Home How To Guide Training Back exercises 🔥HOW TO FULL BACK WORKOUT

🔥HOW TO FULL BACK WORKOUT

✳️Sets: 4 ✳️Reps: 8-10 ✳REST: 90 sec

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🔥TRY THIS FULL BACK WORKOUT💪

1) HORIZONTAL BACK ROW 

✅ Exercise details

  • Target muscles: The back in general
  • Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Long Head of Triceps Brachii
  • Mechanics: Compound
  • Force: Pull
HORIZONTAL BACK ROW 
HORIZONTAL BACK ROW

✅ Starting position

  1. Stand over a loaded barbell, with the bar lining up with your toes.
  2. Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder width apart. Your back should be straight and close to horizontal (illustration needs correcting. Sorry!).

✅ Execution

  1. Exhale as you pull the barbell up to your waist.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you lower the barbell in a controlled manner until it nearly touches the floor.
  4. Repeat.

2) LAT PULL – NARROW

✅ Exercise details

  • Target muscle: The back in general
  • Synergists: Brachialis, Brachioradialis, Middle and Lower Trapezius, Major and Minor Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Sternal (Lower) Pectoralis Major
  • Mechanics: Compound
  • Force: Pull
LAT PULL - NARROW
LAT PULL – NARROW

✅ Starting position

  1. Adjust the high row machine’s seat and chest pad for optimal comfort and range of motion.
  2. Sit in the machine, with your legs secured under the leg pads and your chest braced against the chest pad.
  3. Grasp the handles using a pronated (overhand) grip. Your arms should be fully extended and your shoulders should be stretched forward.

✅ Execution

  1. Exhale as you pull the handles backward until your elbows are behind you and your shoulders are pulled backward.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you allow the handles to return to the starting position, with your shoulders stretched forward.
  4. Repeat.

3) BACK DECLINE ROW

✅ Exercise details

  • Target muscle: The back in general
  • Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Brachialis, Brachioradialis
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull
BACK DECLINE ROW
BACK DECLINE ROW

✅ Starting position

  1. Adjust the machine’s seat and chest pad for optimal comfort and range of motion.
  2. Sit on the machine.
  3. Position your chest against the front pad.
  4. Plant your feet firmly on the floor.
  5. Grasp the handles. Your arms and shoulders should be stretched forward.

✅ Execution

  1. Keeping your back straight, exhale as you pull one of the handles to the side of your waist.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you slowly return the handle to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your opposite arm.

 

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