Back Gym Workout

Gym | Single Workout | Beginner: 4 exercises

This intense back workout is designed to target different muscles in the back, helping you to build strength and muscle definition. The workout consists of four sets of exercises focusing on wide grip cable lat pulldown, lever T-bar reverse grip row, cable straight arm pulldown (with rope), and alternate lateral pulldown. To start, perform the wide grip cable lat pulldown, which targets the upper and middle back muscles. Follow this up with the lever T-bar reverse grip row, an exercise that engages the lower back, lats, and biceps. Next, move on to the cable straight arm pulldown using a rope attachment, a great exercise for targeting the lats and improving overall back strength. Finish the workout with alternate lateral pulldown, targeting the upper and lower back muscles. For each exercise, aim to complete 4 sets with 20, 15, 12, and 12 reps, gradually increasing the weight as you progress. Remember to maintain proper form and breathing throughout the workout for optimal results. Incorporate this challenging back workout into your routine to achieve a defined and powerful back.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
1. Wide Grip Cable Lat Pulldown: 4 sets • 20, 15, 12 and 12 reps
Wide Grip Cable Lat Pulldown
2. Lever T-Bar Reverse Grip Row: 4 sets • 20, 15, 12 and 12 reps
Lever T-Bar Reverse Grip Row
3. Cable Straight Arm Pulldown (with rope): 4 sets • 20, 15, 12 and 12 reps
Cable Straight Arm Pulldown (with rope)
4. Alternate Lateral Pulldown: 4 sets • 20, 15, 12 and 12 reps
Alternate Lateral Pulldown

Related Workouts

Build muscle fast with this EZ barbell and dumbbell arm workout targeting biceps and triceps. Great for serious gains and definition!
Gym | Single Workout | Beginner: 4 exercises
Blast your chest with this hypertrophy-focused workout using barbell, dumbbell, and cable exercises. Perfect for building size and definition.
Gym | Single Workout | Beginner: 4 exercises
Target your back with these 4 cable machine exercises to build width, density, and definition with precision and control.
Gym | Single Workout | Beginner: 4 exercises