{"id":10103,"date":"2022-11-04T18:45:41","date_gmt":"2022-11-04T18:45:41","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-top-to-bottom-back-workout-oxygenmag\/"},"modified":"2022-11-04T18:45:41","modified_gmt":"2022-11-04T18:45:41","slug":"the-top-to-bottom-back-workout-oxygenmag","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-top-to-bottom-back-workout-oxygenmag\/","title":{"rendered":"The Top-to-Bottom Back Workout | Oxygenmag"},"content":{"rendered":"
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Is your back workout not delivering the results you expect? If your efforts to create a well-defined rear view are leaving you less than impressed, perhaps its time for a new approach \u2014 a \u201cfriendly takeover\u201d of your regular routine may be in order, shaking non-responsive muscles out of their complacency and into higher levels of performance.<\/p>\n
This top-down back workout approach begins with the upright row, which activates the upper reaches of your back muscles, including the trapezius. While women don\u2019t necessarily strive for a protruding, defined trap muscle, that result is not a danger, especially as used here in more of a warm-up role.<\/p>\n
Next is the pull-up and kettlebell row, which focus on the latissiumus dorsi \u2014 the large fan-shaped muscles that extend from your spine to the back\u2019s outer edges \u2014 as well as various muscles of the mid-back, including the infraspinatus, lower traps and erector spinae.<\/p>\n
A classic powerlifting movement, the barbell deadlift, follows, although you won\u2019t do it with maximum strength in mind during this back workout. Instead, you\u2019ll use a moderate weight for 8 to 10 reps per set, stimulating a series of muscles in the posterior chain from the legs to the hips to the lower and upper back. You\u2019ll finish with a dynamic posterior chain move, the kettlebell swing, and finally the back extension, a bodyweight move that directly targets the erector spinae of the low back.<\/p>\n
All together, these six exercises can provide a comprehensive overhaul, ensuring no key area of the back escapes scrutiny. Give this back workout a month or two \u2014 your morale should get a boost next time your back is up for review.<\/p>\n
\n | \n | \n<\/tr>\n<\/thead>\n | ||||||||||||||||||
Exercise<\/strong><\/td>\nSets<\/strong><\/td>\n | Reps<\/strong><\/td>\n<\/tr>\n | Barbell Upright Row<\/td>\n | 3<\/td>\n | 25, 20, 15<\/td>\n<\/tr>\n | Pull-Up<\/td>\n | 3<\/td>\n | As many as possible<\/td>\n<\/tr>\n | Bent-Over Two-Arm Kettlebell Row<\/td>\n | 3<\/td>\n | 20, 15, 10<\/td>\n<\/tr>\n | Barbell Deadli<\/td>\n | 3<\/td>\n | 8\u201310<\/td>\n<\/tr>\n | Kettlebell Swing<\/td>\n | 3<\/td>\n | 15\u201320<\/td>\n<\/tr>\n | Exercise-Ball Back Extension<\/td>\n | 3<\/td>\n | 20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Barbell Upright Row<\/h3>\n |