Classic Heavy Female Back Workout (5 GREAT Exercises)

Classic Heavy Female Back Workout (5 GREAT Exercises)


(Intro) Before we start this complete heavy
back day workout first things first: My name is Leah Atz welcome back to my
channel where you get no frill fitness fitness from a no frill female. Be sure if
you haven’t already subscribed to join the no frill nation. Welcome to all of my
new subscribers and existing subscribers thank you so much for your support. Now
let’s get into this video. Barbell row mechanical drop set. Start out with the pronated shoulder-width grip. Don’t pull the bar to your chest but pull it up to
your belly button. You’ll see I push my chest forward at the top to get a better
contraction in the back. Immediately after I grab the bar with the stronger
supinated grip or palms up doing the same thing; I bring the bar above the
path of my thighs to my belly button focusing more on the lower traps. For the lat pull-downs I want to show you
something. Freeze! Look at my grip I do a hook grip
instead of wrapped around the bar because I get a better mind muscle
connection and it’s all about that mind muscle connection
I also think about bringing my elbows down to my body instead of pulling the
bar with my hands. The pushdown is another great lat
exercise but again freeze. Instead of standing straight up I bend forward at
the hips which will give you better range of motion. Keep your arms straight
and think about bringing your palms to your thighs. The rackpull is one of my
favorites. Similar to a deadlift but instead you are pulling from a rack
hence the name. Great at working the posterior chain. Keep your chest forward
and look ahead with the bar position by the knees I drag the bar on my thighs
and then shrug back at the top. I don’t hip thrust forward too much and then push
my butt back to return the bar back to the rack. The dumbbell row I always start with
the non-dominant side I’ll switch over to the right here soon for a better view.
I see this done incorrectly all the time. Don’t pull the weight to your armpit
you’re just doing a modified drag curl. Instead bring the dumbbell to your hip.
When bringing the dumbbell back to starting position I allow my arm to move
forward to get a good stretch in the lat before the contraction. So there you have it one of my back day
routines. I hope you learned something, I hope you found it helpful. I like to
train back with biceps I do it as a pull day twice a week and you can use this
whole thing as a overall routine or you can pick it apart and add it into
your existing routine. Do what you want. If you like this video want to see more
videos make sure you give it a thumbs up if you have any suggestions on future
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and I’m gonna see all of you guys next time. I hope you all enjoyed this video
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you subscribe and don’t forget to I like to do my workout where you get no-frill
Fitness from a no frill female don’t forget to subscribe on your way don’t
forget yeah okay subscribe to join the no frill nation today we are going to go through a
complete full back complete full – you don’t have to say both words. Knucks if you’re still hanging around over there. There’s some more videos if you want to
check out I highly suggest them and down there make sure you hit the subscribe
button and thanks again all of you for watching