Back Gym Workout

Gym | Single Workout | Beginner: 5 exercises

This back-focused cable workout is designed to help you build strength and muscle definition in the upper and middle back, as well as the rear delts. The workout consists of two supersets to keep your muscles engaged and challenge your endurance.

The first superset includes wide grip cable lat pulldowns and cable seated wide-grip rows, targeting the lats, rhomboids, and mid-back muscles. This combination is effective for developing overall back strength and width. The second superset comprises cable one-arm lat pulldowns and cable standing rear delt rows with a rope attachment, which focuses on the lats, rear delts, and upper back for improved posture and shoulder stability.

With 4 sets of each exercise and a rep range decreasing from 20 to 12, this workout provides a combination of muscular endurance and hypertrophy training. Remember to maintain proper form throughout the exercises, engage your core, and breathe consistently. Adjust the cable weight to ensure that the last few reps of each set are challenging but still allow for good form. As always, listen to your body, stay hydrated, and fuel up with a balanced meal containing protein and carbs after your workout for optimal recovery and muscle growth.

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  • #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2Cable Seated Wide-grip Row4 sets • 20, 15, 12 and 12 reps
    Cable Seated Wide-grip Row
    3Cable One Arm Lat Pulldown (L)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (L)
    4Cable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (R)
    5Cable Standing Rear Delt Row (with rope)4 sets • 20, 15, 12 and 12 reps
    Cable Standing Rear Delt Row (with rope)
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