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2.23.21 FULL BACK WORKOUT

What's up friends? I'm assuming you came here from YouTube... Did you enjoy that CHELTS workout? If you did, there is plenty more where that came from right here on my website.

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But for now, enjoy this free back workout below, and go get your pump on! When you're ready, you can sign up below!

 

2/23: BACK

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. TS* Incline Facing DB W Raise / Incline DB Reverse Fly / Incline DB High Wide Row (elbows wide)

NOTE: W-raise, arms come up to make a W.  Hands will be above elbows, elbows pointed down, making a "W" with your arms. Your thumbs point back behind you.

2. Wide Grip Pullup (3 sec eccentric)

NOTE: Use a band for assistance!  I will be using one too so don't feel bad! I'm using a light one so that my form is strict and I'm not pulling with my shoulders.

3.  Single Leg Bent-over Rows

NOTE You will be in single leg stance with dumbbells at the side of the leg that's on the ground. The purpose for this is to create less stress on the back. You'll also be forced to eliminate any momentum, cheating, or technique issues. Any aberrations in form will immediately disrupt balance. Ideally you should be able to handle at least 70% of the weight you use for standard bent-over rows. If you're unable to do this, then you need to work on your single-leg balance

If balance is not a strong suit, do the single leg bent over, but place the toe of other leg on top of a bench kind of like a bulgarian split squat.

4. SS* Neutral Grip Pulldown / Neutral Grip High Row

NOTE: The neutral grip high row can be done at the lat pull down, just stand up and place one foot up on the seat for balance.

5. SS* Seated Cable Row (wide grip) / Seated Cable Row (close underhand grip)

6.  Single Arm Smith Machine Row

NOTE: Stand to the side of the bar and bend over creating a 90 degree angle with your body, then slowly reach down with the arm on the side of the bar and grip with a neutral grip rowing upwards.

 

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