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This workout targets various muscles of the back using a combination of compound and isolation exercises. Remember to warm up before starting the workout and cool down afterwards. Adjust the weights and repetitions based on your fitness level and gradually progress over time.

Warm-Up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase blood flow to the muscles and prepare your body for the workout.


  1. Deadlifts:

  • 4 sets x 6-8 reps

  • Engage your entire back, especially your lower back, during this compound movement. Ensure proper form and use an appropriate weight for your level.

  1. Pull-Ups:

  • 3 sets x max reps (bodyweight)

  • Utilize an overhand grip. If necessary, use assistance bands or a pull-up machine.

  1. Barbell Rows:

  • 3 sets x 8-10 reps

  • Maintain a pronated (overhand) grip. Keep your back straight and engage your lats as you pull the barbell towards your lower chest.

  1. T-Bar Rows or Dumbbell Rows:

  • 3 sets x 10-12 reps

  • Use a T-bar machine or dumbbells. Concentrate on squeezing your shoulder blades together at the top of the movement.

  1. Lat Pulldowns:

  • 3 sets x 10-12 reps

  • Employ a wide grip. Pull the bar down to your upper chest while slightly arching your back.

  1. Seated Cable Rows:

  • 3 sets x 12-15 reps

  • Sit down at a cable row machine and use a V-bar attachment. Pull the handles towards your abdomen while keeping your back straight.

  1. Face Pulls:

  • 3 sets x 12-15 reps

  • Utilize a rope attachment on a cable machine. Pull the rope towards your face, emphasizing the squeeze in your rear deltoids and upper back.

  1. Hyperextensions (Optional):

  • 3 sets x 12-15 reps

  • Target your lower back muscles with hyperextensions. You can hold a weight plate for added resistance.

Cool Down: 5-10 minutes of light stretching, focusing on the muscles worked during the workout.


  • Rest 1-2 minutes between sets.

  • Focus on maintaining proper form throughout each exercise to prevent injury.

  • Gradually increase the weight as you become more comfortable with the exercises.

  • Incorporate a variety of exercises to effectively target different areas of the back.

  • Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any underlying health conditions or concerns. They can help tailor the workout to your specific needs and goals.


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