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Beginner back workout 3

Jamie September 15, 2023

Wide Arm Lat Pulldown

Sit at a lat pulldown machine with your legs securely underneath the padded brace. Select the weight you wish to use. Grasp the bar, taking a comfortable overhand grip. This exercise can also be performed using resistance bands anchored on a fixed point.

Brace your core with your chest up, back slightly arched. Lean back slightly.

Pull the handle down to the top of your chest, your elbows pulling back.
Slowly return the bar up once the bar is at your chest. Avoid letting the weight stack touch.
Sets: 3 Reps: 8-12 Rest 1-2 minutes

Dumbbell Deadlift 
Place two dumbbells on the floor and stand facing them with your feet shoulder-width apart.
Hinge your hips, push your bum behind you, then bend your knees. Keep your back straight. Reach for and grip the dumbbells with an overhand grip and your arms fully extended.
Raise to an upright position holding the dumbbells, palms facing towards your body, keeping the dumbbells close to your shins. Extend your hips forward and do not round your back.
Reverse the motion to return the dumbbells to the floor, keeping hold of them.
Set: 4 Reps: 6-10 Rest: 90 seconds- 2 minutes

One Arm Dumbbell Row 
Position your right knee on the end of a bench with a dumbbell on the floor on either side. The bench can be flat or on an incline to support your back. Bend over until your torso is parallel with the bench, placing your right hand on the bench for support.
Reach down to pick up a dumbbell with your left hand in an overhand grip, your palm facing toward you.
Keep your back straight, core engaged.
Leading with your elbow, focus on pulling with your back muscles to lift the dumbbell to the side of your chest, your arm staying close to your body, elbow pulling back behind you. Exhale during this phase of the movement.
Squeeze your back muscles, then return to the starting position with an inhale.
Set: 3 on each arm. Reps: 8-10 Rest: 90 seconds

Seated Cable Row
Set the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated row machine.
Grasp the bar with a neutral grip (palms facing in).
Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
Keeping your body in position, pull the handle into your stomach.
Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.

Sets: 2 Reps: 15-20 Rest: 1-2 minutes

Bodyweight Back Extensions On a Ball 
Begin by lying face down with the ball under your lower abdomen and hips, your legs straight out behind you, braced against a wall or bench.
Place your hands behind your head or rest them on the ball if that’s more comfortable.
Round your upper back slightly and your chest over the ball.
Engage your lower back, squeezing and contracting your muscles to lift your chest off the ball, raising your torso.
Lift until your body is as high as possible without hyperextending (arching) your spine.
Sets: 2 Reps: 15 Rest: 60 seconds