Skip to content
7 Best

7 Best "Baby-Got-Back" Builders

These exercises are listed in the order that Amanda typically tackles them, but feel free to switch things up!

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.


small-EVOGEN WERNER PULL UP 0516 copy 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.


small-EVOGEN - WERNER CABLE ROW 0516 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

Older Post
Newer Post

24 comments

  • Hello my name is Karren from USA,Chicago i want to share an amazing experience i had with the Powerful trusted working spiritual healer, my husband Derrick filed for a divorce i was really devastated i cried day and night everyday i told a friend of mine about the situation and she told me about the powerful spiritual spell caster Abdul Basser i was feeling a little bit skeptical about it but i just decided to give him a try i did everything he asked me to do and he promised me 24hrs result and the next morning to my greatest surprise it was Derrick on his kneels begging me to forgive and accept him back i’m so happy all thanks to Abdul Basser he can also help you Email: basserabdul59@gmail.com

    Website: https://africanancientspells.mystrikingly.com/

    Call/WhatsApp: +27717403094

    Karren
  • Hello my name is Kelly from Mississippi USA i want to tell the world about the great and mighty spell caster called Prof Ibrahim my husband was cheating on me and no longer committed to me and our kids when i asked him what the problem was he told me he has fell out of love for me and wanted a divorce i was so heart broken i cried all day and night but he left home i was looking for something online when i saw an article how the great and powerful spiritual Prof Ibrahim have helped so many in similar situation like mine his email address was there so i sent him an email telling him about my problem he told me my husband will return back to me within 24hrs i did everything he asked me to do the next day to my greatest surprise my husband came back home and was crying and begging for me to forgive and accept him back he can also help you contact

    +27785149508 /
    Email:profibrahim98@gmail.com
    powerfulspellcastertraditionalhealer27785149508197.home.blog
    https://africanspellcaster.mystrikingly.com
    for quick results.

    Kelly
  • Revenge spells magic is potent enough to work as casters wish. But correct items needed to dole out the revenge curse could be difficult to gather.
    If you’re keen to know how to cast a revenge spell that really works, you need help from expert chanters. Experienced anchors will help you cast a potent, timely return revenge spell without hassle. When you’ve got correct hands handling your enchantment, making the most of your experience doling out revenge is easy.

    Revenge spells to punish someone until you are fully avenged. Revenge spells to teach someone a lesson they will never forget using voodoo revenge spells. My spells of revenge will inflict serious harm on your enemies, so do not use my revenge spells unless you are sure. Revenge spells for cheaters & your enemies. Revenge spells and curses to help you get the ultimate revenge. Voodoo revenge spells for cheaters, ex lovers, your enemies & people who want to harm you. Give life for life, eye for eye, tooth for tooth, hand for hand, foot for foot & to punish your enemies with revenge curses & spells for revenge.

    Did someone cheat on you and broke your heart, then get my revenge spells to mete out some strong revenge against your ex-lover. My revenge spells will ensure that your cheating lover will never cheat again for the rest of his life. Fix their love life to be a disaster with love revenge spells.

    If your husband is cheating on your or your boyfriend is cheating on you. Punish them together with the person they are cheating on you with love revenge spells. Make a person never find love or make a person never get married with love revenge spells. Remove a love revenge spell from your love life.

    Visit : +27785149508
    EMAIL:profibrahim98@gmail.com
    https://africanspellcaster.mystrikingly.com FOR GUARANTEED RESULTS

    Ibrahim

Leave a comment

Announce discount codes, free shipping etc