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 Specific Exercises 

 As you will recall, the back is divided into three broad categories. The three goals are to widen, thicken as well as the development of the lower back area. The trapezius are trained with one group of exercises. Here are all of the exercises we offer at FreeTrainers. Remember that a balanced back & trapezius training schedule combines all three parts of the back as well as the trapezius for a complete physique.

 Please be aware that the exercise routines created by FreeTrainers for each user are unique and specific for their personal health & fitness goals. All of the exercises are carefully selected to train all muscles equally as well as to achieve a balanced physique. It is not recommended that you add or take away any exercises given to you for your daily fitness workouts. It is important however that you realize what exercises train which muscles and to which effect. Please feel free to browse below and click on any exercise for precise movement explanations and proper form photographs ...

 Back Width 

 Wide Grip Chins - to front  Close Grip Chins 
 Wide Grip Machine Pulldowns  Close Grip Machine Pulldowns 


 Back Thickness 

 Bent Over Barbell Rows  Bent Over Dumbell Rows 
 T-Bar Rows  One Arm Dumbell Rows 
 One Arm Cable Rows 


 Lower Back 

 Seated Cable Rows  Deadlifts 
 Good Mornings  Hyperextensions 


 Trapezius 

 Dumbell Shrugs  Barbell Shrugs 
 Machine Shrugs 


 

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