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ARA complete back workout only requires these key exercises:
1) Straight-Arm Pulldown
A lat isolation move that teaches proper shoulder position and keeps the arms mostly straight. Keep ribs down, shoulders depressed, and pull the bar/rope down in an arc toward the hips. Control the return to feel the stretch.
2) Wide-Grip Lat Pulldown
Targets back width with extra emphasis on the upper lats and upper back. Use a wide overhand grip, keep the chest up, and pull by driving the elbows down, not by curling with the biceps. Avoid shrugging at the top.
3) Bent-Over Row
A staple for back thickness and overall pulling strength. Hinge at the hips with a neutral spine, brace the core, and row toward the lower ribs or waistline. Keep the torso stable and avoid excessive swinging.
4) Wide-Grip Seated Row
Great for mid-back (rhomboids, traps) and rear delts. Sit tall, reach forward for a controlled stretch, then pull with elbows out slightly and squeeze the shoulder blades back. Keep the shoulders down and don’t lean back too far.
5) Close-Grip Lat Pulldown
Emphasizes the lats through a strong elbow path close to the body. Use a neutral or underhand close grip, pull to the upper chest, and keep elbows tucked. Slow on the way up to maintain tension.
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