A back-focused workout primarily targets the latissimus dorsi, trapezius, rhomboids, posterior deltoids, and erector spinae. It is recommended to start with compound movements and then move on to isolated exercises.
- Wide grip cable lateral pull down - great activation of the largest muscles in the back and a great compound lift to start the workout
- Close grip lateral pull down - fantastic to add emphasis to the latissimus dorsi (otherwise known as "lats")
- Chest supported machine rows - fantastic isolation movement to build thickness in the back
- Seated reverse flys - great activation and stretch of the posterior deltoids
- Close grip cable rows - f antastic isolation movement to build thickness in the back
For all exercises, choose a weight that pushes you but does not risk physical injury.