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If you want to get a great home workout without spending too much you must get the Bodylastics resistance bands. You will be pleased to know that the bodylastics bands provide more than enough resistance for 90% of people and are adjustable. They adjust to provide very heavy as well as light resistance. You can get them at: TryBodylastics.com For more information about exercises with resistance bands check out AskTheTrainer.com If you want to get a great home workout without spending too much you must get the JC predator resistance bands. They adjust to provide very heavy as well as light resistance. You can get them at: www.amazon.com These rows would be useless with normal resistance tubes because they wouldn’t provide enough resistance. Attach the tube to something sturdy such as the other side of the doorknob. Walk back and take up the slack. Keep your core tight and stabilize your body. You can be standing, seated on a stability ball or bench, or kneeling. Keep your core tight and pull the cable back with your palms facing each other. Try to relax your arms and use the muscles in your upper middle back which are your target muscles, the lats, rhomboids and middle trapezius. Form is everything with rows so do them right for the full benefits. Personal Trainer Mike Behnken, MS, CSCS

scoobysworkshop.com Dumbbell rows are a simple exercise you can do at home for lats, all you need is a padded chair and a dumbbell. This exercise, when done in conjunction with pullups, makes the core of a great home back workout. The key to getting maximum results from this exercise is to use perfect form, no bouncing allowed. When doing this, concentrate on keeping your torso completely motionless and only moving your arm up to your hip.Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either): fitness.scoobysworkshop.com Limitation of Liability Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you. copyright 2006-2009 scoobysworkshop.com LLC

scoobysworkshop.com I know I promised an advanced pushup video next, its halfway done – filming the video wiped me out with all the retakes so I couldnt finish it in one session. This video shows how to do barbell rows. Dont attempt these if you have lower back problems, stick to the pullups. While we are on the subject of pullups, these barbell rows are no substitute for pullups. When it comes to building lats, pullups are king! Keys to good form on the barbell row 1) keep your back motionless 2) keep your abs flexed and tight to support your lower back 3) make sure to breathe, dont hold your breath 4) pull the bar to your hip, not your shoulders 5) use a slow, smooth motion – no jerking By the way, I know I screwed up twice and said “dumbbell row” where I meant “barbell row”. I didnt bother re-filming becuase I figured it wouldnt cause any confusion.Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either): fitness.scoobysworkshop.com Limitation of Liability Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically …

scoobysworkshop.com Here is a killer 45 minute back workout that you can do at home with just a set of dumbbells and a pullup bar. This is an back (lats,latissimus dorsi)workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout. Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured. Intensity and focus are really important when you do this workout. Don’t hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can’t help it. Here is the workout Superset 1: Wide grip pullups and dumbbell rows Superset 2: Alternating grip pullups and dumbbell pullovers Superset 3: Narrow grip pullups and bent over dumbbell rows Repeat the above 5-6 times, the complete workout should take about 45 minutes. If you don’t like reconfiguring the dumbbells all the time you can also just do each superset combo 5X and then move on to the next combo. This workout should be done once every 5-7 days depending on your age.Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get …