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Advanced Back Workout

Jamie July 18, 2023

Exercise 1: Deadlifts
Stand with your feet shoulder-width apart, toes slightly pointed outward.
Bend down and grip the barbell with an overhand or mixed grip (one hand overhand, the other underhand).
Keep your back straight, engage your core, and lift the bar by extending your hips and knees.
Stand up fully, pushing your hips forward and squeezing your glutes.
Lower the bar back down with control, keeping your back straight.
Aim for 4 sets of 6-8 reps.

Tips: Deadlifts are a compound exercise that primarily targets your lower back, but also engage your entire posterior chain. Start with a weight that challenges you, ensuring proper form and technique throughout the movement. If you’re new to deadlifts, consider working with a fitness professional to learn the correct technique.

Exercise 2: Single-Arm Dumbbell Rows
Place your left knee and hand on a bench, keeping your back parallel to the ground.
Hold a dumbbell in your right hand, arm extended fully.
Pull the dumbbell up towards your waist, squeezing your shoulder blade.
Lower the dumbbell back down with control.
Switch sides and repeat the exercise.
Aim for 3 sets of 8-10 reps per arm.

Tips: Focus on keeping your core engaged and your back flat throughout the movement. Avoid twisting or rotating your torso. Maintain a controlled and smooth motion, emphasising the contraction of your back muscles.

Exercise 3: Drop Set: Lat Pulldowns
Sit at a lat pulldown machine with your knees secured under the pads.
Grab the bar with a comfortable overhand grip.
Perform a set of 8-10 reps with a challenging weight.
Immediately reduce the weight and perform another set to failure.
Repeat this process for a total of 3 drop sets.

Tips: Control the movement and avoid using momentum. Focus on squeezing your lats as you pull the bar down, and maintain proper form throughout the drop sets.

Exercise 4: T-Bar Rows
Stand facing a T-bar row machine with your feet shoulder-width apart.
Place a V-handle attachment on the bar and straddle it, gripping the handles.
Hinge forward at the hips, keeping your back straight and chest up.
Pull the bar towards your abdomen, squeezing your shoulder blades together.
Lower the bar back down with control.
Aim for 3 sets of 10-12 reps.

Tips: Maintain a neutral spine position and avoid rounding your back. Focus on initiating the movement from your back muscles, rather than relying on your arms or shoulders.

Exercise 5: Reverse-Grip Pulldowns
Sit at a lat pulldown machine with your knees secured under the pads.
Grab the bar with an underhand grip, hands slightly narrower than shoulder-width apart.
Lean back slightly and pull the bar down towards your upper chest, focusing on your lower lats.
Slowly release the bar back up to the starting position.
Aim for 3 sets of 10-12 reps.

Tips: Keep your torso upright and avoid excessive swinging or rocking. Focus on pulling with your elbows and contracting your lower lats throughout the exercise.

Exercise 6- Finisher: Machine Rows
Sit at a machine row station and adjust the chest pad to fit snugly against your torso.
Grasp the handles with a neutral grip.
Pull the handles towards your abdomen while squeezing your shoulder blades together.
Slowly release the handles back to the starting position. Aim for 1 second on the concentric phase and 4 seconds on the eccentric phase to increase the time under tension.
Aim for 3 sets of 12-15 reps.

Tips: Focus on maintaining proper form and controlling the weight throughout the exercise. Avoid using momentum and engage your back muscles to initiate the movement.
Remember to warm up adequately before starting the workout and cool down with some stretches afterward. Adjust the weights and repetitions based on your fitness level, and always prioritise proper form and technique. Rest and recover adequately between sets and workouts to optimise your results