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Back Workout

Gym | Single Workout | Intermediate: 6 exercises

This back workout is designed to help you build a stronger and more defined back. It consists of two supersets, each including exercises that target various back muscles. The first superset starts with Wide Grip Cable Lat Pulldowns, targeting the upper back and lats, followed by Dumbbell Hammer Grip Incline Bench Two Arm Rows, focusing on the mid-back muscles, providing a comprehensive workout for the entire back. The second superset includes Barbell Bent Over Rows, for overall back development, and Dumbbell Deadlifts, engaging the lower back and hamstrings.

In addition to these exercises, unilateral movements are incorporated to work on each side individually, enhancing balance and symmetry in the back muscles. The Cable One Arm Lat Pulldowns, performed on both the left and right sides, allow for focused work on the lats and other back muscles.

To maximize the effectiveness of the workout, focus on maintaining proper form throughout each exercise. Engage the targeted muscles with each movement, and use a challenging but manageable weight to ensure muscle fatigue within the designated rep range. Remember to warm up before starting the workout, and to stretch the back muscles afterward to aid in recovery and flexibility.

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  • #Exercise / Sets
    1:AWide Grip Cable Lat Pulldown4 sets • 20, 15, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    2:ADumbbell Hammer Grip Incline Bench Two Arm Row4 sets • 20, 15, 12 and 12 reps
    Dumbbell Hammer Grip Incline Bench Two Arm Row
    3:BBarbell Bent Over Row4 sets • 20, 15, 12 and 12 reps
    Barbell Bent Over Row
    4:BDumbbell Deadlift4 sets • 20, 15, 12 and 12 reps
    Dumbbell Deadlift
    5:CCable One Arm Lat Pulldown (L)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (L)
    6:CCable One Arm Lat Pulldown (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lat Pulldown (R)

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