Strengthen Your Core and Elevate Your Heart Rate With This Cable Back Workout!

Back Workout

Lat Pulldown

The lat pulldown is a multi-joint exercise that involves main mover the latissimus dorsi, the largest back muscle, which extends down each side of your spine. The biceps, rear delts, rhomboids and traps are also syngistically during the pulldown exercise.

Close Grip Pulldown

Great exercise to target the primarily lats, the traps (middle and lower) and the biceps. Secondary, it uses the teres major, posterior deltoid and the pectoralis major. Many women are afraid to lift heavy for their upper body. However, developing your back create a v-taper making your waist appear smaller. It also increase your strength to later take on pull-ups and lift things easier around the house.

Squat Row

A compound total body exercise that trains the mid and lower back, legs and glutes while elevating the heart rate. Make sure to use your legs as you stand up with the close grip handle in front of your body with arms extended. Execute the exercise by squating down while keeping the arms extended, use you legs to stand up while bring the close grip handle close to your belly button. Squat back down with the arms extended to complete one rep and repeat!

Swimmers

Swimmers are a different variation to the Lying Back Extension (Superman). This exercise strengthens the core and stretches the lower back. Adding movement to it elevates the heart rate. This exercise can be done in repetitions or timed.

To build muscle: increase weight and lower reps to 8-10.

To tone up: lower weight and increase reps to 12-15.