Looking for a Killer Back Workout? Transform Your V-Shape with This Intense Routine!

Gym | Single Workout | Beginner: 4 exercises

Looking to carve out a defined, strong back? This intense back workout routine is designed to maximize muscle growth and improve your V-shape. Featuring a mix of cable pulldowns, rows, and a key barbell exercise, it ensures a comprehensive engagement of all your back muscles. Let's dive into the exercises that will make your back transformation a reality.

**1-A. Wide Grip Cable Lat Pulldown: 4 sets • 12 reps. Equipment: Cable.** This exercise targets the upper back, particularly the lats. Using a wide grip, pull the bar down towards your chest, squeezing your shoulder blades together. This will help in broadening your back and enhancing your overall back width.

**2-A. Cable Seated Low Row: 4 sets • 12 reps. Equipment: Cable.** Pairing perfectly with the lat pulldown, the seated low row focuses on the mid-back. Sit upright and pull the cable handle towards your torso, keeping your elbows close to your body. This movement complements the lat pulldown by developing thickness in your back.

**3. Barbell Bent Over Row: 4 sets • 12 reps. Equipment: Barbell.** A classic compound movement, the barbell bent over row targets multiple muscles including the lats, traps, and rhomboids. With a slight bend in your knees, hinge at your hips and pull the barbell up towards your lower rib cage. This exercise is excellent for overall back mass and strength.

**4. Cable Standing Face Pull With A Rope Handle: 4 sets • 12 reps. Equipment: Cable.** This finishing move is crucial for targeting the upper back and rear deltoids. Using the rope handle on a cable machine, pull towards your face while keeping your elbows high. It's essential for rounding out your back workout and ensuring balanced muscle development.

Concluding this workout will leave your back muscles fully engaged and exhausted, paving the way for growth and definition. Incorporate these exercises into your routine and witness remarkable changes in your back strength and aesthetics.

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  • #Exercise / Sets
    1:AWide Grip Cable Lat Pulldown4 sets • 12 reps
    Wide Grip Cable Lat Pulldown
    2:ACable Seated Low Row4 sets • 12 reps
    Cable Seated Low Row
    3Barbell Bent Over Row4 sets • 12 reps
    Barbell Bent Over Row
    4Cable Standing Face Pull With A Rope Handle4 sets • 12 reps
    Cable Standing Face Pull With A Rope Handle
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