Workout 34: Back & Triceps 


Back Exercises

1. Pull-Up

  1. Grasp the pull bar with a grip wider than your shoulder-width.
  2. Take a deep breath and depress the shoulder blades. Drive your elbows straight down to the floor to pull yourself up. Simultaneously, try to activate your lats.
  3. Pull your chin towards the bar until your lats are fully contracted. Slowly lower yourself back to the starting position and repeat. Try to do this motion slowly.

2. Straight Arm Rope Pulldown

  1.  Attach a wide bar at your shoulder-level on the pulley of the pulldown machine. Grab the bar with an overhand grip with your palms facing downward, and make sure your grip is wider than your shoulder-width.
  2. Take a couple steps back and make sure your feet are shoulder-width apart. Slightly hinge at the waist so that your torso is leaning forward. Keep your arms fully extended so that they’re parallel to the ground. Your arms can have a slight bend at the elbow.
  3. Pull the bar down while keeping your arms straight. Continue pulling down until your hands are beside your thighs; you should feel a contraction in your lats. 
  4. Reverse this movement while keeping your arms fully straight.

3. Reverse Grip Seated Cable Row

  1. Sit down at a cable tower with a row attachment. Grip the handle underhand at shoulder width. Brace through the core before beginning the movement.
  2. Pull the handle to your chest, keeping your back upright and tight throughout the movement.
  3. Focus on bringing the shoulder blades together at the end of the range of movement. Return to the start position under control, maintaining the same braced position in your torso.

4. Bent Over Barbell Row

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward by bending at the waist. Ensure that you are keeping the back straight until it is almost parallel to the floor. This is your starting position.
  2. Keeping the torso stationary, lift the barbell towards your torso. Keep your elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Slowly lower the barbell to the starting position. 
  4. Repeat for the recommended amount of repetitions.

Do not bounce up and down to get the bar up and down, and do NOT perform this exercise if you have back issues!


Tricep Exercises


1. Skull Crusher

  1. Lie back on a flat or slightly inclined bench. Using an overhand grip, grasp the innermost grips on the EZ bar. Hold it with your elbows tucked in and your arms perpendicular to the ground.
  2. Keeping your upper arms stationary, lower the bar by unlocking your elbows to a flexed position. Pause once the bar is directly above your forehead.
  3. Reverse the bar back to the starting position by extending your elbows while flexing your tricep.

2. Rope Pulldown

  1. Secure a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
  2. Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving. 
  3. After reaching the contracted position, slowly bring the rope up to the starting point.

3. Close Grip Bench Press

Caution: In order to protect yourself, it is advised to have a spotter help you.

  1. Start by lying on a flat bench. Retract your shoulder blades as far back as possible so they are touching the back of the pad and make sure to keep them there during the movement. 
  2. Using a close overhand grip, more narrow than shoulder-width apart, lift the bar from the rack. Hold the bar directly above your sternum with your arms locked.
  3. As you inhale, slowly lower the bar until you feel the it on (or close to) your chest. Your forearm should create a 45° angle to your body. To optimize the workout for your tricep, keep your elbows tucked in close to your torso at all times. 
  4. Bring the bar back to the starting position as you exhale. If you can, try to take at least  twice as long to go down than you did when coming up.

4. Diamond Push-Up

  1. Start by lying on the floor face down with your hands closer than shoulder-width apart. Hold your torso up at arm’s length.
  2. Lower yourself until your chest almost touches the floor.
  3. Using your triceps, press your upper body back up and squeeze your chest. 

Subscribe