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Gym Back Workout

Gym | Single Workout | Beginner: 4 exercises

Looking to develop a strong and defined back? This intense workout combines cable and band exercises, targeting different areas of your back to help you improve strength and muscle definition.

The wide grip cable lat pulldown emphasizes the upper back and lats, helping to increase width and strength. Followed by the standing lat pushdown, utilizing the rope equipment to concentrate on the lower lats for a complete back development.

Next, the seated wide-grip row further engages the mid-back muscles and improves stability. Cap off the workout with the single-arm standing low row using a resistance band to work on unilateral strength and balance.

By incorporating these exercises into your routine, you can promote balanced back development and enhance overall performance in daily activities and sports. Remember to maintain proper form and engage your back muscles throughout each movement for optimal results.

Preview Workout

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  • #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2Cable Standing Lat Pushdown (rope equipment)4 sets • 20, 15, 12 and 12 reps
    Cable Standing Lat Pushdown (rope equipment)
    3Cable Seated Wide-grip Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Wide-grip Row
    4Band One Arm Standing Low Row4 sets • 20, 15, 12 and 12 reps
    Band One Arm Standing Low Row