Back Workout

. Pull-Ups/Chin-Ups (3 sets x 8–12 reps)

• Targets: Lats and upper back.
• Modification: Use an assisted pull-up machine or resistance bands if needed.

2. Bent-Over Barbell Rows (3 sets x 10–12 reps)

• Targets: Middle back, lats, and traps.
• Alternative: Dumbbell rows or T-bar rows.

3. Lat Pulldowns (3 sets x 10–12 reps)

• Targets: Lats and biceps.
• Home alternative: Use resistance bands anchored above.

4. Seated Cable Rows (3 sets x 10–12 reps)

• Targets: Mid-back and traps.
• Alternative: Dumbbell rows with a flat bench.

5. Deadlifts (3 sets x 6–8 reps)

• Targets: Lower back, traps, and overall posterior chain.
• Modification: Use lighter weights or Romanian deadlifts for a focus on form.

6. Face Pulls (3 sets x 12–15 reps)

• Targets: Rear delts and traps.
• Use a cable machine or resistance bands.

7. Hyperextensions (Back Extensions) (3 sets x 15–20 reps)

Alternative: Supermans (bodyweight).

Targets: Lower back and spinal erectors.