A worked and defined back gives the appearance of having a smaller waist, therefore, men and women can benefit aesthetically speaking of a suitable training for this part of the body.
However, working the back correctly is not only going to provide us with benefits on an aesthetic level: the work of strength in the back is beneficial to protect the spine , improve posture and facilitate daily activities. Therefore, this time we bring you a brutal super series routine that will work every muscle in your back, and that will maximize the time you dedicate to this area of your body, giving you incredible results.
Back routine
1. Wide grip pulley pulls – close grip
Both variations offer a complete work of the lats: with the wide grip the upper part of these muscles is worked more, while with the closed grip the lower part. The important thing in the pulley pulls is not the width of the grip, but the position of your hands, a prone grip (with the palms of the hands facing outwards) will allow you to get more out of these exercises.
As you lower the pulley toward your chest, contract your back muscles for a brief moment before returning to the starting position. Only the arms should move, the torso should remain static throughout the exercise.
2. T-Bar Row – Barbell Deadlift
The T-bar row allows you to carry more weight and helps build muscle tissue in your upper back. If you do not have available the attachment that allows you to fix the bar at one of its ends to perform the row this exercise, you can replace it with the seated row using the pulley machine.
When performing the deadlift, remember to keep the bar close to your body and your back straight. When you have lifted the bar, push your chest out and contract your back.
3. One-Handed Dumbbell Row – Back Hyperextensions
If desired, add weight to the hypers by holding a plate. Use controlled movements in both exercises, concentrating on contracting the muscles you are working – this will give you better results than doing fast, uncontrolled reps.
How to do the routine?
- Each super series is made up of two exercises that you must execute one after the other, with minimal rest. Rest 1 to 2 minutes between super sets.
- You must complete each super series 3 times in total, the first 2 times with a range of between 8 and 12 repetitions, and the last super series doing all the repetitions you can using a correct technique (until muscle failure ).
- You can use the same resistance for all super sets, or reduce the load when working on super sets that you do to failure.
Do this routine at least once a week and prepare to have a strong and defined back.
