8 Best Muscle Building Back Exercises Are You Ready To Grow Each Week Single arm row with one hand on a bench. single arm row with one hand and one leg on a bench. single arm arc row, reaching forward at the front of each rep. single arm barbell row (landmine to the rear) single arm "meadows row" (landmine to the side) in your workout: this is a "meat and potatoes" back exercise. Don't squeeze the bar or handle too hard, or your forearms and biceps will take over. use lifting straps on back day, then train your grip on arm day . pause for 1 2 seconds at the top of each rep, when your shoulder blades are pinched together or pulled down, then pause again in the stretched position. yes, this means you will have to use less.
Ultimate Back Workout Plan For Mass Back Workout Bodybuilding Backо Single arm kneeling lat pull down. use the same bar set you use for the pulldowns on a high cable pulley. after the last 12 reps of the pullover, immediately kneel and pull the bar to your sternum for 12 more reps. add weight as needed for more resistance. 4 sets, 12 reps. 4. behind the neck pull down. The bodybuilding back workout consists of the following exercises: rack pulls 3 sets x 5 reps. pull ups or lat pulldowns 4 sets x 10–12 reps. barbell rows 4 sets x 6–8 reps. dumbbell rows 3 sets x 10 reps. cable rows 3 sets x 12–15 reps. dumbbell pullovers 2 sets x 10 15 reps. Triceps workout: barbell lying triceps extensions: 4 sets x 8 reps. overhead cable triceps extensions: 4 sets x 10 reps. pushdown: 4 sets x 12 reps. you’ll perform a total of 30 sets in the back and triceps workout: 18 sets for your back and 12 for your triceps. Clever methods of increasing your training density and set by set effort will keep you on the path to building a truly monstrous back. single arm seated cable row: 4×12 15. kroc row: 4×10 15.
Comments are closed.