# Gym Back Workout

- Canonical: https://fitwill.app/zh-hans/workout/1026315f-0fa5-40a8-adcc-6e5f383ba623/gym-back-workout/

Gym | Single Workout | Beginner: 4 exercises

## Description

Looking to develop a strong and defined back? This intense workout combines cable and band exercises, targeting different areas of your back to help you improve strength and muscle definition. 

The wide grip cable lat pulldown emphasizes the upper back and lats, helping to increase width and strength. Followed by the standing lat pushdown, utilizing the rope equipment to concentrate on the lower lats for a complete back development. 

Next, the seated wide-grip row further engages the mid-back muscles and improves stability. Cap off the workout with the single-arm standing low row using a resistance band to work on unilateral strength and balance. 

By incorporating these exercises into your routine, you can promote balanced back development and enhance overall performance in daily activities and sports. Remember to maintain proper form and engage your back muscles throughout each movement for optimal results.

1. [宽握绳索高位下拉](https://fitwill.app/zh-hans/exercise/0197/wide-grip-cable-lat-pulldown.md): 4 sets • 20, 15, 12 and 12 reps
2. [站姿绳索背阔肌下压](https://fitwill.app/zh-hans/exercise/1229/cable-rope-standing-lat-pushdown.md): 4 sets • 20, 15, 12 and 12 reps
3. [坐姿宽握绳索划船](https://fitwill.app/zh-hans/exercise/0218/cable-seated-wide-grip-row.md): 4 sets • 20, 15, 12 and 12 reps
4. [弹力带站姿单臂低位划船](https://fitwill.app/zh-hans/exercise/0988/band-one-arm-standing-low-row.md): 4 sets • 20, 15, 12 and 12 reps