Back Attack! Strong, Lean Back Workout

Back Workout

A nice strong back not only looks great but prevents unwanted aches and pains and helps to improve posture! This back workout routine targets the right areas to help gain strength and nice lean muscle. Beginners complete 2-3 sets of 10-12 reps or advance your workout and complete 4 sets of 15-20 reps.

Single Arm Lat Pull Down:
1. Sit down on a pull-down machine with a handle attached to the top pulley. Adjust the knee pads to sit comfortably on top of your thighs
2. Grab the handle with one hand, palm facing forward. Place the other hand on your hip. Lean back slightly and keep your chest out.
3. Exhale and pull the handle down until it touches your upper chest by squeezing the shoulder blades and pulling the upper arms down and back. Rotate your grip inward during this motion. Pause for a moment in the contracted position, while squeezing your shoulder blade.
4. Inhale and begin to raise the handle back to the starting position until your arm is fully extended and the lats are fully stretched.
5. Repeat this motion for the recommended amount of repetitions.

Bent Over Long Bar Row:
1. Stand over a long bar with feet on either side approximately shoulder width apart. Bend forward from the waist, keeping your abs tight, back flat and knees slightly bent.
2. Grab the bar with both hands
3. Exhale as you pull the bar straight up towards your chest keeping your elbows in close to your sides. Squeeze between the shoulder blades as you lift the weight up and hold for a second at the top of the movement.
4. Inhale as you lower the bar to the starting position getting a nice stretch through the lats.
5. Repeat for the recommended amount of repetitions.

Rear Cable Crossover:
1. Adjust the pulleys so that they are above head height
2. Face the pulley machine and grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
3. Start the movement by pulling your arms back and outward, past your hips, keeping your arms straight as you pull the handles down. Your arms will uncross as you lower down
4. Pause at the end of the motion before returning the handles to the start position with hands crossed again.

Woodchopper:
1. With your feet positioned shoulder width apart, and a dumbbell grasped between both hands. reach upward diagonally. Your arms should be fully extended.
2. In one motion, pull the weight down and across your body to your front knee while rotating your torso.
3. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
4. Maintain your stance and straight arms. Return to the starting position following the same path across the body
5. Repeat the suggested number of repetitions on both sides

Single Leg Deadlift with Row:
1. Hold a dumbbell in each hand. Balance on one leg
2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg straight behind you for balance.
3. Continue lowering the Dumbbells until you are parallel to the ground
4. Perform a double dumbbell row in this position.
5. Return dumbbells to fully extended position and then return to the starting position.
6. Repeat for recommended amount of sets on each side.

Prone Dumbbell Row:
1. While holding a dumbbell in each hand, lay face down on a slightly inclined bench.
2. Your arms should be fully extended towards the floor with the elbows slightly bent and palms facing back.
3. Exhale as you raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor.
4. As you inhale, lower the dumbbells to the starting position
5. Repeat for the recommended amount of repetitions

For more descriptive workout routines and fat burning exercises check out the Three Phase Program!

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