Your back helps you stand tall and look lean better
than any other muscle zone does. Carve your torso into perfect shape
with 3 hard-hitting back workouts .
1. Building your back, with these back workouts can torch your belly fat. That's because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pullup to bolster these muscles fast.
2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not your hands.
3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they're used in most upper-body activities. Stretch your lats every day to stay loose.
THE RECORD-BREAKING PULLUP CIRCUIT
Raise your personal best in pullups by three to five reps in 4 weeks, using a technique that emphasizes the lowering portion of the lift. It's a simple way to build the largest muscles of your back—your lats.
How it works: Do as many pullups as you can. (If you can't complete a single rep, go to the next step.) Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total, then perform the seated close-grip row for 12 reps. Rest 60 to 90 seconds, then repeat the circuit twice. Try this back workout 3 days a week, resting for at least a day between sessions.
THE TALL-AND-MIGHTY COMBO
Shoring up your lower-back muscles, rear shoulders, and middle trapezius will instantly improve your posture. These two moves can do the trick.
How it works: At the start or end of your back workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this back workout one to three times a week.
THE BIG-MUSCLE FLEX PLAN
Mix and match your moves every time you use this routine(back workout) , for new challenges and fresh back workouts. This variety means you'll be more likely to stick to your training program.
How it works: Start with either the dumbbell single-arm row or barbell bent-over row. Do three sets of 12 reps, resting for 30 to 60 seconds between sets. Then do either the seated wide-grip row or the seated close-grip row. Again, do three sets of 12, resting for 30 to 60 seconds between sets. Finish with a "drop set" of lat pulldowns—that is, complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10. Do this routine(back workout) twice a week.
Try this 3 days a week, resting for at least a day between sessions.
1. PULLUP
Grab the bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms fully extended. Pull yourself up over the bar, and then slowly lower yourself to the starting position.
Pull yourself up until your chin is over the bar. Do as many pullups as you can.
2. NEGATIVE PULLUP
Use a bench to hop up to the bar, and then lower your body at the same rate of speed to a count of 10.
That's one rep. Do three reps total.
3. SEATED CLOSE-GRIP ROW
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Perform 12 reps. Rest 60 to 90 seconds, then repeat the circuit one time.
WORKOUT INSTRUCTIONS
At the start or end of your workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this routine one to three times a week.
1. SWISS-BALL BACK EXTENSTION
Lie facedown on a Swiss ball and push your feet against a wall or hook them under a bench. Your chest should be off the ball. Cross your arms and bend forward at the waist until your midsection covers the ball. Then raise your torso up off the ball.
Your torso should be in line with your lower body at the top of the move.
2. CABLE SCAPULAR RETRACTION
Attach a bar to a low pulley cable. Sit on a bench or the floor and grab the bar with an overhand, shoulder-width grip. Without bending your elbows, pull your shoulder blades back as far as you can and squeeze them together. Return to the start.
This is a slight movement. The bar should move back only a few inches.
Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets
WORKOUT INSTRUCTIONS
Do this routine twice a week.
1A. DUMBELL SINGLE-ARM ROW
Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, then slowly lower the weight.
Pull the weight up so your elbow passes your torso.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
1B. BARBELL BENT-OVER ROW
Stand holding a barbell with an overhand grip, your hands slightly more than shoulder-width apart. Push your hips back and bend forward until your torso is almost parallel to the floor. Draw the bar toward your rib cage. Pause, then lower the bar. Maintain a slight bend in your knees throughout the movement.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
Do three sets of 12, resting for 30 to 60 seconds between sets.
2B. SEATED CLOSE-GRIP ROW
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Do three sets of 12, resting for 30 to 60 seconds between sets.
3. LAT PULLDOWN
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down, and then pull the bar to your chest. Let the bar rise.
Keep your elbows pointed down as you pull the bar toward you.
Complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10.
3 Things You Don't Know About Your Back
1. Building your back, with these back workouts can torch your belly fat. That's because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pullup to bolster these muscles fast.
2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not your hands.
3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they're used in most upper-body activities. Stretch your lats every day to stay loose.
Pick Your Plan: 3 Back Workouts for Custom Results
THE RECORD-BREAKING PULLUP CIRCUIT
Raise your personal best in pullups by three to five reps in 4 weeks, using a technique that emphasizes the lowering portion of the lift. It's a simple way to build the largest muscles of your back—your lats.
How it works: Do as many pullups as you can. (If you can't complete a single rep, go to the next step.) Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total, then perform the seated close-grip row for 12 reps. Rest 60 to 90 seconds, then repeat the circuit twice. Try this back workout 3 days a week, resting for at least a day between sessions.
THE TALL-AND-MIGHTY COMBO
Shoring up your lower-back muscles, rear shoulders, and middle trapezius will instantly improve your posture. These two moves can do the trick.
How it works: At the start or end of your back workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this back workout one to three times a week.
THE BIG-MUSCLE FLEX PLAN
Mix and match your moves every time you use this routine(back workout) , for new challenges and fresh back workouts. This variety means you'll be more likely to stick to your training program.
How it works: Start with either the dumbbell single-arm row or barbell bent-over row. Do three sets of 12 reps, resting for 30 to 60 seconds between sets. Then do either the seated wide-grip row or the seated close-grip row. Again, do three sets of 12, resting for 30 to 60 seconds between sets. Finish with a "drop set" of lat pulldowns—that is, complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10. Do this routine(back workout) twice a week.
The Record-Breaking Pullup Circuit
Raise your personal best in pullups by three to
five reps in 4 weeks, using a technique that emphasizes the lowering
portion of the lift. It's a simple way to build the largest muscles of
your back—your lats.
WORKOUT INSTRUCTIONSTry this 3 days a week, resting for at least a day between sessions.
- Do as many pullups as you can. (If you can't complete a single rep, go to the next step.)
- Without resting, use a bench to hop up to the bar, and then lower yourself to a count of 10. That's one rep. Do three reps total.
- Move immediatley to the seated close-grip row, performing 12 reps.
- Rest 60 to 90 seconds, then repeat the circuit twice.
1. PULLUP
Grab the bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms fully extended. Pull yourself up over the bar, and then slowly lower yourself to the starting position.
Pull yourself up until your chin is over the bar. Do as many pullups as you can.
2. NEGATIVE PULLUP
Use a bench to hop up to the bar, and then lower your body at the same rate of speed to a count of 10.
That's one rep. Do three reps total.
3. SEATED CLOSE-GRIP ROW
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Perform 12 reps. Rest 60 to 90 seconds, then repeat the circuit one time.
The Tall-and-Mighty Combo
Shoring up your lower-back muscles, rear shoulders, and middle trapezius will instantly improve your posture. These two moves can do the trick.WORKOUT INSTRUCTIONS
At the start or end of your workout, perform the Swiss-ball back extension and cable scapular retraction. Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets. Complete this routine one to three times a week.
1. SWISS-BALL BACK EXTENSTION
Lie facedown on a Swiss ball and push your feet against a wall or hook them under a bench. Your chest should be off the ball. Cross your arms and bend forward at the waist until your midsection covers the ball. Then raise your torso up off the ball.
Your torso should be in line with your lower body at the top of the move.
Attach a bar to a low pulley cable. Sit on a bench or the floor and grab the bar with an overhand, shoulder-width grip. Without bending your elbows, pull your shoulder blades back as far as you can and squeeze them together. Return to the start.
This is a slight movement. The bar should move back only a few inches.
Do two sets of 10 to 15 reps for each move, resting 60 seconds between sets
The Big-Muscle Flex Plan
Mix and match your moves every time you use this routine, for new challenges and fresh workouts. This variety means you'll be more likely to stick to your training program.WORKOUT INSTRUCTIONS
Do this routine twice a week.
- Start with either the dumbbell single-arm row or barbell bent-over row. Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
- Then do either the seated wide-grip row or the seated close-grip row. Again, do three sets of 12, resting for 30 to 60 seconds between sets.
- Finish with a "drop set" of lat pulldowns—that is, complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10.
1A. DUMBELL SINGLE-ARM ROW
Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, then slowly lower the weight.
Pull the weight up so your elbow passes your torso.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
Stand holding a barbell with an overhand grip, your hands slightly more than shoulder-width apart. Push your hips back and bend forward until your torso is almost parallel to the floor. Draw the bar toward your rib cage. Pause, then lower the bar. Maintain a slight bend in your knees throughout the movement.
Do three sets of 12 reps, resting for 30 to 60 seconds between sets.
2A. SEATED WIDE-GRIP ROW
Sit on a bench or the floor and bend forward to grab the lat-pulldown
bar from a low pulley cable. Using a wide overhand grip, pull the bar
toward your midsection. Resist the weight as you extend your arms back
out in front of you. Keep your back straight as you pull the bar to your abs.Do three sets of 12, resting for 30 to 60 seconds between sets.
Attach a V-handle to a low pulley cable and sit on a bench or the floor. Grab the handle and hold it with your palms facing each other. Pull the handle toward your midsection, and then slowly straighten your arms back out in front of you. (Staring straight ahead will help you keep your back straight.)
Do three sets of 12, resting for 30 to 60 seconds between sets.
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down, and then pull the bar to your chest. Let the bar rise.
Keep your elbows pointed down as you pull the bar toward you.
Complete 10 reps with the most weight you can handle. Without resting, reduce the weight and do 10 more, then reduce it again for another 10.
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