# Back Gym Workout

- Canonical: https://fitwill.app/zh-hk/workout/283a3a00-f7d8-44c8-8ea7-8ba963e16d34/back-gym-workout/

Gym | Single Workout | Beginner: 4 exercises

## Description

This intense back and shoulder workout is designed to strengthen and sculpt your upper body. Start with the wide grip cable lat pulldown, targeting the latissimus dorsi (lats) and upper back muscles. The reverse grip bent over row engages the rhomboids, trapezius, and rear deltoids, leading to improved posture and overall back strength. Keep the intensity up with the cable standing lat pushdown, using rope equipment to effectively target the lats and serratus anterior for a defined, V-shaped back. Finish off with the barbell shrug to target the trapezius muscles for improved upper back and shoulder strength. Perform 4 sets of each exercise, gradually increasing the weight and decreasing the reps to challenge your muscles and promote growth. Don't forget to maintain proper form and engage your core throughout the workout for optimal results.

1. [寬握滑輪下拉](https://fitwill.app/zh-hk/exercise/0197/wide-grip-cable-lat-pulldown.md): 4 sets • 15, 12, 10 and 10 reps
2. [槓鈴反手俯身划船](https://fitwill.app/zh-hk/exercise/0118/barbell-reverse-grip-bent-over-row.md): 4 sets • 15, 12, 10 and 10 reps
3. [站姿繩索背闊肌下壓](https://fitwill.app/zh-hk/exercise/1229/cable-rope-standing-lat-pushdown.md): 4 sets • 15, 12, 10 and 10 reps
4. [槓鈴聳肩](https://fitwill.app/zh-hk/exercise/0095/barbell-shrug.md): 4 sets • 15, 12, 10 and 10 reps