Full back workout for you to try so hit save and give this ago!
Even if you can’t copy this exact workout below I breakdown some top tips you can learn from when training back.
📍Single arm low row. 2 sets 10-12 reps. Focus on reaching forwards to get a good stretch and slightly twisting into the row to get the Lat contracted.
📍Neutral grip pull ups. 2x failure. If this is less than 3 reps use a thin band. Above 12 reps add weight. Full stretch at the bottom, let the shoulder blades lift up. Keep the chest proud and focus on driving the elbows down and back into the hips. I’m not trying to just get my chin over the bar resulting in a rounded upper back and no Lats working.
📍Prone lever row. 2 sets, 1x6-8, 1x12. Drive the chest hard into the pad the whole set. Let the weight stretch across the upper back at the bottom. Be aggressive with driving the elbows back behind the body.
📍MAG Lat pull down. 2 sets, 1x8, 1x12 Same ques as the pull ups.
📍Cybex machine row for middle Traps and Rhomboids emphasis. 2 sets of 10-12r. Same ques as the lever row but I’m also thinking more about driving the elbows down towards the floor as I pull them behind the body.
Some important take away stir how to properly train back.
📍Got the lats warm, filled with blood and a good mind-muscle connection using the row as the first exercise before stretching them with pull ups.
📍There’s 3 rowing movements and 2 vertical pulling movements. Along with the face pulls in the warm up it’s twice as much rowing as pulling. This ratio is important for shoulder health, posture and proper back development.
📍There’s at least 1 single arm movement. On lower body days it’s sometimes 2. Don’t skip this you will develop imbalances.
📍I know what I want to work on each exercise and execute accordingly. As opposed to just thinking ‘back workout’ and throwing weights around.
📍 Own every part of the range, especially when training back. You see I get full stretches on pulling movements. Hold those contractions as well. On the chest supported rowing movements I’m getting a full stretch across the back.
What one of these tips do you think you’ve been neglecting?save