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Have you ever left a significant other alone in a room to build a piece of furniture, only to come back a few hours later to find the instructions discarded, a few \u201cextra\u201d screws set aside, and a finished product that . . . gulp, <\/i>well, looks like it kinda might be OK?<\/p>\n
I mean, maybe not \u201cput-a-baby-down-to-sleep-in-it,\u201d but heck, somehow someway, it turned out all right. Maybe even after a few weeks of daily use, you find out that it\u2019s holding up surprisingly well. (Hint<\/strong>: Don\u2019t ever actually admit this fact to them, or they\u2019ll never read an instruction manual again.)<\/p>\n Thing is, workouts can be a little like that, as well. Sometimes tossing aside the official instructions and trying something new can yield results that you may not have expected but you can sure appreciate.<\/p>\n In the following back workout, designed by Ben Walker, personal trainer and owner of\u00a0Anywhere Fitness in Dublin, you\u2019ll find an uncommon approach to the order of the exercises \u2014 starting off with barbell movements (No. 1), followed by dumbbells in the heart of the session (No. 2) and finally three machine moves to finish the job (No. 3).<\/p>\n It\u2019s not just for an interesting change of pace, however. The order is important because you\u2019ll be starting off with the hardest, most challenging exercises first when you have the most energy to give, and then by the end, when your stabilizing muscles are shot, you can push through the final reps in the relatively safer confines of a machine. Sure, it may not be exactly how most workouts are built, but we think you\u2019ll love how it all turns out!<\/p>\n Note:<\/b> Rest one minute between sets.<\/p>\n Load one end of a barbell, with the other secure in a landmine or in a corner of the room. Straddle the bar facing the plates in a stance with your feet slightly wider than shoulder-width apart, your feet set straight\u00a0and a slight bend in your knees. Hinge your torso forward until it\u2019s almost parallel to the floor. You can grasp the bar hand-over-hand style or use a V-handle placed underneath the bar to grip.<\/p>\n Slightly shift your shoulders back, brace your core, and lift the weight toward your abdomen while keeping your torso in the same position throughout. Slowly lower the bar until your arms are extended \u2014 at the bottom of each rep, the weight should be slightly off the floor to maintain tension on the target muscles.<\/p>\n Walker\u2019s Why:<\/b> \u201cThe\u00a0T-bar row is a great addition to back workouts, as it puts more emphasis on your middle traps and rhomboids. You can target the midback more by performing the lift with your elbows kept in close to your sides. This position also allows the triceps to engage more in the lift and helps you achieve a fuller range of motion.\u201d<\/p>\n Start with the\u00a0barbell in front of you on the floor with the middle of your feet aligned underneath the bar and planted shoulder-width apart. Slightly bend your knees and \u201chinge\u201d your torso forward until parallel to the floor. Brace your core so that you don\u2019t round your back during the exercise \u2014 your shoulders should be slightly shifted back to keep your head and neck in a neutral position.<\/p>\n Grasp the bar with an overhand grip a little wider than shoulder-width apart, then powerfully lift the bar up toward your abdomen by pulling with your back and rear shoulders. After a one-count pause at the top, extend your elbows to lower the bar until it is resting on the floor.\u00a0<\/span><\/p>\n Walker\u2019s Why:<\/b> \u201cThe\u00a0Pendlay\u00a0row is similar to a traditional barbell row \u2014\u00a0the key difference is that it\u2019s performed with your upper body parallel\u00a0to the floor, hips bent to 90 degrees, while the more common barbell row is done with your torso at a 45-degree angle. When executed correctly in a parallel position, you\u2019ll\u00a0unlock the potential of your posterior muscles, maximizing power in the back,\u00a0scapular and\u00a0rear shoulder muscles. This variation of the row is also great for strengthening the lower back.\u201d<\/p>\n Standing with your feet shoulder-width apart, knees slightly bent, grasp a dumbbell in each hand with a neutral (palms facing in) grip. Hinge forward at your hips until your torso is between a 45-degree to 90-degree angle to the floor. The weights should hang straight down in front of your shins.<\/p>\n Without raising your upper body, pull the dumbbells up toward your abdomen, bringing your elbows high and above the level of your back. Hold the peak-contracted position for a brief count, then slowly lower along the same path.<\/p>\n Walker\u2019s Why:<\/b> \u201cWhile the dumbbell row is ideal for building your\u00a0upper\u00a0back, it also recruits your lats, biceps, lower back and deltoids as secondary movers during the lift. Contracting all these muscles together contributes to burning a lot of calories when performing this exercise \u2014 making back workouts great for weight loss and firming up.\u201d<\/p>\n Stand with your feet placed inside shoulder width, holding a pair of dumbbells in a prone (overhand) position at your thighs.<\/p>\n Maintain a slight bend in your knees, keep your head straight and abs tight, and bend your arms as you flex your shoulders to pull the dumbbells straight up toward your chin \u2014 they\u2019ll be just above the clavicles at the top with your elbows high and pointing out to your sides. Hold for a second before slowly lowering the weights to the start position.<\/p>\n Walker\u2019s Why:<\/b> \u201cThis exercise targets\u00a0numerous muscle groups. You\u2019ll work your deltoids (shoulders),\u00a0upper\u00a0trapezius (upper back) and your biceps. It\u2019s important\u00a0to execute the form properly \u2014 you need to remain steady, control the weights and go through a full range of motion.\u201d<\/p>\n Sit at a lat-pulldown machine so the bar is directly overhead or slightly in front of your body. Adjust the pads so that your quads fit snugly over your thighs. Grasp the angled ends of the pulldown bar with a wide, overhand grip. With your abs tight, back slightly arched and feet flat on the floor, pull the bar down to your upper chest, your elbows back and pointed out toward the sides in the same plane as your body.<\/p>\n Squeeze and hold for a brief count before slowly allowing the bar up along the same path. Don\u2019t let the stack touch down between reps.<\/p>\n Walker\u2019s Why:<\/b> \u201cThe lat pulldown isolates the latissimus dorsi, or lats, which functionally promote good posture while increasing spinal stability. This helps prevent injury and keep the back in a secure position when performing other\u00a0movements. The pectoralis major (chest), rotator cuff (shoulders) and biceps are all involved \u2014 and when drawing the bar to your chest, the hip flexors and core muscles engage to stabilize the position.\u201d<\/p>\n Place your knees in a comfortable position on the lower platform, and take an overhand grip on the handles above. Fully extend your arms to a \u201cdead hang,\u201d and retract your shoulder blades slightly by pulling them back and down \u2014 you\u2019ll keep them in this position for the full set. Flex your lats while bending your elbows to pull yourself up as high as possible, ideally to where your chin passes over the level of your knuckles. Pause in this position for a one-count before lowering yourself to the dead hang.<\/p>\n Walker\u2019s Why:<\/b> \u201cFor those who struggle with regular bodyweight pull-ups, the assisted machine is a nice way to build up your strength and confidence \u2014 it helps you perfect your form by mimicking the movement but with support.\u00a0Apart from building the major muscles in the back, shoulders and core, the pull-up also increases your grip strength, a benefit that translates to any and all exercises where you\u2019re carrying weight with your arms.\u201d<\/p>\n<\/p><\/div>\nThe Results in 1-2-3 Back Workout<\/b><\/h2>\n
\n\n
\n \nMode<\/td>\n Exercise<\/td>\n Sets<\/td>\n Reps<\/td>\n<\/tr>\n<\/thead>\n \n Barbell<\/td>\n T-Bar Row\t<\/td>\n 3<\/td>\n 8-15\t<\/td>\n<\/tr>\n \n Barbell<\/td>\n Pendlay Row<\/td>\n 3<\/td>\n 8-15\t<\/td>\n<\/tr>\n \n Dumbbell<\/td>\n Bent-Over Row<\/td>\n 3<\/td>\n 15-20<\/td>\n<\/tr>\n \n Dumbbell<\/td>\n Upright Row<\/td>\n 3<\/td>\n 12-15<\/td>\n<\/tr>\n \n Machine<\/td>\n Lat Pulldown\t<\/td>\n 3<\/td>\n 12-15<\/td>\n<\/tr>\n \n Machine<\/td>\n Assisted Pull-Up<\/td>\n 3<\/td>\n 15-20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Exercises<\/h2>\n
T-Bar Row<\/b><\/h3>\n
Pendlay Row<\/b><\/h3>\n
Bent-Over Row<\/b><\/h3>\n
Upright Row<\/b><\/h3>\n
Lat Pull-down<\/b><\/h3>\n
Assisted Pull-Up<\/b><\/h3>\n