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Intermediate Back Workout

Jamie July 18, 2023

Exercise 1: Bent-Over Barbell Rows
Stand with your feet shoulder-width apart and slightly bend your knees.
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend forward at the waist while keeping your back straight and parallel to the ground.
Pull the barbell towards your lower chest by retracting your shoulder blades.
Lower the barbell back down in a controlled manner.
Aim for 4 sets with a rep range between 6-10.

Tips:
Keep your core engaged and back straight throughout the movement.
Avoid using momentum to lift the weight; focus on using your back muscles.
Start with lighter weights and gradually increase as you become comfortable with the movement.

Exercise 2: T-Bar Rows:
Position yourself at a T-bar row machine with your chest against the padding and your feet firmly planted.
Grip the handles with both hands, keeping your palms facing each other.
Pull the handles toward your abdomen by retracting your shoulder blades.
Squeeze your back muscles at the top of the movement.
Slowly lower the handles back down.
Aim for 3 sets of 10-12 Reps.

Tips:
Maintain a stable and neutral spine position throughout the exercise.
Keep your elbows close to your body as you pull the handles.
Control the weight and avoid swinging or using momentum.

Exercise 3: Lat Pulldowns:
Sit at a lat pulldown machine with your knees firmly positioned under the pads.
Grip the bar with your hands slightly wider than shoulder-width apart and palms facing forward.
Pull the bar down towards your upper chest by engaging your lat muscles.
Keep your chest lifted and shoulder blades pulled down and back.
Slowly release the bar back up to the starting position.
Aim for 3 sets of 10-12 Reps.

Tips:
Avoid leaning back excessively or using your body weight to pull the bar down.
Focus on squeezing your back muscles at the bottom of the movement.
Use a controlled tempo throughout the exercise.
There are different variations of the lat pull down, be sure to change the grip attachments from time to time to target different portions of the lats.

Exercise 4: Seated Cable Rows:
Sit at a cable row machine with your feet resting against the foot pads.
Grasp the handles with your palms facing each other and arms fully extended.
Pull the handles towards your midsection while squeezing your shoulder blades together.
Keep your back straight and avoid leaning back.
Slowly extend your arms back to the starting position.
Aim for 3 sets- 1st set 15 Reps, 2nd set 12 reps and 3rd set 8 reps. Adjust weight accordingly.

Tips:
Maintain a stable posture and avoid excessive swinging or jerking motions.
Focus on initiating the movement from your back muscles.
Keep your elbows close to your body as you pull the handles.

Exercise 5: Dumbbell Single-Arm Rows:
Place your left knee and hand on a flat bench, ensuring your back is parallel to the ground.
Hold a dumbbell in your right hand with your arm fully extended.
Pull the dumbbell towards your hip by retracting your shoulder blade and flexing your elbow.
Squeeze your back muscles at the top of the movement.
Lower the dumbbell back down in a controlled manner.
Perform 3 sets on each arm aiming for 10-15 reps per arm.

Tips:
Keep your core engaged and maintain a stable position throughout the exercise.
Avoid twisting your torso or using excessive momentum.
Focus on pulling with your back muscles rather than your arm.
Remember to warm up before starting your workout and adjust the weights used according to your fitness level. Proper form and technique are crucial, so start with lighter weights if necessary and gradually progress as you become comfortable with the exercises. Rest for about 60-90 seconds between sets to allow for recovery.