By: Richard Mitchell 作者：理查德米切尔

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part.每一个健美运动员和重量训练将身体的每个部分他或她最喜欢的运动。 That's how it should be – as you progress through the various stages of learning you'll understand what works best for you.这是应该的-当你通过学习你就会明白什么最适合您的不同阶段的进展。 It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.它是有用的，但是，考虑到您的进展情况，并每隔一段时间进行一次在什么地方，什么变化的分析，如果有的话需要迈步向前，向上。

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program.这一分析的部分内容应包括对评估工作的核心，使您的健身训练计划。 In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years.在本文中，我们将看看后面演习已经证明了自己的价值多年来严重的健美运动员。 Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented.在适当的一系列练习适合实现前将提交用尽。 All exercises should be performed to failure with one set of six to eight reps.所有的演习应该执行一个失败的销售代表6至8集。

1 – Lat machine pulldowns 1 -高拉力机pulldowns
This exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.这项工作已被选中，是因为它可以让你孤立拉特和休息大院行使二头肌跟进。

• Take a shoulder width grip.以一肩的宽度控制。
• Pull arms towards the thighs keeping the arms straight.拉对连续保持武器大腿武器。
• Pause.暂停。
• Return the bar slowly to the starting position.返回酒吧慢慢的起始位置。

2 – Pulldowns 2 - Pulldowns
You can move straight on to this exercise if you are sufficiently experienced.您可以将直接对这项工作，如果你有足够的经验。 Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.使用同一台机器上，采取下握，因为这样会更好地利用强度的二头肌从而最大限度地利用了锻炼的效果。

• - Take a shoulder width grip. -以一肩的宽度控制。
• - Pull bar to the chest area. -拉杆的胸部。
• - Pause. -暂停。
• - Return the bar slowly to the starting position. -返回酒吧慢慢的起始位置。

–About– ，关于-

By Richard Mitchell – Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. 由理查德米切尔 -理查德米切尔是bodybuildingadvisor.com网站，提供经验，在各级健身指导和信息，以运动员的创造者。 Go to转到 Bodybuilding Advice健美忠告 to learn more about the issues covered in this article.了解本文中所涉及的问题更多。

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