![\"blog-divider-line\"](\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\")
\n1. Close-Grip Chin-Ups\/Pull-Ups
\n<\/strong>
\n
![\"chinups\"](\"\/blog\/wp-content\/uploads\/2016\/04\/chinups-158x200.jpg\")
\u2022\tA chin-up grip makes this movement a little bit easier, but you\u2019ll get even more out of your back, especially your scapula, with a regular pull-up grip.\n\u2022\tA narrow grip increases the range of motion and allows for more muscle activation, but is more challenging than a wider grip, which will target certain back muscles a little differently so don\u2019t leave them out either.
\n\u2022\tSince these are tougher, you probably won\u2019t be able to do quite as many in a set as you would the wider grip, which is just fine.
\n
\n2. Renegade Row<\/strong>
\n
![\"male-row\"](\"\/blog\/wp-content\/uploads\/2016\/04\/male-row-300x186.jpg\")
\u2022\tThese can be done with dumbbells or kettlebells.\n\u2022\tStart at the top of a push-up position with a dumbbell or kettlebell in each hand (if using kettlebells, use ones with a good size bell base so that you don’t fall off of them or twist your wrist with your weight on top of them).
\n\u2022\tStaying in a push-up position, row one elbow straight back. Lower that same arm to the ground and repeat with the other arm.
\n
\n3. Push-Ups<\/strong>
\n
![\"pushup\"](\"\/blog\/wp-content\/uploads\/2016\/04\/pushup-158x200.jpg\")
\u2022\tYou don\u2019t need to get fancy to get results. Push-ups are the perfect back exercise.\n\u2022\tAnd not girl push-ups here! I\u2019d much rather see someone snake\/worm themselves up (laying flat on the ground, \u201cworm\u201d your way up by pulling your chest from the floor, then hips, then thighs until you\u2019re in a straight plank position, then lower back down to the ground).
\n\u2022\tYou\u2019ll get much stronger this way and will be able to perform more strict push-ups eventually rather than doing them on your knees.
\n
\n4. Reverse Fly<\/strong>
\n
![\"reverse-fly\"](\"\/blog\/wp-content\/uploads\/2016\/04\/reverse-fly-231x200.jpg\")
\u2022\tThese are great because you can use dumbbells, the cable machine or a fixed weight machine to get the job done.\n\u2022\tStart with your arms straight in front of you, with weights\/resistance in hand, and spread hands out in opposite directions, keeping your arms as straight as possible.
\n\u2022\tYou will really feel your back working on this one.
\n\u2022\tYou can do these standing, bent over, or on an incline bench for a little bit of variation in muscle activation.
\n
\n
![\"3-weeks-to-shredded-shop-banner\"](\"\/blog\/wp-content\/uploads\/2016\/03\/3-weeks-to-shredded-shop-banner-960x375.jpg\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Back Blaster by Samantha Coogan, MS, RDN, LD 1. Close-Grip Chin-Ups\/Pull-Ups \u2022 A chin-up grip makes this movement a little bit easier, but you\u2019ll get even more out of your back, especially your scapula, with a regular pull-up grip. \u2022 A narrow grip increases the range of motion and allows for more muscle activation, but […]<\/p>\n","protected":false},"author":2,"featured_media":16404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[],"class_list":["post-16403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news"],"yoast_head":"\n