Defining the back

Defining the back is not much of a favourite among the bodybuilders... neither is the Leg exercise... lol.. most of them prefer the biceps, shoulders and the chest. I've received many criticism in the past commenting on me not working much on my back and legs.. but if i were to start then, i would have a very imbalanced body with huge thighs and back making me looking like a crab... so i choose to concentrate on everything else but the back and legs for the 1st 3 months.

oh well, 3 months period ended and so I've been training both the muscle group twice a week and for the past 2 months... here is what i've got for you... im under a new program so if it works within the time period, il post it up :)

Best way to work the outer back is always the chin pull down but there is another option when you can't pull yourself up, pull it down... just make sure u know where ur working and squeeze it

then the other exercise to work the inner back is to use a close grip handle.. whatever style you use it, be it a pull down or seated pull, just squeeze the inner back :P

Behind the Back Lat Pull


Seated Close Grip Lat Pull