eric janicki back workout

When we choose our Team BPI athletes, we try to select people that our audience can look up to – people that offer unique content, intelligent advice and valuable training tips.

Eric Janicki is a perfect example. Recently, he started featuring a series of five exercises, all tailored to a specific muscle group. If you need to target a certain area, his videos are a great place to start. Find his five favorite back exercises below:

Alternating Arm Pulldowns with a Negative:

Lock your legs under the knee pads on the plate-loaded hammer strength machine. Hold both handles, stretching up with one arm as you drive down and squeeze the lat with the other. Slowly return that arm to the top, taking about 6 seconds. Using the machine for this exercise allows for a greater range of motion than with dumbbells.

Dual Rope Pull Through:

Stand in the same position as if you were doing straight bar pushdowns with your hips back, knees slightly bent and chest up. Grab the ends of the ropes so that your arms are stretched out in front of you and keep them straight throughout the movement. Pull the ends down on either side of your body, squeezing your lats at the bottom. Slowly return to the starting position.

Unbalanced Underhand Grip Rows:

Stand over the seat of a row machine, holding the bar with your palms facing up. Sit your hips back so your weight is off and balance and your arms are stretched out in front of you. Pull up and back, standing up slightly as the bar approaches your chest. Squeeze your lats together. Slowly return to the starting position, engaging your lower back to keep you balanced.

Full Posterior Chain Pull:

Use the lower back extension set up, a cable machine and a V-bar extension. Position your hips on the back extension pads, holding the V-bar extension and stretching your arms out in front of you. As you raise your body up using your lower back, pull the V-bar back into a row, engaging your lats. This full range of motion will hit your mid and lower back.

Crossover Pulls:

Start with an overhand, crossover grip on a V-cable machine. Sit back into an athletic stance, stretch your arms out in front of you, then pull your arms down and through. Slowly return to the starting position.

All readers are advised to consult their physician before beginning any exercise and nutrition program.Β BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.