How To Do Back Isolation Exercises Video

Isolate muscles in the back with some simple exercise methods. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Isolate back muscles
Feet wider than shoulder-width
Bring weight down to hips
Don't lock elbows

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I'm going to show you how to do back isolation exercises. The exercises that I'm going to be demonstrating right now next are going to be using your back muscles. The isolation exercise means that you're isolating that muscle and you're only using just one muscle. The first exercise that I'm going to do is a stiff-arm pulldown. Approach the weights after you get the weights set up, feet just about a little bit wider than your shoulder width, keep your back nice and straight, chest out. You're going to bring this weight right down to your hips and return back up slightly bending the elbows making sure your elbows are not locked, exhale, inhale, exhale, inhale. After you complete the exercise, return the weights to the starting position. That's how to do a stiff-arm pulldown. The next exercise that I'm going to show you is an isolation exercise as well. It's going to be a bend-over one arm row using the cable. Adjust the weights based on your fitness needs, feet just outside shoulder width, bend your knees, keep your back nice and straight, shoulders back, head forward. You're going to pull that D-handle straight into your hip, exhale, inhale. After you complete your set, return to the starting position. Just remember to maintain good form, keep everything nice and in control. That's how to do isolation exercises using the cables.

How to Do Back Isolation Exercises Video

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