Work Your Back Muscles with Nar

When you dissecting a human body, the second thing you probably want to check out is the vertebral column. This video tutorial will give you just that, an anatomical look at the back muscles and the spinal cord. You'll take a look at the intrinsic muscles of the back, the spi ...more

Learn how to do narrow grip seated rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Seated rows develop the entire complex of muscles in the upper back. Success depends on isolating those muscles to perform the row—your lower back would like to arch, and your ...more

In this video tutorial, viewers learn how to tone and build the back muscles. Expanding the size of the back will help increase the size of the chest. The exercise shown in this video is the lat pull-down. The first part of the movement is to drop the shoulder down and the sec ...more

Learn how to do tube pull downs. Presented by Real Jock Gay Fitness Health & Life. Benefits Get a quality warm up and workout for your lats, traps, and rhomboids with the resistance of tube pull-downs. Muscles Worked Back (lats, traps, rhomboids) Starting Position Take one ...more

In this video, Ozzie Jacobs shows how to activate your upper back muscles in order to tone them effectively when at the gym. As Ozzie explains, this is often more difficult to achieve due to the tendency of your shoulders to slump forward due to the effect of gravity. In order ...more

These close grip pull downs can be done as part of a strength training circuit to help you tone your entire back and especially your lateral muscles. The close grip pull down also employs your midsection (this is where most of your power will come from), so you'll also get a n ...more

Draw someone from behind who has muscular arms! Arms look different from the back than they do the front, and this video tutorial goes over in detail how you can accurately draw arm muscles from the back point of view.

Learn how to do dumbbell straight-leg deadlift and dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles. Muscles W ...more

Learn how to do a cable seated row drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits Cable seated rows are a great, safe way to build your lats and traps. For this exercise, you'll max out four times using progressively lighter weights, increasing the burn ...more

Learn how to do Gravitron speed pull ups with a neutral grip. Presented by Real Jock Gay Fitness Health & Life. Benefits The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you to max ...more

Back pain is a common discomfort that women experience during and after pregnancy. Though a short, effective standing and seated series, this yoga how to video concentrates on alleviating some of these common aches and pains. Side bending poses help release lower back pain by ...more

Learn how to do a floor bridge hold. Presented by Real Jock Gay Fitness Health & Life. Benefits The floor bridge hold is an excellent core-strengthening exercise. Starting position In a prone position (face down), position yourself on the tips of your toes and elbows so that ...more

Learn how to do a single cable scissor squat and row. Presented by Real Jock Gay Fitness Health & Life. Benefits The single cable scissor squat and row works the legs and back in unison, training strength, coordination, and balance. Muscles Worked Back Legs Starting Positio ...more

Learn how to do single cable squats and rows. Presented by Real Jock Gay Fitness Health & Life. Benefits The single cable squat and row works the legs and back in unison, training strength, coordination and balance. Muscles Worked Back Legs Starting Position Set up a cable ...more

Learn how to do seated alternate cable rows on a stability ball. Presented by Real Jock Gay Fitness Health & Life. Benefits Get a great back workout by balancing on a stability ball as you perform rows with a cable machine. The stability ball makes you concentrate on maintain ...more

Learn how to do lower back extensions. Presented by Real Jock Gay Fitness Health & Life. Benefits This exercise isolates and strengthens the often-neglected lower back muscles. Muscles Worked Lower back Starting Position Lie face downward on the back extension machine. Your ...more

Learn how to do Smith machine inverted palms down pull-ups with release/re-catch at top. Presented by Real Jock Gay Fitness Health & Life. Benefits This inverted variation uses speed and power on the inverted pull-up to work the back muscles and the core. You'll pull up with ...more

Learn how to do neutral grip pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits People who are concerned that they lack the upper body strength often avoid this exercise at the gym, but there’s no need. You can start out by using the Gravitron machine, which ...more

Learn how to do Smith machine inverted pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Talk about versatile! We love the Smith machine for the many exercises you can do on it. One such exercise is the Smith machine inverted pull-up. This simple variation ...more

Learn how to do double dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Though the movement of dumbbell rows comes through your arms, the muscle development will be in your back. Bring your shoulder blades together and keep your shoulders away from yo ...more

Learn how to do Smith wide inverted pull ups with a hold at the top. Presented by Real Jock Gay Fitness Health & Life. Benefits This inverted variation on the pull-up works the back muscles—the lats and traps specifically. The addition of the hold at the top makes your lats a ...more

Learn how to do mock military pull ups on a squat rack with your feel on the floor. Presented by Real Jock Gay Fitness Health & Life. Benefits These military pull-ups push your back muscles to their limit; modifications mean you can work up to the hardest level in stages. Mu ...more

Learn how to do chin ups on a Smith machine. Presented by Real Jock Gay Fitness Health & Life. Benefits We'd all like to be able to bust out a set of chin-ups, but the reality is that many of us have to work up to it. This exercise introduces the chin-up and makes it manageab ...more

Katherine and Kimberly Corp show you how to do the half swan pilates exercise. This exercise is used for relieving neck and shoulder tension and strengthening the upper back muscles.

Learn how to do double handle low-cable speed squats and rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Your back and legs are interdependent muscle structures, so why now work them simultaneously? Use a cable machine to add resistance to a squat; follow wit ...more

Learn how to do hold a squat while doing a power single cable wide pull down. Presented by Real Jock Gay Fitness Health & Life. Benefits For this exercise you'll stay in a deep squat as you do wide pull-downs with controlled speed and powerful force. Doing pull-downs while in ...more

Learn how to do single palm-up inverted pull ups on a Smith machine. Presented by Real Jock Gay Fitness Health & Life. Benefits You get to keep your feet on the floor for this modification of the classic pull-up, but it's plenty hard even so. Positioning the pull-up bar low, ...more

Maybe this is just us drooling over really hot guys, but have you ever noticed how cut professional rowers are? We're talking God's-gift-to-women, Grecian god cut with chiseled pectorals, abs, and a pair of lean and mean arms. But we digress. The reason rowers have such a per ...more

This yoga how-to video tutorial demonstrates prenatal yoga poses to help open the hips. Prenatal yoga hip opening poses help to facilitate the opening of the pelvis to prepare for the baby to descend through the birth canal. They increase flexibility in the muscles that attach ...more

This improvisation on the classic row is a great way to improve your upper back muscles. Men's Health suggests holding the bar higher for optimal toning. Attach a lat pull down bar to the cable of a cable row station. Sit on the floor and bend forward at the waist to grab the ...more

The Superman or Alternating Superman exercise on the ball is all about precision. This exercise integrates countless muscles in your back and core. Especially thesmall stabilizer muscles in your spine that attach one vertebra to another thereby stabilizing and supporting your ...more

Learn how to do twisting dumbbell incline chest presses. Presented by Real Jock Gay Fitness Health & Life. Benefits Twisting dumbbell incline chest presses work the muscles of your chest and upper back. Muscles Worked Chest, Back (upper) Starting Position Choose two dumbbel ...more

Learn how to do hanging leg raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Hanging leg raises isolate and work your lower abs mercilessly. Focus on form to keep the work down low where it belongs. Muscles Worked Abdominals (lower) Starting Position Posit ...more

This incremental workout from Men's Health is a great way to tone your back. Pay special attention to the technique! Sit at a lat pull-down station and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Keeping your head and back straight ...more

Ardha-Ushtrasana, or Half Camel Pose, is a Yoga pose designed to help strengthen your neck, back, pelvis and abdominal muscles while also helping you to relax. It's great for relieving back ache, rounded back, and drooping shoulders. In this video you will get a quick tutorial ...more

Pull-ups are everyone's worst nightmare. Believe it or not, most people can not do a pull-up, but they should, because they work out tons of muscles. The "pull-up" and the "chin-up" both work the back, biceps, and forearms muscles. Learn this exercise the right way with Men's ...more

A stretching exercise for the back and buttock muscles from Talk to a Doctor UK. This exercise should be avoided by anyone with knee problems.

Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life. Benefits Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your sho ...more

This exercise is called the "single-leg, single-arm, Romanian deadlift" and provides a great leg workout. Men's Health gives the details on this exercise, which as well as blitzing your hamstrings, glutes, and lower back, this move will strengthen your core muscles and stabili ...more

Learn how to do wide reverse grip pull downs. Presented by Real Jock Gay Fitness Health & Life. Benefits For this variation of the classic lat pull-down, you’ll use a reverse grip and hold at the moment of full flexion—with nothing to support you but your core. Remember, back ...more

If you're planning to become a veteran yogini, you'd better start practicing and loving the up dog pose now, because you'll be spending the greater part of your yoga flow doing up dogs and down dogs. The up dog targets the muscles of your upper and lower back as well as your ...more

Maintain your shoulder joint rotation. Men's Health recommends this workout for maximum upper body flexibility. Lie face down on a bench that's set at a 45º incline and hold a light dumb-bell in each hand with an overhand grip. Your arms should hang face down with your palms ...more

Target your posterior chain muscles. In this video from Men's Health, see a leg workout called the "single-leg squat touch down". This squat targets the muscles of the posterior chain, the glutes, hamstrings, and lower back. Balance on your left leg with your knees slightly b ...more

It's no surprise that there's a link between not stretching your muscles and crippling back pain. Admittedly you work at an office all day, bum blued to your chair, but that's no excuse to continue your non-movement when you get home. In fact, if you have an office job it is a ...more

Learn how to do tube rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Resistance tubes are a great alternative to the cable machine, because with tubes the resistance becomes greatest when the muscle is at its most flexed. For tube rows, keep your motion conti ...more

You can't see all of your leg muscles, but that doesn't mean you can neglect them. Men's Health provides this workout video about the "clean pull" exercise. This move will work all of those muscles you can't see! Great legs workout. Load a bar-bell and roll it to your shins. ...more

Learn how to do one arm neutral grip pull ups on a Gravitron machine. Presented by Real Jock Gay Fitness Health & Life. Benefits One-armed pull-ups are hard to do without jerking or dropping—in a word, safely. Here, you'll use a Gravitron machine to assist your lift, and to h ...more

Learn how to do wide grip pull ups on Gravitron with slow negatives. Presented by Real Jock Gay Fitness Health & Life. Benefits The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you ...more

Learn how to do wide grip pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits The Gravitron machine is excellent for pull-ups because it provides you with the support to do pull-ups while maintaining proper form, allowing you to max out your muscles. The wide ...more

Learn how to do alternate hand kiss wide grip pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Show yourself a little love with this pull-up that ends with a "kiss" to the back of your hand. This kiss is the reward for the extra hard work your lats will ne ...more

Learn how to single leg single cable swim strokes. Presented by Real Jock Gay Fitness Health & Life. Benefits You may have done swim strokes before with the cable machine, but this version asks that you do them on one leg. The added balance challenge pushes this back exercise ...more

Learn how to do speed single cable reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits For this exercise, you'll focus on speed as you work cable reverse flys with a single arm in quick succession. Try not to let go at any point in the set—keep the weight ...more

Learn how to do wide push ups. Presented by Real Jock Gay Fitness Health & Life. Benefits The push-up is endlessly versatile, and can be modified to meet almost any of your upper body needs. Here, a slight modification in position will redirect the push-up from focusing on th ...more

Sophie Rycott demonstrates how women with large breasts may exercise. She describes how to strengthen the key muscles to conquer upper back and shoulder tension and pain and be free from discomfort. Four exercises you can do are: the dart, pull down, push ups, and hug a tree. ...more

Learn how to do tube reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits For a variation on the classic reverse fly, use tubes attached to a fixed point. Tubes provide constantly increasing resistance as you your flexion increases. More intensity means mo ...more

Learn how to do hang knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits If you think hang knee tucks sounds like an easy exercise, you would be wrong. You'll need all the strength in your upper body to bring your knees up over your head in a tuck, and even ...more

Learn how to do alternate front lunge holds with quick alternate dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Hold a lunge while you do quick, strong rows through your upper back. The lunge is anything but static; you'll have to really hold throug ...more

Lady Gaga is definitely in shape. No one can deny that. But how does she do it? How does pop music's most popular artist stay in perfect shape? How does she get those great looking abs?!? As busy as Lady Gaga may be, she always finds the time for a short exercise routine. Her ...more