Gym Back Workout

Gym | Single Workout | Beginner: 5 exercises

Get ready to work your back muscles with this intense workout. The pull-up is a classic exercise that targets multiple muscle groups, providing an excellent strength and muscle-building workout. Focus on maintaining a controlled motion as you lower yourself down and pull yourself back up. Next, the cable bent-over reverse grip row is an effective exercise for targeting the back and biceps. Make sure to keep a straight back and pull the cable towards your lower chest, squeezing your shoulder blades together at the end of the movement. Following the row, move on to the cable seated low row to further engage your back muscles. This exercise helps in developing strength and size in the back, while also working the biceps. The cable straight arm pulldown with rope targets the lats and helps in improving overall back definition. Lastly, the cable one arm lat pulldown will help to isolate and strengthen each side of the back, balancing out any strength discrepancies. Remember to focus on proper form and technique throughout the workout for maximum effectiveness.

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  • #Exercise / Sets
    1Pull-up4 sets • 5 reps
    2Cable Bent-Over Reverse Grip Row4 sets • 20, 15, 12 and 12 reps
    Cable Bent-Over Reverse Grip Row
    3Cable Seated Low Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Low Row
    4Cable Straight Arm Pulldown (with rope)4 sets • 20, 15, 12 and 12 reps
    Cable Straight Arm Pulldown (with rope)
    5Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (R)
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