Perfect Back Workout

Gym | Single Workout | Beginner: 4 exercises

This back workout is designed to target and strengthen your back muscles effectively. It consists of four sets for each exercise, with the rep range decreasing from 12 to 8 as you progress through the sets. The workout starts with cable bar lateral pulldowns, focusing on the latissimus dorsi, teres major, and other upper back muscles. Following this, cable high rows (kneeling) are performed to specifically target the upper back and shoulder muscles.

Next up are the dumbbell rows, ideal for hitting the middle and lower back muscles, while also engaging the biceps and forearms. The workout concludes with reverse cable flys, a great exercise to isolate and strengthen the rear deltoids and upper back.

To optimize this workout, focus on maintaining proper form throughout each exercise and ensure that the weight used allows you to complete the target number of reps with good technique. You can also incorporate progressive overload by increasing the weight gradually, while also ensuring adequate rest periods between sets for recovery and performance. Remember to complement this workout with a balanced nutrition plan to support your muscle growth and recovery.

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  • #Exercise / Sets
    1Cable Bar Lateral Pulldown4 sets • 12, 10, 8 and 8 reps
    Cable Bar Lateral Pulldown
    2Kneeling High Pulley Row4 sets • 12, 10, 8 and 8 reps
    Kneeling High Pulley Row
    3Dumbbell Row (L)4 sets • 12, 10, 8 and 8 reps
    Dumbbell Row (L)
    4Reverse Cable Fly4 sets • 12, 10, 8 and 8 reps
    Reverse Cable Fly
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