The Perfect Back Day Workout

Bent Arm Barbell Pullovers-3 sets of 12 reps Photo credit: WorkoutLabs.com

• Lie on a bench with the barbell using a shoulder grip width. For beginners, just use the bar itself until you feel comfortable enough to start adding weights to the ends.
• Hold the bar straight over your chest with a bend in your arms.
• While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
• At that point, bring the bar back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
• Hold the weight on the initial position for a second and repeat.

Classic Bent Over Row-3 sets of 12 reps

• Holding your bar, bend your knees slightly and bring your torso forward, by bending at the waist.
• Now, while keeping the torso still, breathe out and lift the bar to you.
• Then inhale and slowly lower the bar back to the starting position.
• Repeat for the recommended amount of repetitions.

Cable Lat Pull Downs-3 sets of 10 reps Photo credit: WorkoutLabs.com

• Grasp cable bar with wide grip.
• Sit with thighs under supports.
• Pull down cable bar to upper chest.
• Return until arms and shoulders are fully extended.

Bent Over One-Arm Dumbbell Row-3 sets of 10 reps

• Kneel over side of bench by placing knee and hand of supporting arm on bench.
• Position foot of opposite leg slightly back to side.
• Grasp dumbbell from floor.
• Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal.
• Return until arm is extended and shoulder is stretched downward.
• Repeat and continue with opposite arm.

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