Latissimus Dorsi/Back Exercises - Lower Back Extensions

• Place yourself face down on a bench with your feet hooked under the rear pads.


• Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor.


• Slowly raise your upper body until it is parallel with the floor.


• To make this exercise harder, hold a weighted plate in your hands.


• Repeat the exercise for 12 repetitions and do 4 sets.

Latissimus Dorsi/Back Exercises - Cable Seated Row

• With knees slightly bent, sit on platform and grasp cable attachment.


• Pull cable attachment to waist while straightening lower back.


• Pull shoulders back and push chest forward during contraction.


• Return until arms are extended and shoulders are stretched forward, and lower back is flexed foward.


• Repeat this exercise for 12 repetitions and 4 sets.

Latissimus Dorsi/ Back Exercises - Cable Underhand Pulldown

• Sit with thighs under supports. Grasp cable bar with a underhand grip.


• Pull down cable bar to upper chest until elbows are to the sides and now return until arms and shoulders are fully extended.


• Repeat this exercise for 4 sets with 12 repetitions in each set.

Latissimus Dorsi/ Back Exercises - Cable Front Pulldown

• Sit with thighs under supports. Grasp cable bar with a wide grip


• Pull cable bar down to upper chest and return until shoulders and arms are fully stretched.


• Do 4 sets of this exercise with 12 repetitions in each set.

Latissimus Exercises - Cable Rear Pulldown

• Grasp cable bar with a wide grip. Sit with thighs under supports.


• Pull down cable bar behind neck.


• Return until arms and shoulders are fully extended.


• Do 4 sets with 12 repetitions each set.