Exercise 1: Universal exercise in the versatility of the development of the back muscles. Exercise can be be done up to the chin or the neck (this version is less natural for the joints). We grasp the handle with a grip on the width so that, when pulled, arms with forearms form an angle close to the straight. Legs bent in the knees (for better stability can be crosses). Elbows work in the back level, in parallel. Inhale before starting the pulling movement; exhale in the upper position (when the chin or the neck are at the bar level or over it during pulling up). We leave slowly and under full control. You can do many repetitions and apply extra load (eg weight belt) at high levels of training. Lower slowly and under full control. At the high level of training proficiency, many repetitions can be made, extra weight can be added (ie. belt with weights).

Exercise 1: To perform the exercise, we use a special handle (eg. triangular handle from the lift, taken over the straight bar). Grip the handle with hands placed parallel to each other at a distance of about 20-25 cm, fingers pointing towards the body. From the full overhang, we pull up to the under sternum level. Legs hanging freely, slightly bent in the knees. Elbows carried along the trunk. Slowly lowering down with control of weight. The higher the level of training, the greater the number of repetitions and possibility to add the additional wights.

Exercise 1: Hanging on the straight bar, reverse grip, legs hanging freely, slightly bent in the knees. Start pulling up until the chin is over the bar, and elbows are maximally bent. Elbows carried along the trunk. Slowly lowering down with control of weight. The higher the level of training, the greater the number of repetitions and possibility to add the additional wights.

Exercise 1: Stand over the bar with legs slightly apart (about shoulder width), bend the torso, almost parallel to the ground, the back in the lower section strongly bent to the center, legs slightly bent in the knees throughout the duration of the exercise. Inhale at the moment when you start lifting; exhale when the barbell reaches the abdomen (or chest). The arm width on the barbell wider than the shoulders. Close the grip on the bar and raise the bar to the height of the abdomen, elbows facing outwards. In the case of lifting the barbell to the chest (reverse motion to pressing the barbell on the bench) (Fig. 6), musculus trapezius, musculus teres major, musculus teres minor, and the rear deltoids of musculus deltoideus work harder. This exercise can also be done with Smith machine (photo 7). The weight is lowered with full control, slow pace. An E-Z bar should be used with reverse grip. More work is done by lower parts of exercised muscles.

Exercise 1: An isolated exercise for building up (especially for upper and middle part) of the musculus latissimus dorsi muscles. Place a free hand on your own knee or bench for complete stabilization. The torso is bent forward, almost parallel to the floor. With the other hand we grab a dumbbell and perform one of two variants of exercise. The parallel grip, the palm with the fingers pointing towards the body, the elbows work along the torso (exercise gives better work of the upper and middle muscles of the musculus latissimus dorsi).

Exercise 2: The second variant is a grip perpendicular to the torso, a thumb-faced hand towards the body, and an elbow working aside of the torso, at an angle close to the straight (90 degrees) - the exercise provides a more powerful work of the upper part of musculus latissimus dorsi. The pull up is stopped, when the bar of the dumbbell is on the level of our shoulders or slightly higher. Lowering of the weight controlled.

Exercise 1: Stand astride the barbell (half - bar), bending our legs lightly in knees and grab the bar, the torso and the thighs form a straight angle, and with the floor a bit bigger angle. Pull the barbell to the stomach. Lowering the weight controlled. Inhale when you start pulling up; exhale when the barbell reaches the abdomen. Depending on the angle at which we want to attack the muscles, we use in this exercise various bars and their proper grip (eg. it can be a T-bar (Fig. 10) - more engaged upper latissimus dorsi muscles and teres muscles, elbows mowing aside the torso) or parallel stick / handle (Fig. 11) - more engaged middle parts of latissimus dorsi muscles and teres muscles, elbows along the torso). Exercise can be performed out on an incline bench (less engaged the lower back muscles, more isolated latissimus dorsi muscles) (photo 12).

Exercise 1: We grab the handle of the pulley. We pull the handle to the stomach, keeping the torso in a vertical position. In the final phase of the movement squeeze the shoulder blades together to the maximum. Slowly, controlling the motion, lower the weight. Inhale before starting of the pulling, exhale when the handle reaches the level of the abdomen. Depending on the type of handle we use different grabs: Parallel handle - triangular (photo 13) allows you to perform an exercise with a hammer grip, involving the upper and middle muscles of the back. The straight handle (or straight bar) (photo 14) allows the grip or reverse grip with different width (wide or narrow). Such a handle engages the back muscles, engaging them at an angle depending on the width of the handle. The narrow or wide tie secures the uppermost part of the muscle of the broadest and oblong ridge. A narrow or wide grip engages more of the middle and lower parts of the exercised muscles. In exercises with wide grip, the elbows go sideways, in all other variations of the exercises, elbows are kept at the trunk. This exercise can also be done with one hand (photo 15).

Exercise 1: Sit on the bench (photo 16 and 17) and with high cable pulley, perform the previous exercise. Starting position allows to attack the back muscles at the changed angle. To vary the workout, this and the previous exercise and be performed by turns. The exercise can be also performed on the special machine (photo 18).

Exercise 1: Grab the handle / bar with a grip, the width as in the pull ups on the bar and pull it to the chest (photo 19) or to behind the neck (photo 20). Both versions of the exercise involve the same muscles but at different angles. The shoulder blades squeezed together, while the elbows positioned towards the back. When pulling to the chest, the body is leaned backward, and when pulled behind the neck - the torso is positioned vertically. In the lower position, we hold the bar to get better muscle tension. Lowering the weight controlled. Keep the constant tension of the exercised muscles.

Exercise 1: Differs from the previous exercise only with the grip. Performing the different grip allows to exercise the muscles under the different angle and involving the lower and middle part of musculus latissimus dorsi and musculus teres.

Exercise 1: Differs from previous two exercised with the used grip (neutral grip, so called “hammer” grip). Performing the different grip allows to exercise the muscles under the different angle. Exercise effect comparable to the pull up with the same grip. Exercise can also be performed on the special machine (photo 23).

Exercise 1: Exercise similar to pulling over a dumbbell. The use of a barbell changes the angle of shoulder spacing by involving the muscles of the back, while limiting the work of the chest muscles. Exercise with dumbbells is performed with bent and parallel to the body arms. When using a barbell, it is necessary to decide on the longitudinal or lateral position of the body. Exercise is done with straight arms (photo 24) or to reduce the tension in the elbows on the bent arms (with grip or reverse grip). Lowering motion should be performed with maximum concentration and with full weight control. We lower the barbell to the full extension of the back muscles. We stop lifting when the arms are upright to the ground. Exercise can be done with the handle / bar taken of the lower pulley located behind our head (photo 25) or with a special machine (photo 26).