FULL BACK WORKOUT EXPLAINED w/ MIKE VAN WYCK | HOW TO GROW A COMPLETE BACK!
Warm-up
Light cardio (e.g., jogging, jumping jacks) for 5-10 minutes
Dynamic stretches (e.g., arm circles, torso twists)
Workout
Pull-ups: This compound exercise works multiple back muscles. If you can’t do full pull-ups, use an assisted pull-up machine or a band.
Bent-over rows: This exercise targets the lats and rhomboids.
Dumbbell rows: A variation of bent-over rows, dumbbell rows can help you focus on each side individually.
Face pulls: This exercise works the traps and rhomboids.
Lat pulldowns: Another effective exercise for the lats.
Cool-down
Static stretches (e.g., child’s pose, standing quadriceps stretch) for 5-10 minutes
Tips:
Focus on proper form: Using incorrect form can lead to injuries.
Listen to your body: If you feel pain, stop and rest.
Vary your exercises: To avoid plateaus, change your workout routine regularly.
Consider using a spotter: For exercises like pull-ups, a spotter can provide safety and assistance.
Remember to consult with a healthcare professional before starting any new workout routine.