Team Powertec athlete Ian Lauer CSCS shows his solid back exercises to give you the back development you need.
About Ian Lauer
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).
Hi I am Ian Lauer, Certified Strength and Conditioning Specialist here with Team Powertec. Today, talking to you about training your back on the Powertec Power Rack. So first off, I was going to skip past the deadlift but I just can’t do it. We have to do dead lifts. So here we are, we’re gonna use an alternating grip, step back into position, chest up tall, breathe in on the way down and then out as you come up. This is a great exercise that works your legs. It’s really an excellent mass builder on your back. Breathing in on the way down and out as you come up. Okay good, I feel much better now having covered the deadlift.
Now we move in to the rows. So were gonna use again barbell row, overhand grip to start, step back into position, soft knees , bent at the waist, flat back and squeeze those shoulder blades together as you row the weight back towards the stomach. This is the over hand version, and also do underhand. This underhand version is a good way to really get that extra squeeze. I notice that’s its more on the rear debts as well. So here is the position, flat back and pull. And breathing out on the row. Any time the weight is lifting up that’s when you breathing out and then we racked.
So there you have dead lift and 2 versions of barbell row. Next, one of my personal favorites, Pull-ups and chin-ups. So let’s set up for that. Just gonna move this out of the way and were ready. Overhand grip in position for the pull-up. And this is a great exercise for the lats. You can switch grip to neutral grip or underhand supernated for more of the chin-ups . So here we are and pull, getting a nice squeeze in that back. In the underhand it also gets the biceps quite a bit. Okay, so you have those.
Final exercise is gonna be a body weight row. So were gonna put the bar back into position and slide down into body weight row. Right here, pull your chest up to the bar, breathe in on the way down and out as you squeeze up. Now if you get tired and cannot do any more reps just bend your legs and continue.
And there you have it. Solid back exercises, you got the deadlift, overhand and underhand barbell row, pull-ups & chin-ups and neutral grip right here and then body weight row. Whew! Boy its a good one. You do those and develop a back that you’re looking for.
For more information on how Powertec can help you reach your goals, visit powertecfitness.com.