palms facing away from your body. Allow your body to hang naturally and then pull your body up until your chin is over the bar. Squeeze your back muscles and pull your elbows down … Read more

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Back Exercises

Machine Rows

There are differences between each row machine, but the basic instructions will be the same. Begin by adjusting the chest pad so you can reach the handles with your arms nearly fully extended. Then, sit in the machine and press your chest against… Read more

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Back Exercises

Low Pulley Rows

Attach a v-handle to the low pulley machine and then sit down on the machine. Next, reach forward and grab the handle. Now, lean back until your is straight up and your back has a slight arch in it, push your chest out to create the arch; the weight… Read more

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Back Exercises

Lat Pulldown

Begin by attaching a wide grip bar to the lat pulldown machine and then adjust the knee pads so your legs will fit underneath of them comfortably. Sit down facing the machine and make sure that your feet are planted flat on the floor with your knees… Read more

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Back Exercises

Incline Bench Two Arm Dumbbell Rows

Begin by adjusting an incline bench to approximately a 30 degree angle. Next, lie down on the bench face down and plant your feet firmly on each side of the bench for stability. Now, reach down and grab the dumbbells with a double overhand grip,… Read more

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Back Exercises

Incline Bench Shoulder Shrugs

Begin by lying face down on an incline bench that is set at about a 30 degree angle. Next, reach down and grab a barbell with a double overhand grip; palms facing your body. Now, allow your arms to hang naturally with the barbell in hand. Next, shrug… Read more

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Back Exercises

Incline Bench Barbell Row

Begin by adjusting an incline bench to approximately a 30 degree angle. Next, lie down on the bench face down. Reach down and pick up the barbell with a double over hand grip and then let your arms hang naturally. Make sure your chest is on the bench… Read more

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