Back workout with new tips 2025 part 1



 Introduction 📝

A well built  back is the foundation of a powerful physique.

While many focus on chest or arms.

 Your back muscles are essential for strength posture and symmetry.

Whether you are training for aesthetic or athletic performance.

This back workout guide well help you develop with thickness and strength.

The complete package.

                          1.Pull down

What is the pull down?
The pull down is a machine based exercise that Targets lats.The large muscle 💪 that give your back wide v shape appearance.
This exercise is ideal for beginners and advance  lifters alike and is a staple in most back workout routine .

How to perform pull down correctly?

             1.Setup the machine 
Adjust the thig pad so your legs and are secure and your feet are flat on the ground.
Setup right 
Setup right on the seat keep your core engaged.
              2.Grip the bar the 
Reach up  and grab the bar with a wide grip slight wider then shoulder width.
Your Palms should from you overhand grip.
Pull up shoulders blade together as you pull.
Keep your chest  lifted  and avoid leaning back to far.
               3.pause and contract 
When the bar is at chest  level pause for a second  and feel the contraction in your back muscle 💪.
Do not bounce or jerk weight key is control .
               4.Pull the bar down 👇
Inhale  and slowly  bar down towards your  upper chest not behind the nick.
Focus on squeezing your shoulder blades together  as you pull.
               5.Return Slowly 
Exhale and slowly  let the bar rise back  to the starting position with control .
Full  extend your arms without locking your elbows.
               2.Barbel bent over rows
What is the barbel bent over rows?
The barbel bent over rows is a compound strength training exercise that target 🎯 the upper and middle back especially the trapezoid rhomboid and latissimus dorsi.

 How to muscle 💪 work?

1. upper and middle traps.

2.Biceps 💪 

3.Core

How to perform barber bent over rows correctly?
1.Set your stance
Stand with your feet should width a part.

2.Hold the barbel with an over hand grip hands just wider than shoulder width.
                 2.Get into position 

Bend at your hips push your glutes back and slightly bend your knees.

Keep your back straight and torso at about  at a 45° degree angle to the foor.

Let the bar at the arms length in front of you.
                 3.Pull the barbel 

Pull the barbel toward your lower ribcage or upper west.

Squeeze your shoulder blades together top of the moment .
               4.Lower with control 🛂 

Slowly lower the barbel back to the starting position.

Keep your back flat and core tight throughout.
 
                       3.Leg press

What is the leg press?
 The leg press  is a seated machine exercise where you a weighted platform away using your legs.
It's a compound movement meaning it works multiple muscle 💪 at the same time .

Target 🎯 Muscle 💪 

Quadriceps 

Hamstrings

Glutes 

Lower legs 🦵 

How to perform leg 🦵 press correctly?

1.Set up the machine 

Sit down comfortably with your back flat against the pad.

Keep your feet shoulder width a part on the platform.

Grip the side handles for support   
 
 2.Starting position

Your knees should be a bent about a 90° angle .

Make sure yours knees are in line with your feet not caving  inward or  bowing  outward .

3.Execution

Push the platform up by extending your legs  but do not lock your knees.

Exhale as you press.

Slowly bring the weight back down with inhale.

4.Repettions

Beginners 

3 seta of 12 - 15 reps light to moderate weight.

Intermediate 

4 sets of 10 -12 reps  moderate weight 

Advanced
 
4 -5  sets 6 - 10 reps  heavy weight 







Location: FVX7+P6 Sgiogarstaigh, Isle of Lewis, UK

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