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Full Back Workouts

Primary Muscle:
Equipment:

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Primary Muscle
Equipment
Dumbbell Row

Dumbbell Row

Dumbell • Lats
Pullover (Dumbbell)

Pullover (Dumbbell)

Dumbell • Lats
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Machine • Lats
Chin Up

Chin Up

Machine • Lats
Lat Pulldown - Close Grip (Cable)

Lat Pulldown - Close Grip (Cable)

Machine • Lats
Reverse Grip Lat Pulldown (Cable)

Reverse Grip Lat Pulldown (Cable)

Machine • Lats
Rope Straight Arm Pulldown

Rope Straight Arm Pulldown

Machine • Lats
Single Arm Lat Pulldown

Single Arm Lat Pulldown

Machine • Lats
Wide Pull Up

Wide Pull Up

Machine • Lats
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Barbels • Upper Back
T Bar Row

T Bar Row

Machine • Upper Back
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Machine • Upper Back
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

Machine • Upper Back
Chest Supported Incline Row (Dumbbell)

Chest Supported Incline Row (Dumbbell)

Dumbell • Upper Back
Seated Row (Machine)

Seated Row (Machine)

Machine • Upper Back
Single Arm Cable Row

Single Arm Cable Row

Machine • Upper Back
Back Extension (Hyperextension)

Back Extension (Hyperextension)

Machine • Lower Back
Back Extension (Machine)

Back Extension (Machine)

Machine • Lower Back
Lean forward to the starting position as you breathe in.

Lean forward to the starting position as you breathe in.

Machine • Lower Back
Dead Hang

Dead Hang

None • Upper Back
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Back Extension (Hyperextension)

Machine Primary: Lower Back Secondary: Glutes, Hamstrings

Step-by-Step Instructions

  • Set yourself up on a back extension machine. Have your hips and thighs against the pad and your ankles locked on the foot brace.
  • Engage your abs, cross your arms in front of your chest, and take a breath.
  • Lower yourself by bending at the hips and move down until you feel a stretch in your hamstrings and glutes.
  • Engage your buttocks and lower back to raise your torso to the top position, pausing for a moment and exhaling.
  • Slowly extend your arm and breathe in.