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hi guys I'm miles lease and today I'm
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gonna run you through a great mass
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building workout for your back this is a
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bent-over barbell row it primary targets
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including your lats your rhomboids your
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belts and also your treatment when
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performace exercise you can take over an
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overhand or and underhand grip always
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make sure you keep a slow controlled
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movement slowly raising the bar from the
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start position towards your navel
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pausing for a second and then returning
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the weights start this exercise the
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although regard primarily as a lower
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back exercise targets almost all of the
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muscles in your body when flowing this
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exercise stand behind the bar
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keep your feet at shoulders width apart
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pointing forwards or slightly outwards
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squat down grasp the bar and slightly
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wide in your shoulder width and then
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slowly raise the bar towards your waist
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when standing upright completely lift by
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raising your shoulders and then return
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the bar to the ground using a control
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technique this is a lat pulldown
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it will primarily target your lats it
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will also target your bicep when
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performace exercise it's important to
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keep a slow controlled movement it's
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also important to make sure not to swing
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and keep it off away at all times
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this is a wide grip pull up the promo
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muscle involved misses your lats
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it will also target your biceps when
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performing this exercise it's important
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to keep a slow controlled movement and
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make sure you use the full range of
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movement to increase the difficulty of
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this exercise you can add additional
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weight viral weight belt also to make
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the exercise easier you can use a
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resistance band hi guys thanks for
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watching hope you enjoyed it and make
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