Personally, BACK day is one of my favourite days to train!!! Your back is such a HUGE muscle group that I think sometimes doesn't get paid enough attention to.
Not only does it look amazing when you have an aesthetic back, training your back will have substantial benefits for your long term health & well being!
It will prevent low back pain and keep your posture in tact as you age!
So keep reading if you want to read my favourite exercises to target each part of your back to complete the perfect BACK ATTACK workout!
For this workout, we are going to target 4 major regions of your back!
- Upper and Outer Lats
- Lower Lats
- Middle Back
- Low Back
UPER AND OUTER LATS EXERCISES:
To target this area, we are going to be doing movements that utilize a WIDE grip.
This will help develop that V-taper look must people want to achieve!
- Wide Grip Pull Ups
- Wide Grip Lat Pull Down
- Straight Arm Pulldown
LOWER LATS EXERCISES:
To target this area, you want to focus on more narrow grip/underhand exercises.
- Underhand Close Grip Lat Pull Down
- T-Bar Row
- Close Grip Pull Ups
- Reverse Grip Bent Over Rows
MIDDLE BACK EXERCISES:
Aim for close and medium grip pulling movements towards your midsection!
- One Arm Dumbbell Row
- Seated Cable Row
- Bent-Over Barbell Row
LOW BACK EXERCISES:
To target this area, movements where you bend from the waist are key! These movements will help strengthen and protect you from experiencing low-back pain.
- Back Extension
- Good Mornings
Choose a couple exercises from each area to make sure you are targeting your FULL back during your next back workout!
Aim for 3-4 sets of each exercise and depending on your goals, your rep ranges will vary!
If you are not sure what rep range is ideal for you, here is a quick guideline you can follow:
PRIMARILY POWER & STRENGTH - 1-4 REPS
SOME STRENGTH & SOME SIZE- 4-7 REPS
PRIMARILY SIZE & SOME STRENGTH- 7-12 REPS
PRIMARILY ENDURANCE & SOME SIZE- 12 + REPS
This is just a basic guideline you can use if you are confused as to where to start. Everyone's bodies are different and your training program may include many different rep ranges and set schemes to achieve different goals!
As always, if you have any questions or comments on how to perform an exercise I mentioned above or need guidance on creating an optimal program designed to just for YOU to suit YOUR needs, do not hesitate to contact me! :)