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Back workout with bar, pushup for shoulders - How to DIY

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There are three primary muscles groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back.
There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles. The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side.
The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. Pull the barbell off the floor by straightening your legs and torso until your body is completely erect.
This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench.
Tip - for variety you can do this exercise with a reverse grip to hit the back muscles from a different angle.
Tip - you can use different handles and grips to work the back muscles from different angles.
Keep a slight bend in the knees and slowly lower your upper body until it is a little lower then a 45-degree angle with the floor. Using your upper back strength, slowly raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Armed with all of these amazing strategies to give you an unfair advantage in the gym, I'm going to prove to you beyond a shadow of a doubt that the Optimum Anabolics Program is your ticket to massive growth!

The typical T Bar rower is this:It's a bar where you can load the plates and it has two foot stands.
Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high.
More likely they are equipped with a T Bar machine that looks like this:It's a little bit different but it works the same back muscles. I'd say it's probably safer because you don't have to bend over (with related back posture issues).

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