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Big Back Corrector
Winter's over but that back is still big 😭
This back workout will have your shirts fitting tighter and your posture standing taller.💪🏋️🔥
Estimated Workout Time ≈ 35 mins
Seated Cable Rows
(Close Grip)
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4 sets x 10 -12 reps
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Pro Tip: Engage your core and keep your chest slightly elevated throughout the movement. Imagine pulling with your elbows rather than your hands to fully engage your back muscles.
Wide Grip Cable Rows
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4 sets x 10 -12 reps
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Pro Tip: Focus on pulling the bar towards your upper chest while keeping your elbows flared out. This emphasizes the upper back and rear delts. Avoid shrugging your shoulders upward.
Assisted (or Weighted) Pull-Ups
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4 sets x 8-10 reps
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(adjust assistance/weight to complete reps with good form)
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Pro Tip: Use a controlled tempo—2 seconds up, 1-second hold at the top, and 3 seconds down. This increases time under tension and maximizes muscle engagement.
Rear Deltoid Rows
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4 sets x 10-12 seconds
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Pro Tip: Keep your elbows slightly above shoulder height and focus on pulling the weight back, not up. Squeeze your shoulder blades together at the peak of the movement for maximum rear delt activation.
Seated Lat Pull Downs
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4 sets x 10 --12 reps
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Pro Tip: Lean back slightly and pull the bar to your upper chest. Avoid pulling behind your neck, as this can strain the shoulders. Focus on a full range of motion and controlled movements.
