Author Archives: Iron Hercules

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Back Exercises

Hyperextensions

Lie down on the machine facing forward by placing your quads on the pads and then placing your feet on the designated platform. Hold your arms either across your chest or hold your hands behind your head. Bend at the waist and lower your torso down… Read more

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Back Exercises

Dumbbell Row

Place your left knee on the flat bench and then place your left hand flat on the bench also. Reach down and pick up the dumbbell, which should be placed next to the flat bench. Bring the dumbbell up until your back is flat, this is where you will start… Read more

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Back Exercises

Dumbbell Pullover

Lie on a flat bench and grasp one dumbbell with both hands; you want to place your hands under the inner plate of the dumbbell. Next, extend the dumbbell over your chest but do not fully extend your arms. Keep the bend in your arms and then slowly … Read more

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Back Exercises

Chin Ups

Begin by grasping a chin up bar with your palms facing you and a shoulder width grip. Next, allow your body to hang from the bar. Pull your straight up until your chin is over the bar. Next, lower your body back to the starting position and repeat.… Read more

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Back Exercises

Behind The Neck 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

Barbell Pullover

Begin by lying on a flat bench with a barbell in your hands; your palms should face your feet. Now, extend the bar straight over your chest but do not fully extend your arms. Keep the bend in your arms and then slowly lower the bar down behind your … Read more

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Back Exercises

Good Mornings

Bend your knees and use a comfortable stance, as wide, or slightly wider than your squat stance. Keeping your back tight, bend at the waist. Lower the weight while allowing your hips to move back.

Good Mornings Exercise Information
Muscle Group:
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