Übungen

cable wide grip rear pulldown behind neck lats · cable + Plan cambered bar lying row upper back · barbell + Plan chin-up lats · body weight + Plan chin-ups (narrow parallel grip) upper back · body weight + Plan close grip chin-up lats · body weight + Plan dumbbell bent over row upper back · dumbbell + Plan dumbbell decline shrug traps · dumbbell + Plan dumbbell decline shrug v. 2 traps · dumbbell + Plan dumbbell incline row upper back · dumbbell + Plan dumbbell incline shrug traps · dumbbell + Plan dumbbell incline y-raise upper back · dumbbell + Plan dumbbell lying rear delt row upper back · dumbbell + Plan dumbbell one arm bent-over row upper back · dumbbell + Plan dumbbell palm rotational bent over row upper back · dumbbell + Plan dumbbell reverse grip incline bench one arm row upper back · dumbbell + Plan dumbbell reverse grip incline bench two arm row upper back · dumbbell + Plan dumbbell reverse grip row (female) upper back · dumbbell + Plan dumbbell shrug traps · dumbbell + Plan dumbbell side plank with rear fly upper back · dumbbell + Plan elbow lift - reverse push-up upper back · body weight + Plan elevator upper back · body weight + Plan exercise ball alternating arm ups lats · stability ball + Plan exercise ball back extension with arms extended spine · stability ball + Plan exercise ball back extension with hands behind head spine · stability ball + Plan exercise ball back extension with knees off ground spine · stability ball + Plan exercise ball back extension with rotation spine · stability ball + Plan exercise ball hug spine · stability ball + Plan exercise ball lat stretch lats · stability ball + Plan exercise ball lower back stretch (pyramid) lats · stability ball + Plan exercise ball lying side lat stretch lats · stability ball + Plan exercise ball prone leg raise spine · stability ball + Plan ez bar lying bent arms pullover lats · ez barbell + Plan ez bar reverse grip bent over row upper back · ez barbell + Plan front lever reps upper back · body weight + Plan gironda sternum chin lats · body weight + Plan hyperextension spine · body weight + Plan hyperextension (on bench) spine · body weight + Plan inverted row upper back · body weight + Plan inverted row bent knees upper back · body weight + Plan inverted row on bench upper back · body weight + Plan