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| Back Exercises |  Lat Pull-Down Exercise
This exercise targets such muscles as lattisimus dorsi, rhomboids, biceps, posterior deltoids and fore-arms.
Take the bar with your hands. Hold it just over shoulder-width apart. Your palms should face forwards. Sit on the seat, adjusting it so that your knees fit comfortably under the roller pads. Your arms should be fully extended. Move the bar down towards your chest until it touches the upper part of your chest. Form some kind of arch with your back slightly. Hold there for about 2 seconds. Then slowly return to your starting position.
Chins (Pull-ups)
This exercise targets such muscles as lattisimus dorsi, rhomboids, infraspinatus, teres major and minor, biceps, posterior deltoids, and fore-arms. This exercise is difficult, that’s why it is best to perform it with assistance.
Hang from a chinning bar, keeping your hands just over shoulder-width apart. Your palms should face forwards. Your arms should be fully extended and your ankles crossed. Move yourself up slowly until the top of your chest almost touches the bar. Lead with your upper chest. Hold there for about 2 seconds. Then slowly return to the starting position.
 One-arm Row
This exercise targets such muscle as lattisimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor, biceps, and posterior deltoids.
Take a dumbbell into your right hand, palm facing your body. Bed forwards from the hips, putting your left hand knee on a bench to stabilize yourself. You should keep your back flat and almost horizontal and your right arm fully extended. Move the dumbbell up towards your waist within drawing your elbow back as far as it can go. Hold the dumbbell close to your body, almost touching your rib cage lightly. Hold there for a moment. Then slowly move the dumbbell up until your arm is fully extended. After completing the needed number of repetitions, do the same with your left arm.
Seated Cable Row
This exercise targets such muscles as lattisimus dorsi, rhomboids, teres major and minor, elector spinae, biceps, fore-arms, and pectoralis major.
Sit facing the cable row mach machine. Put your feet against the foot rests. Take the bar with your hands and bend your knees lightly. Lean forwards and grasp the pulley handles, at the same time maintain a normal, slightly curved spinal position. Lean a little back until your torso is nearly upright and your arms are fully extended. Have taken such position pull the bar towards you until it touches your lower rib or upper abdomen region. You should pull your shoulders and elbows directly backwards as far as they go. Hold there for about 2 seconds. Then slowly return to the starting position. Don’t forget to maintain an upright position.
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