Superset Back Back Workout Bodybuilding Gym Musclemorph Https Single arm row with one hand on a bench. single arm row with one hand and one leg on a bench. single arm arc row, reaching forward at the front of each rep. single arm barbell row (landmine to the rear) single arm "meadows row" (landmine to the side) in your workout: this is a "meat and potatoes" back exercise. Note: do the first 4 sets with your torso vertical, then lean back at a 45 degree angle to the floor and pull the last 8 reps to your upper chest. 4 sets, 8 reps (plus 8 more reps) 2. lying t bar row. 4 sets, 10 reps (wide grip) 3. seated cable rows. 4 sets, 10 reps (use wide grip lat pulldown bar attachment) 4.
6 Back Workouts вђ Best Exercises For Beginners At The Gym Use lifting straps on back day, then train your grip on arm day. pause for 1 2 seconds at the top of each rep, when your shoulder blades are pinched together or pulled down, then pause again in the stretched position. yes, this means you will have to use less weight! use weight that allows you to control and feel each rep—and no more!. The bodybuilding back workout consists of the following exercises: rack pulls 3 sets x 5 reps. pull ups or lat pulldowns 4 sets x 10–12 reps. barbell rows 4 sets x 6–8 reps. dumbbell rows 3 sets x 10 reps. cable rows 3 sets x 12–15 reps. dumbbell pullovers 2 sets x 10 15 reps. Clever methods of increasing your training density and set by set effort will keep you on the path to building a truly monstrous back. single arm seated cable row: 4×12 15. kroc row: 4×10 15. Aim for 10 or more working sets per muscle per week (split however you prefer). lead off each workout training heavier (80 percent or higher of your 1rm) on free weight or compound exercises.
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