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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.

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  • #Exercise / Sets
    1Wide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2Lever T-Bar Reverse Grip Row4 sets • 20, 15, 12 and 12 reps
    Lever T-Bar Reverse Grip Row
    3Cable Straight Arm Pulldown (with rope)4 sets • 20, 15, 12 and 12 reps
    Cable Straight Arm Pulldown (with rope)
    4Alternate Lateral Pulldown4 sets • 20, 15, 12 and 12 reps
    Alternate Lateral Pulldown