The Perfect Back Day Workout

Bent Arm Barbell Pullovers-3 sets of 12 reps DSC_0389 Photo credit:
  • 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 DSC_0389
  • 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 DSC_0389 Photo credit:
  • 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 DSC_0389
  • 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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