Back workout
Back workout
Unleash your back's beast mode! Intense workouts for a sculpted back that demands attention
Unleash your back's beast mode! Intense workouts for a sculpted back that demands attention
Australian Pull-ups
Sets: 3
Reps: 8 - 10
Set up a bar at waist height on a Smith machine or use gymnastic rings. Lie underneath and grab the bar or rings, keep your body straight and pull your chest towards the bar.
Australian Pull-ups
Sets: 3
Reps: 8 - 10
Set up a bar at waist height on a Smith machine or use gymnastic rings. Lie underneath and grab the bar or rings, keep your body straight and pull your chest towards the bar.
Back Extensions
Sets: 3
Reps: 12 - 15
Use a hyperextension bench, place your hips on the pad and cross your arms in front of you. Lower your torso towards the ground, then lift it back up, focusing on your lower back.
Back Extensions
Sets: 3
Reps: 12 - 15
Use a hyperextension bench, place your hips on the pad and cross your arms in front of you. Lower your torso towards the ground, then lift it back up, focusing on your lower back.
Seated Cable Rows
Sets: 3
Reps: 8 - 10
Sit at a cable row machine, grasp the handles with an overhand grip. Pull the handles towards your torso, squeezing your shoulder blades together.
Seated Cable Rows
Sets: 3
Reps: 8 - 10
Sit at a cable row machine, grasp the handles with an overhand grip. Pull the handles towards your torso, squeezing your shoulder blades together.
Single-Arm Dumbbell Rows
Sets: 3
Reps: 8 - 10
Place one knee and hand on a bench, holding a dumbbell in the opposite hand. Pull the dumbbell towards your hip, keeping your back flat, then lower it back down.
Single-Arm Dumbbell Rows
Sets: 3
Reps: 8 - 10
Place one knee and hand on a bench, holding a dumbbell in the opposite hand. Pull the dumbbell towards your hip, keeping your back flat, then lower it back down.
T-Bar Rows
Sets: 3
Reps: 8 - 10
Stand on the platform of a T-bar row machine, hinge at your hips, and grab the handles. Pull the handles towards your chest, keeping your back straight, then lower them back down.
T-Bar Rows
Sets: 3
Reps: 8 - 10
Stand on the platform of a T-bar row machine, hinge at your hips, and grab the handles. Pull the handles towards your chest, keeping your back straight, then lower them back down.
Lat Pulldowns
Sets: 3
Reps: 8 - 10
Sit at a lat pulldown machine, grasp the bar with a wide overhand grip. Pull the bar down to your chest, engaging your lats, then return it to the starting position.
Lat Pulldowns
Sets: 3
Reps: 8 - 10
Sit at a lat pulldown machine, grasp the bar with a wide overhand grip. Pull the bar down to your chest, engaging your lats, then return it to the starting position.
Bent Over Rows
Sets: 3
Reps: 12 - 15
Hold a barbell or dumbbells with an overhand grip. Hinge at the hips, keeping your back straight, and pull the weights towards your lower chest. Squeeze your shoulder blades together at the top of the movement.
Bent Over Rows
Sets: 3
Reps: 12 - 15
Hold a barbell or dumbbells with an overhand grip. Hinge at the hips, keeping your back straight, and pull the weights towards your lower chest. Squeeze your shoulder blades together at the top of the movement.
Back workout notes
When undertaking a back workout at the gym, prioritize safety and effectiveness.
Begin with a thorough warm-up, mix compound and isolation exercises, and maintain a neutral spine to prevent strain.
Focus on controlled movements, proper breathing, and gradual weight progression. Include exercises like Deadlifts, Rows, Pull-Ups, Lat Pulldowns, and Face Pulls for comprehensive back engagement.
Consistent effort, proper form, and post-workout stretching contribute to a well-rounded and successful routine.
Back workout notes
When undertaking a back workout at the gym, prioritize safety and effectiveness.
Begin with a thorough warm-up, mix compound and isolation exercises, and maintain a neutral spine to prevent strain.
Focus on controlled movements, proper breathing, and gradual weight progression. Include exercises like Deadlifts, Rows, Pull-Ups, Lat Pulldowns, and Face Pulls for comprehensive back engagement.
Consistent effort, proper form, and post-workout stretching contribute to a well-rounded and successful routine.