Back 101

Wide grip Pullup

3 sets x 12 reps rest 1 minute

grab the bar with an overhand grip. Fully extend your arms and and  stretch your lats. As you pull up. engage your  arms and lats whilst keeping your elbows out to your sides

Pull yourself up as high as as you can.

Return to start position and repeat.

You may use an assisted pullup machine or resistance bands if a standard pullup is too hard.

 

Bentover Barbell Row

3 sets x 12 reps rest 1 minute

Keep your knees bent and remain in the bent-over position throughout the exercise. Grab the bar with a double overhand grip Using a  slightly wider-than-shoulder-width grip. Aim to pull the shoulder blades together whilst engaging grip and pulling bar in towards your core. Return to start position and repeat.

 

Reverse-Grip Pulldown

3 sets x 12 reps rest 1 minute

Take an underhand, shoulder-width grip.

Keep your body upright with a slight arch in your back as you fully extend your arms at the top. Keep your chest out and flexed throughout the movement. Pull your elbows down and back as far as you can until the bar approaches your upper chest. Squeeze your shoulder blades together at the point of peak contraction. Return to start position and repeat.

 

Close-Grip Seated Cable Row

3 sets x 12 reps rest 1 minute

Sit at a low pulley machine with Keep a slight bend in your knees. Grasp the v bar in a neutral grip. Keep your body in an upright position with a slight arch in your lower back. Pull together your shoulder blades, whilst pushing chest out and pulling your elbows back as far as is comfortable. Return to start position and repeat

 

Back Extension

Whilst facing down on the bench, cross your arms over your chest or behind your head . engage glutes and Slowly bend at the waist as far as you comfortably can,

Contract your low-back muscles to raise your torso until you reach the starting position and repeat