The back is sometimes an overlooked area in strength-training. However, a strong back is key in developing an overall muscular physique. Furthermore, strong back muscles can help you perform other mass-building exercises such as the bench press and squat. The cable pulldown exercise, also known as lat pulldowns, is a fundamental back exercise that targets several muscles groups. Incorporate lat pulldowns, along with other back exercises, for an effective upper-body workout.
Lat Pulldown
The lat pulldown exercise can be performed in several ways. You can attach a bar to the cable pulley system and use different width grips. Each grip concentrates the work of the pull movement slightly differently on your muscles. A seated row bar attachment and rope can also be clipped to the cable. Position your legs securely underneath the thigh padding and grasp the lat pulldown attachment. Lean back slightly and maintain an inward curvature in your back. Pull the attachment straight down to the top of your chest and exhale. Hold for one count, squeezing your middle back together, then slowly raise the attachment back to its starting position as you inhale. Repeat eight to 10 times and do two to three sets total.
Bent-over One-arm Dumbbell Row
Bent-over one-arm dumbbell rows complement lat pulldowns by working the same muscles from a different angle. Place your right knee and right hand on an exercise bench, while planting the left foot on the ground and holding a dumbbell in your left hand. Allow the dumbbell to hang in line with your shoulder. Keep your back straight by maintaining a slight bend in your left leg. Pull the dumbbell up and backward until it is next to your waist. Hold for one count, then slowly lower it back down. Exhale on the way up and inhale on the way down. Do 10 to 12 repetitions, than switch sides and repeat. When you switch sides, your left knee and hand must be on the bench. Perform two to three sets total.
Barbell Deadlift
The deadlift focuses on working your lower back but engages a number of other muscles, including your hamstrings, quadriceps, gluteus muscles, middle back and calf muscles. Stand with feet shoulder-width apart behind a weighted barbell. Bend your knees and lower yourself while keeping your back straight. Grasp the bar with a medium-width overhand grip. Lift the bar by pressing down with your legs. Keep your arms extended and pull the bar up until your body is perfectly vertical. Stick out your chest and contract your back muscles. Hold for one count, then slowly lower the barbell back down. Do six to eight repetitions and two to three sets. Is is important that you maintain a straight back throughout this exercise for safety.
Seated Cable Row
The seated cable row works your middle back, biceps, shoulders and lats. You can use a narrow-grip row attachment or a wide grip attachment. Position yourself on the row machine with your feet extended. Keep a slight bend at the knees and maintain a straight back. Pull the attachment toward your abdomen and hold for one count at the top of the movement as you exhale fully. Slowly return the attachment to its starting position and inhale. Do not lean forward in an effort to use the rest of your upper body to pull the weight. Focus on moving only your arms. Complete 10 to 12 repetitions and do two to three sets total.
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