Back to Back

 

Summary: Target the back from a variety of angles with this all-encompassing lat workout. Mix up the grip, pull angle and stance to work the entire back efficiently wherever you are.

Time: 10 Mins.

Intensity: 3/10

 

 

Seated Low Row (10 Reps)

Sit with the feet out in front with the arms extended in front parallel to the legs. Keep the chest up tall with the core tight. The hands are at hip width.

Pull in until hands reach the obliques. Hold for 1 count. Return to resting position in controlled manner.

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Seated High Row (10 Reps)

Sit with the feet out in front with arms extended out in front parallel to the legs. Keep the chest up tall with the core tight. Hands are at hip width.

Pull in until hands reach the upper lats. Hold for 1 count. Return to resting position in controlled manner.

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Seated Pinch Row (10 Reps)

Sit with the feet out in front with the arms extended out in front parallel to the legs. Keep the chest up tall with the core tight. The hands are together in the middle of the body.

Pull in until hands reach the sternum. Hold for 1 count. Return to resting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Standing Pinch Row (10 Reps)

Stand in quarter squat position with chest close to parallel with the floor. Hinge at the hips. The hands are together in the middle of the body.

Pull the hands to the sternum. Hold for 1 count. Return to resting position in controlled manner.

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Delt Row (10 Reps)

Stand with the trunk bent near to parallel to the floor with arms resting at the sides. Hinge at the hips.

Pull the hands up to eyes. The elbows will follow the hands up. Hold for 1 count. Return to resting position in controlled manner. 

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Straight Leg Dead Lift (10 Reps)

Hinge at the hips to get into starting position. The back and chest are parallel to the ground with head up and legs straight/relaxed. Push the glutes forward and slowly straighten hips.

Lead the movement upwards with the shoulders. Finish the ascent standing tall. Hold for 1 count.

Bring the legs to a slight bend. Keep a slight arch in the back. Hinge at the hips and slowly descend until chest is parallel to the ground.

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REST: 30-60 Seconds

REPEAT