BUFF DUDES T-SHIRTS! www.buffdudes.us/collections/all The Dudes are back with another How-To, this one focusing on how to build the Back into a Muscular Shield which will send shivers down the spines of all who oppose it! Exercises covered: Weighted Pull-Ups T-Bar Rows Reverse Grip Bent-Over Rows One Armed Cable Rows Straight Arm Lat Pulldowns weighted pull ups - Primary muscle group - latissimus dorsi, rhomboid major/minor, teres major, trapezius lower portion secondary muscles - brachioradialis, biceps Benefits - Use this exercise for total back development, helping with that v-taper. -------------------------------------- Underhand bent over rows - Primary muscles - Lower lats, upper traps Secondary muscles - Biceps Benefits - Helping build the lower lats (christmas tree) and strength in the erector spinae, also activating more of the biceps. ----------------------------------------- T-Bar rows Primary muscles - Lats, traps, posterior delts, teres major/minor secondary muscles - abs, biceps, erector spinae Benefits - include this in your back routine for middle/upper back thickness. ------------------------------------------- Bent over DB one arm DB rows Primary muscles - Lats, traps, posterior delts secondary muscles - biceps Benefits - a Unilateral exercise - great for working out any inconsistencies in form and strength from one side to the next. Helping elongate the lats for maximum v-taper. ------------------------------------------- Straight arm lat pull-downs - Primary muscles - Lats, teres major secondary muscles - triceps benefits - one of the only isolation exercise for the lats, helping elongate and stretch the lats. Also a great warm-up or burn out exercise to either start of finish any back workout. Buff Dudes / Fitness / Back Starring: Brandon Myles White Shot n' Edited by: Hudson Music by Kevin MacLeod Griphop - ISRC: US-UAN-11-00413 Impact Intermezzo - ISRC: US-UAN-11-00620 Ice Flow - ISRC: US-UAN-1200088 Pixel Art By João Victor G. Costa (JinnDev)

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