Back Workout
Lat Pull Down
3 Sets 20 Repetitions
1. Adjust the knee pad according to your height and comfort.
2. Hold the handlebars at a suitable range.
3. Keep your chest out and your upper back bent outside or behind.
4. Pull the handlebar down till chest level and slowly release back up to starting position.
5. Repeat.
Seated Low Row (Cable)
3 Sets 20 Repetitions
1. Adjust the pulley machine with a low grip whichever is comfortable.
2. Sit down with your legs straight but little bit bent.
3. Hold the handle and pull it till back till it reaches your chest and keep your elbows close.
4. Slowly release it back to starting position.
5. Repeat.
Dumbbell Row
3 Sets 20 Repetitions
1. Hold dumbbells in each hand.
2. Bend a little from the waist and keep the back straight.
3. Hang dumbbells and arms extended down.
4. Pull dumbbells to the chest keeping elbows close and slowly return to starting position.
5. Repeat.
Dumbbell Pullover
3 Sets 20 Repetitions
1. Lie flat on your back on the bench.
2. Hold a dumbbell with your hands together straight up and bend your elbows a bit.
3. Lower the dumbbell till it is lower than your head.
4. Slowly return back to starting position.
5. Repeat.
Dumbbells Shrugs
3 Sets 20 Repetitions
1. Hold the dumbbells with your arms straight down hung loose.
2. Lift up it by your shoulders reaching till your face end.
3. Hold for a second.
4. Slowly return to starting position.
5. Repeat.