Back Exercises


1). Dumbbell Single-Arm Row

3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep. Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

1. Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight.

2. Rest your right knee on the bench and step your other leg out to the side.

3. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor.

4. Lower slowly back to the floor and repeat.

2). Barbell Bent-Over Row

3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep. Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

1. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart.

2. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor.

3. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

3). One-arm T-bar row

2 sets of 8 reps per arm. Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.

1. Add weight to one end of a barbell. Bend forward until your torso is almost parallel to the floor and keep your knees slightly bent.

2. Grab the bar with one arm just behind the plates. Pull the bar straight up with your elbow in until the plates touch your chest and squeeze your back muscles at the top of the move.

3. Slowly lower to the starting position and repeat without letting the plates touch the floor.

C2. Barbell Bent-Over Row

3 sets of 10 to 12 reps. Only rest when needed. Rest 90 to 120 seconds after the superset is complete.

1. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart.

2. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor.

3. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

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