Deadlift

Deadlifts are fantastic! They work quads, hams, lower back, midsection, upper back, traps and forearms. Concentrate on using back and legs at the same time when lifting.

Double Dumbell rows

You will need some sort of suitable bench to rest your head on, which in turn takes the weight off your lower back. A good exercise for those with injury prone lower backs.

Low Pulley Rows

Stretch your arms forward until they have just about reached your feet, and firmly pull the bar into your midsection, while lifting your chest high. Different handles can be used.

Pulldowns

Make sure you do pulldowns to the front of your head and not the back. A slight rock backwards is okay, but not too much.

Reverse grip pulldowns

Use a closer grip than normal, and pull elbows downward. Brings the biceps a little more into it.

Pullovers

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