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Gym

Back Workouts

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01

Pull-Ups

  • How to Perform:
    Grip a pull-up bar with palms facing away. Pull your body up until your chin is above the bar. Lower yourself in a controlled motion.

  • Sets/Reps: 3–4 sets of 6–10 reps.

  • Tip: If you can't perform full pull-ups yet, use an assisted pull-up machine or resistance bands.

02

Deadlifts

  • How to Perform:
    Stand with feet shoulder-width apart, barbell in front. Bend your knees and hips to grip the bar, keeping your back straight. Stand by driving through your heels, extending your hips and knees. Lower the bar to the ground.

  • Sets/Reps: 3 sets of 8–10 reps.

  • Tip: Avoid rounding your back during the lift.

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03

Bent-Over Rows

  • How to Perform:
    Hold a barbell or dumbbells with palms facing down. Hinge at the hips, keeping your back straight. Pull the weight towards your abdomen, then lower it back down.

  • Sets/Reps: 3–4 sets of 10–12 reps.

  • Tip: Squeeze your shoulder blades together at the top of the movement.

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