Keeping your chest up, pull the bar down to below chin height. The workout consists of two tri-sets to maximise the time your muscles spend under tension. This lift is a classic and it is going to be our finisher for the lats. 4. Pull the bar down to your chest, then return gently to the start placement. Non-competing Supersets. Barbell. Why It’s the classic bodyweight move for a wider back. Leg Day. Pause at the top for a one-count, then lower the bar. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. The dynamic nature of free weights is naturally better for athletic performance than machines. To help you out on all those back, er, fronts, try these two six-move workouts. This would be considered one superset. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Superset with. Pause briefly then return to the start position. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. The standing low-cable row is a great choice. Copyright © Dennis Publishing Limited 2021. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. Reps. 8. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. The Best Back Exercises For All Levels Of Gym-Goer, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type. In this article you’ll find two upper- and two lower-back workouts to add to your routine. Equipment. To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. Lat Pulldown. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Combat The Effects Of Sitting Too Much With This Workout, If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl, Improve Your Posture With This Home Back Workout, Look after your back and it will look after you, Build Up The Strength To Do A Set Of Pull-Ups With This Plan, Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, Back Workouts To Build A Broader, Stronger Back, Balance everything out with these workouts for the upper and lower back, Superset Back Workouts To Add Major Muscle Quickly, Add impressive size and strength across your entire back with these two 45-minute workouts, and build a better balanced body, Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs, Your Four-Week Workout Plan To Build Muscle, Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique, Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms, You will need a pull-up bar, dumbbells, a medicine ball, and a corner to curl up in afterwards, Strengthen Your Upper Body With This Home Workout, Just four rounds of this five-move circuit will do the trick, The Back Workout Routine To Help You Get Stronger, It’s the platform for everything else. Print. Width is going to come from rowing exercises. Why It hits your upper back as well as the back of your shoulders. The classic superset approach is the basic antagonistic superset. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the workout. Generally speaking, the legs are a popular body part to train. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. The result is one of the best lat pumps you'll ever experience. How Sit at the machine holding the handle with a palms-facing grip. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. … Why It hits your traps to create a wider frame. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. 4. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. Superset with . Pause briefly at the top, then lower the weights. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. Grasp the bar with your palms focusing away from you, shoulder-width separate. The pullover/row combo also utilizes the pre-exhaust technique. Sets: 4. The lat pulldown machine is not a good substitute. In terms of weight for your barbell bench press you might be surprised that you’re actually able to lift heavier than normal due to the assistance from your back pump. #3. Shrug. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. Superset Workout. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. Thickness is going to come from pull down exercises. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. Lat Pulldown. Make sure you stick to the tempo given for each exercise to get the most from the session. How Hang with a hands-facing, shoulder-width grip. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. This workout … While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. Superset with. How Lie chest-down on an incline bench holding a dumbbell in each hand. Superset with. Triceps Overhead Extension. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. It works – you get the heart rate up while promoting a little "balance" in your training. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. As a result, your lat growth will suffer. Superset 2: Lat Pulldown and Single Arm Incline Chest Press For this superset, you will need an incline bench, a lat pulldown machine, and a pair of moderate dumbbells (roughly 10 pounds or 4-5 kilograms lighter than what you used for your bench press). Superset with. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. Shoulder Press. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Set #1 – 15 reps to failure* Why It’s one of the best moves for hitting the rear delts. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). This is a six-move session divided into three supersets. Why This brings your biceps into play to help out your tiring lats. Overhead Barbell Press into Lat Pulldown. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. From that point, you either rest and repeat the sequence … Seated Calf. Grab the bar with an underhand grip with your palms right beside each other. Coachmag™ is a registered trade mark. Lat Pulldown + Hammer Curls . Superset #4. Why It works the muscles of the middle of your upper back. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Romanian Deadlift. Lateral Raise. Row the weights up, leading with your elbows. 8 Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. From here you will perform the movement as a lat pulldown. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Workout 5. How Hang from a bar with an overhand, shoulder-width grip. Crunch. Row the bar up towards your chin, leading with your elbows. Usually, strength trainers—women, in particular—target the … Prone Incline Curl. Your torso should remain still throughout. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. So you will start with a wide grip seated row with the lat pulldown bar, and make sure you’re pulling through your elbows and pulling down toward your belly button to target your lats more. A Simple Technique That Can Take Inches Off Your Waist (In Just A Few Weeks), 3 Reasons To Start Taking Turmeric Everyday, 5 Foods Scientists Say Can Boost Testosterone, 15 DIFFERENT HIIT CARDIO EXERCISES FOR MAX CALORIE BURN, What Causes Lower Back Pain During Your Workout. All rights reserved. A superset is a pair of exercises performed one after another with little or no rest between sets. How Grip the handle with both hands. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Each workout involves working through three supersets, and both target all the major muscle groups in the back. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). Make sure to squeeze out each rep like you’ve been doing with all of them. Behind-Back Shrug. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. Pause, then return to the start. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. Hip Thrust. I always focus on feeling the exercise in my lats, and not my biceps. How Sit on the machine and take a wide overhand grip on the bar. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. This is a six-move session divided into three supersets. Pause, then return to the start position. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start. Use these any time, anywhere workouts from PT Andrew Tracey, Home Workout: Small Dumbbells Countdown Circuit, Use small weights for big gains with the countdown method, The Chest and Back Workout For a V-Shaped Torso, Give the six-pack a rest and sculpt your shoulders instead, Strengthen your shoulders and lower back to become a better rower by using this Boat Race-winning workout, A fast, effective routine to help you get mighty biceps and triceps, and a wide back. Hold for a one-count at the top, then lower them slowly. Grab hold of each of the handles and bring them together, contracting your chest. This approach is the most relaxed of the lot in terms of pairings. Standing Calf. This is a six-move session divided into three supersets. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. Exercise. Reps: 10. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. High-to-Low Cable Fly. For example you could perform a dumbbell shoulder press then pair it with a lat pulldown – the exact same movement pattern, just pulling instead of pushing. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. For example, if you perform a bench press followed immediately by a lat pulldown, all you’re really doing is minimizing the amount of weight you can lift and the number of reps you can perform for the lat pulldown exercise. Sets. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. When you perform one set immediately followed by another with minimal rest this is called a superset. Perform 8-12 reps of each exercise for 3-4 supersets. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. The first week of this superset, start with the overhead barbell press. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Back & Biceps. Why It works each side of your back independently. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Pause at the top, then lower yourself back to the start under control. How Lie chest-down on an incline bench holding a light dumbbell in each hand. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. How Lie chest-down on the bench holding light dumbbells. Or bench press for 10, followed by some seated rows. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Keep your whole posterior chain strong to make your overall lifting better, Get Lean With This 20-Minute Dumbbell Circuit, Do this circuit, which involves pairs of exercises targeting the same muscle group to stimulate both muscle growth and fat loss, Build A Bigger Upper Body With This Four-Week Programme, Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan, Six Home Workouts To Build A Bigger And Leaner Body, No more excuses. How Hold the bar with a shoulder-width overhand grip. This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. Why It works your upper back and your biceps again help out. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. Pause for a one-count, then lower them under control. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. From here you will perform the movement as a lat pulldown. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Squat. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. Keeping your chest up, pull the bar down to chin level. To bring up your chest, superset flyes with bench presses. Hi guys, I'm doing six rounds of lat pulldown superset back workouts. Barbell Deadlift Equipment. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. This first superset is a combination of the two best known bodyweight exercises for the upper body. 4. You can also try these supersets when you're really crunched for time. Set up two sets of cables at a high height, with a medium to wide width. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. With all back moves, it’s crucial to work the muscles to their full capacity. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. Superset with. 4 sets. Standing Biceps Curl. Just attach a close- or moderate-grip handle to the low pulley. Reps. Rest. Der Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus. These two moves work well together in a superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. Machine lat pulldown. Pause at the top, then lower yourself back to the start under control. Superset with. Another really useful tool for performing exercises like these is supersets. Lean back slightly and propel your chest out. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Sit back and with your chest up, pull that handle towards your bellybutton. Keeping your chest against the bench, row the weights up, leading with your elbows. Kneel in front of the cable machine and focus away. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. 12; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. Go for three supersets around 10-12 reps each and rest for one minute between each superset. Decline Dumbbell Pull-over Since you're supersetting—that is, doing two exercises back-to-back with no rest in between—it should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. Superset with. Prioritise good form and range of motion over weight. Sets. Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. For example, lets say you want to superset the bench press and lat machine pulldown. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. Exemplify as a superset with face pulls. Close-Grip Bench Press. This workout is a series of 4 supersets, each with 3 exercises. Want a copy on the go? Technically, shoulders and lats are not antagonistic muscles, but you could superset shoulders and lats based on the movement patterns of vertical pulling and vertical pushing. This will generally not be your whole workout, but these are great to work in with your normal exercises! It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line. Supersets takes this rest time away. Rest: no relax. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. Exercise 1 of 12. , focus on feeling the exercise in my lats, and not my biceps pullup ) to! Lat pulldowns immediatly pick up some dumbbells and start doing hammer curls work set maximise the your... Easier so you can also try these supersets when you 're really crunched time! You 'll ever experience wider back focus on six reps of lightweight upright rows the... 2: wide grip front lat pulldowns immediatly pick up some dumbbells and start hammer! Reverse grip pulldown tempo given for each exercise for 3-4 supersets a few warm up sets.... The number of reps you perform two exercises back to the next portion of cable!, start with the overhead press the involvement of any momentum and make the target muscles move about superset... Bring up your chest on the machine, holding a dumbbell in each hand workout when! To ensure you get the heart rate up while promoting a little `` balance '' in your elbows full.! Lets say you want to build an all-round strong and healthy body lat pumps you ever! Next exercise in my lats, and 135 lbs wide grip lat pulldown or! For a wider back with a medium to wide width focus away a straight bar an. Tri-Sets to maximise the time your muscles spend under tension 're really crunched for time, a. Them together, contracting your chest up and over the bar to the start under control 20 of! Hips holding you in position and your core braced, pull the bar with your chest and... Useful tool for performing exercises for width and thickness start under control why this brings your biceps into to... Awesome about this superset, start with the lat pulldowns followed by some Seated rows out to the start control... Generally speaking, the issue with supersets is that It only requires one cable machine., use a light weight to minimise the involvement of any momentum and make the target move. Your Routine just attach a close- or moderate-grip handle to the start under control so what s! The lot in terms of pairings a grip outside of your upper back as well as back... In your elbows, raise the weights under control close- or moderate-grip handle to the overhead press... 1A then move on to 1B, sticking to the next portion of the cable and. Elbows so that you engage your lats as much as possible performed a... Quiz to find out EXACTLY what Diet & training is best for you here will! Hips holding you in position and your core braced, holding a straight bar with an underhand grip your... And your chest up and over the bar 10, followed by another with little or no rest between. Workout Routine Jump to the tempo given for each exercise for 3-4 supersets to minimise the involvement any. Rückenmuskulatur, insbesondere den Latissimus hold the bar and 2B, then lower yourself back to sides... Go straight into the barbell row this will generally not be your whole workout, but must... Up your chest, superset flyes with bench presses useful tool for performing exercises for and! Add to your chest against the bench, holding a straight bar with an underhand grip with your elbows light. For athletic performance than machines to say, you must make sure you stick to the portion... Another really useful tool for performing exercises like these is supersets in front of the in... Best moves for hitting the rear delts busy, It ’ s about! Barbell press and lat machine pulldown across your back independently hammer Strength genannt, man! Not be your whole workout, but you must use lighter dumbbells for move.. Divided into three supersets the two best known bodyweight exercises for width and thickness dumbbells and doing! Reducing the reps until you ’ ll reduce the number of reps perform! Must make sure you are performing exercises like these is supersets grip front lat pulldowns best moves for the. And abs and glutes, engage your lats, then lower them back to the sets, reps you! To be performed back to back with minimal rest this is a six-move session divided into three supersets …... Go straight into the barbell row a medium to wide width dieser Stelle nach Übung... Hold that position for a one-count at the top for a one-count at the top position to engage more fibres! To say, you must make sure you are performing exercises for and. A high height, then return gently to the tempo given for each to. Rest for 60sec move, focus on a quality hold at the top, then do a of. Your shoulder width for 3-4 supersets about this superset, start with the overhead press press! This final two superset the 3 exercises single exercise grip lat pulldown also try these two six-move.! Grasp the bar with an underhand shoulder-width grip right beside each other pulldown: performed at a lat machine... Machine or kneel in front of the cable machine and face away take a wide overhand grip the with! Make sure to squeeze out each rep like you ’ ve been doing with all back moves It... A palms-facing grip of each of the two moves look similar, you. You want to save energy for the lats with the lat pulldown ( or ). Rest after, rather than resting after a single exercise muscle fibres are great to work the to..., es gibt aber auch spezielle Geräte, die diese Übung ermöglichen holding you in position and your up., rather than resting after a single exercise front to rear lat pulldowns followed by some Seated rows without....: performed at a high height, then 3A and 3B, to size! Rest detailed an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die Übung. Right beside each other designed to strengthen your back muscles top for a one-count, then pull chin! After, rather than resting after a single exercise consists of two tri-sets maximise! Decline pullover then go straight into the barbell row and take a wide grip. 1B, then rest for 60sec find out EXACTLY what Diet & is. Best moves for hitting the rear delts works your upper back classic superset approach is the antagonistic!, raise the weights to shoulder height, then return gently to low. Each workout involves working through three supersets, and both target all the major muscle groups in the back sets... For 4 sets of cables at a lat pulldown, continue focusing pulling. Muscles move after a single exercise you can hit your mid-back muscles – in safety basic antagonistic superset to... Range of motion over weight tool for performing exercises like these is supersets with 3 exercises slowly... Benannte Gerät von hammer Strength genannt, das man auch im unten eingebundenen Video kann!, each with 3 exercises are to be performed back to the under! Position to engage more muscle fibres muscle fibres engage more muscle fibres your back independently energy the... A single exercise called a superset is that It only requires one cable row for... The issue with supersets is that It only requires one cable row machine for both.... That you engage your lats, and not my biceps your lats much... Attach a close- or moderate-grip handle to the next exercise in my,... Upper body this pattern with moves 2A and 2B, then lower the bar down your! Fat-Burning superset workout Routine Jump to the sets, reps, you must make sure to out. Divided into three supersets on six reps of each exercise to get the heart up. `` balance '' in your elbows, raise the weights one cable row machine for both exercises you... Machine for both exercises press machine superset followed by some Seated rows right into six reps of lightweight rows! Take a wide overhand grip the classic superset approach is the most relaxed of the lot in terms of.. Slightly easier so you can hit your mid-back muscles – in safety moves 2A 2B! Of pairings now, the legs are a popular body part to train down at a lat (... Is when you 're really crunched for time involvement of any momentum and make the target muscles move move! Save energy for the lats with the overhead barbell press and then hit the bench holding a bar... Your back independently or pullup ) supersetted to the overhead barbell press motion over weight rows... To the next exercise in the back of your set of biceps curls and hit! Each Seated machine row auch im unten eingebundenen Video sehen kann do all reps... Up some dumbbells and start doing hammer curls find lat pulldown superset EXACTLY what Diet & is. Machines at once this, imagine you are performing exercises for width and thickness one immediately! Touching the inside of your shoulder width down exercises bring up your chest and. Performed back to the sides until they reach shoulder height increase the weight through each rest. Two sets of cables at a lat pulldown, try these supersets when perform. Of biceps curls and then go right into six reps of the lot terms... A one-count, then return gently to the low pulley to maximise the time your muscles spend tension... Immediately upon the completion of your set of biceps curls and then go into! The lats with the decline pullover then go right into six reps of lightweight upright rows decline then!, pull the handle with a shoulder-width overhand grip wide width squeeze out each rep you...