Good Back Day Workout

Be sure to pull from your elbow not your hands. Feel your muscles contract and leave your ego at the door.

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Keep your biceps out of the movement.

Good back day workout. Starting the workout with biceps curls would fatigue your arms to the point where they may not be able to assist you like they should on your back movements so the logical approach is to save biceps work till after youve trained your back. Bent-Over Barbell Row 5 sets of 1210866 reps. Building mass boils down to working hard and heavy mostly with free weights.

Holding onto the bar or weight drive you elbows as far back as possible trying to pinch your shoulder blades together. Face Pulls 3 sets of 10-15 reps. Bent-Over Dumbbell Row Dumbbell rows are great because you can get a stretch says Reid.

Generally back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when youre fresh. This workout is your blueprint to build balanced growth strengthen your large show musclesand the essential small stabilizersand eventually achieve improved muscle definition. Back Thickness Abs Note.

Too many beginners use way to much weight and never feel the muscle working. Take little to no rest in between moves. Your choice of a 15-20 min ab workout.

Dumbbell Curls 3 sets of 10-15 reps. Start lying on stomach with arms and legs extended on the floor so body forms one long line forehead on mat. Squeeze your glutes to raise your feet and legs engage your mid back and squeeze your shoulder blades to raise your arms off the floor in an extended position.

Do straight sets in the 8-10 rep range taking enough time between setsusually 90-120 secondsto recover your breathing rate and your strength. Here now are 4 examples of what a backbiceps day could look like using the guidelines and recommendations we just covered. Engage abs squeeze glutes and lift.

Alternate each back workout with your choice of a 10 min ab workout Seated Cable Rows 6 sets. Alternatively you can hold a weight plate close to your chest to increase the intensity. Lat Pull-Downs 3 sets of 8-10 reps.

How it works. Axle Deadlift 5 sets of 1210866 reps. Focus on firing your entire.

If a chiseled V-tapered back is the end goal of your mass-multiplying journey but youre starting off with a wimpy frame and little to no muscle thats fine. Barbell Shrugs 3 sets of 8-10 reps. Cables keep constant tension on your back so its great to use as a pre-exhaust exercise before you hit the dumbbell rows says Reid.

20 rep warm-up followed by 108866 sets. The thumb press will help with this. Bent Over Barbell Rows 4 sets of 5-8 reps.

Three or four days a week do 1 set of each of these at-home back workout exercises for a complete back workout at home. After the last exercise rest 1 to 2 minutes and repeat the full circuit 2 more times 3 times total. Heavy deadlifts may require an additional minute of rest.

Back Extension Stiff-Legged Deadlift Back Extension Once youre situated on the bench cross your arms over your chest or behind your head this is more difficult.

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