Workout 10: Back 

Back Exercises

1. Pull-Up

  1. Securely set the pin on the desired weight. Unlike other machines, theheavier the weight you use, theeasier this exercise will be (as the weight really serves as an assist, not resistance).
  2. Stand on the platform, and grab the wide pull-up handles above your head. You can also do this on your knees.
  3. Keep your abs engaged, spine neutral, and shoulders pressed down and back.
  4. Pull yourself up as far as possible, making sure to keep your abs are engaged and your shoulders are pressed down and back. Simultaneously try to activate yours lats. 
  5. Slowly release yourself downwards until your arms are almost straight. 
  6. Repeat for the desired amount of reps.

2. Seated Close Grip Cable Row 

Caution: Avoid swinging your torso back and forth. This can result in a lower back injury.


  1. Attach a V-bar to the low pulley on a seated row machine. When gripping the V-bar, your palms should be facing each other.
  2. Sit down on the machine and place your feet on the front platform with your knees slightly bent.
  3. Grab the V-bar handles, lean over, and keep your back upright with your shoulders back. Your back should be slightly arched with your chest sticking out. As you hold the bar in front of you, you should you should notice a stretch in your lats.
  4. Keep your torso stationary and your elbows tucked in as you pull the handles back towards your torso. You should be squeezing your back muscles and holding that contraction for a second.
  5. Slowly return the weight to starting position by releasing your shoulder blades back down.

3. Lat Pulldown

  1. Attach a wide-grip handle to the lat pulldown machine. Adjust the knee pad of the machine to fit your height to prevent your lower body from moving while performing this movement.
  2. For a regular lat pulldown, grasp the bar with an overhand grip with your arms at the end of the flat bar. 

For a reverse-grip lat pulldown, use an underhand grip and your palms facing your body. 

For a close grip, your hands should be positioned shoulder-width apart.

  1. Extend both arms up above you while holding the bar. Keep your back upright, create a slight curvature in your lower back, and stick out your chest.
  2. Keep your torso stationary and pull the bar down towards your body by drawing your shoulder blades and upper arms down and back. Squeeze your back muscles during this movement. 
  3. Slowly raise the bar in a controlled motion back to the starting position. Your arms should be fully extended and your lats fully stretched.

4. Straight Arm 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.

5. 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!

6. Inverted Row

  1. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground). You should be as close to parallel to the ground as possible!
  2. Grab the bar with an overhand grip (palms facing AWAY from you).
  3. Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.
  4. Pull yourself up to the bar until your chest touches the bar.
  5. Lower yourself back down.

*If this is difficult for you, place the bar higher on the smith machine, and stand a little bit  more vertically. 

7. 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.

8. T-Bar Row 

  1. Load an appropriate weight onto the end of the T-bar.
  2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad. Keep your back flat and make sure you have a firm grip on each side of the V-grip handle. 
  3. Remove the bar from the rest. Keep your chest up, your hips back, and your feet wider than shoulder-width apart. Lead the movement with your back, your arms should follow. The focus should not be on the angle of your arms, but on the contraction of your back.
  4. After your back reaches its maximum contraction and your shoulder blades are retracted, slowly let the weight of the bar pull your shoulder blades down to stretch your back. 
  5. Let your arms follow naturally until the T-bar is returned to its starting position.

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