This is a complete back workout that hits the entire back from top to bottom. I start off with good mornings to really work the spinal erectors, then db rows to work the lats, hammer strength rows, pull ups, and then abs.
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Hey how’s it going? It’s Lee Hayward here from LeeHayward.com and I'm in training back today. I got my workout here. Start off, so some good mornings. We’re going to banging out a few heavy sets of five reps. Just starting off light and pyramiding up each set then I'm going to be moving in to some one dumbbell rows, bang a few sets of those, throw in some pull-ups and there will be mixing up my grips with those you know wide gripped, closed grip, parallel all of that. I like to mix it up with each set. So today I'm going to gets a few sets of those and then I'm going to be doing some hammer strength high rows on the hammer strength machine. It’s a cool roll variation that really hits the upper backed in a cool angle that you normally don’t get when you're doing a typical free weight exercise. Then I'm going to finish off and do some ab work for that. So that will conclude the workout. So without further ado, let’s get to it. All right, the first exercise is good mornings. And for this, I’m going to be using close stands, keep my knees slightly bent and my back tight. And then I'm just going to be bending over at the waist here. And this is a great exercise that really works the spinal erectors and will help add thickness to your back. Not only that, but this is a great exercise that will also help bring up your squat as well because very often that the back is the weak link when it comes to squatting. It’s not usually the legs. I know most people have troubles because their back is not in shape. With this you’ll notice that I'm bending over at the waist until about parallel to the floor. You can see it better in this angle right here. Not quite parallel, I mean just stopping a bit but again, this is going to vary depending ony our flexibility level and what you feel comfortable with. But the main thing is to just start off light and build up gradually. [Demonstration] The next exercise in the workout is one arm dumbbell rows. And this is a great exercise to really build up the back especially the lats. It will help to add thickness and width to your back. Now the cool thing about one arm dumbbell rows is that you're going to be working each side individually because you’re handling dumbbells. And I like this because it helps to develop balance between the left and the right sides of the body. Sometimes when you're doing machine exercises or barbell exercises, your stronger side can actually overcompensate for your weaker side thus leading to some uneven development. But doing dumbbell exercises like this can help to balance that out. With this exercise, I'm going to be working up to doing three heavy sets of 10 reps. [Demonstration] Okay, this right here is the hammer strength high row. Now I'm sure not all gyms probably have this piece of equipment but if you do have it or something similar, by all means take advantage of it. This is a great rowing exercise that really targets the back from a unique angle. It’s chest supported and you're actually rowing down probably about a 45 degree angle here. You're not rowing straight in. so it really targets the upper back and gives you a good stretch throughout the lats. Okay next, I'm moving on to pull-ups. Now I've got a little confession to make about the pull-ups. I actually do these and space them out throughout my entire back workout. I normally don’t just do them all in one grouping of an exercise like I do with the other movements. For example, I’ll start off my back workout with a set of pull-ups and then probably like after every exercise, I’ll throw in another set of pull-ups. I find by doing them this way and spacing them out over the course of my workout, I can get more total pull-ups done rather than if I were to just group them all together in a bunch of sets like id o for most back exercises or any exercise for that matter. So, I’ll just mix up the grips here. You know, grab all of the different hand spacings and usually shoot for about five or six reps per set. Now I'm

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