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TRI-SET Part 1 (3 sets of 15-20 reps)
1.) ONE-ARM DUMBBELL ROW
Target Muscle Groups: MIDDLE BACK+LATS
Try not to jerk the dumbbell around here. The goal is to isolate the back muscles, so we want smooth, fluid movements.
2.) BENT OVER BARBELL ROW (wide grip)
Target Muscle Groups: MIDDLE BACK+LATS
Make sure to keep your back flat, bend at the hip AND bend your knees.
3.) BACK EXTENSION
Target Muscle Groups: LOWER BACK
Resist the urge to use your momentum on this one and use this opportunity to really squeeze your lower back muscles. Tighten your abs to support your back and try to keep your neck relaxed.
TRI-SET Part 2 (3 sets of 15-20 reps)
4.) CHIN-UP
Target Muscle Groups: LATS (minor muscle: biceps)
Be sure not to swing down here. Remember: smooth, fluid movements.
5.) UNDERHAND CABLE PULLDOWNS (close grip)
Target Muscle Groups: LATS (minor muscle: biceps)
Avoid using the momentum on the recoil and steadily pull down on the bar at a consistent pace. Be sure to keep the bar in front of your face for good form.
6.) WIDE-GRIP LAT PULLDOWN
Target Muscle Groups: LATS+MIDDLE BACK
Avoid using the momentum on the recoil and steadily pull down on the bar at a consistent pace. Be sure to keep the bar in front of your face for good form.
FINAL EXERCISE
7.) CABLE ROW (3 sets)
Target Muscle Groups: MIDDLE BACK+LATS
Burn out! Do as many reps as you can on a low weight setting. Keep your body erect and isolate your target muscles.
Related Article: 5 Benefits of Using a Rest-Pause Technique for Back Movements
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