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Unlocking the Power of Your Back: A Comprehensive Workout Session

Welcome back, fitness enthusiasts! Today, we’re diving deep into the realm of back muscles – those often-neglected powerhouses that contribute not only to aesthetics but also to functional strength and posture. Whether you’re striving for a sculpted physique or aiming to enhance your athletic performance, prioritising your back muscles is key. So, let’s roll up our sleeves (pun intended) and get to work!

Exercise 1: Lat Pull Down

Target Muscles: The lat pull down primarily targets the latissimus dorsi, the broadest muscle of the back, which gives you that coveted V-shape. Additionally, it engages the biceps, rear deltoids, and various stabiliser muscles in the shoulders and upper back.

Technique: Sit down at the lat pull down machine with your knees firmly secured under the pads. Grab the bar with a wide, overhand grip, slightly wider than shoulder-width apart. Pull the bar down towards your chest while keeping your chest up and your shoulders back. Pause briefly at the bottom, then slowly release the bar back to the starting position.

Repetitions and Sets: Aim for 3 sets of 10-12 repetitions, ensuring that the weight you choose allows you to maintain proper form throughout each set.

Exercise 2: Seated Row

Target Muscles: The seated row primarily targets the middle and lower trapezius muscles, rhomboids, and rear deltoids, helping to improve posture and strengthen the muscles responsible for pulling movements.

Technique: Sit down at the seated row machine with your feet firmly planted on the footrests. Grasp the handles with an overhand grip, keeping your back straight and chest up. Pull the handles towards your abdomen, squeezing your shoulder blades together at the end of the movement. Slowly release the handles back to the starting position, maintaining control throughout.

Repetitions and Sets: Perform 3 sets of 10-12 repetitions, focusing on the mind-muscle connection and squeezing the back muscles with each repetition

Exercise 3: Pull Up

Target Muscles: The pull up is a compound exercise that primarily targets the latissimus dorsi, along with the biceps, rear deltoids, and various stabiliser muscles in the shoulders, upper back, and core.

Technique: Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended and your core engaged. Pull yourself up towards the bar until your chin clears it, focusing on using your back muscles to initiate and complete the movement. Lower yourself back down with control until your arms are fully extended.

Repetitions and Sets: Aim for 3 sets of as many repetitions as possible (AMRAP). If you’re unable to perform a full pull up, you can modify by using a resistance band for assistance or opting for inverted rows.

Exercise 4: Single Arm Bent Over Row

Target Muscles: The single arm bent over row primarily targets the latissimus dorsi, rhomboids, and lower traps, along with the biceps and rear deltoids. This unilateral exercise helps correct muscle imbalances and enhances stability.

Technique: Stand with your feet shoulder-width apart, place your knee on a bench, holding a dumbbell in one hand. Hinge forward at the hips, keeping your back flat and core engaged. Allow the dumbbell to hang towards the floor with your arm fully extended. Pull the dumbbell towards your hip, squeezing your shoulder blade towards your spine. Lower the dumbbell back to the starting position with control.

Repetitions and Sets: Perform 3 sets of 10-12 repetitions per arm, focusing on maintaining proper form and control throughout the movement.

There you have it, crew – a comprehensive back workout designed to ignite those muscles and unlock your full potential. Remember, consistency is key, so aim to incorporate these exercises into your routine at least twice a week for optimal results. And as always, listen to your body, adjust the weight as needed, and never compromise form for the sake of lifting heavier. Let’s strengthen those backs and stand tall, both in and out of the gym!

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Dan Keegan

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