Name: Playbook - Christopher Morton - Back Workouts
Uploaded: 2023-02-26T20:09:03.267Z
Duration: 45 min
Description: Back Workouts

Like everything else when it comes to working out your back form is very important. In these workouts pay close attention to my hands. For example while doing single arm rows when i come down i twist my wrist so my palms are facing backwards this allows me to get a full stretch in my back.

Make sure though out this workout you keep your head up. So many different variations to this exercise, i like doing it with a full stretch in my Lats by making sure at the end of my rep my palms are facing back which allows me to get that extra extension i need.

Single arm dumbbell row

When doing bent over rows you’ll want to keep your knees slightly bent while bending over at the waist, keeping your lower back arched and shoulders back… that’s the form you’ll want to be in. Make sure to keep your head up for the duration of the workout .

Dumbbell Bent Over Row

The key to success when it comes to doing upright rows start with your elbows . As you pull the dumbbells up your elbows should be going out. While doing this exercise you will get a good pump in your rhomboids (upper back)

Dumbbell Upright Row

Doing straight leg dead lifts are great, not only for stretching your hamstrings and working out your glutes, but also your lower back!

Dumbbell Straight leg Deadlift

This exercise is pretty self explanatory… your lower back though will be on fire! I personally think this is the most effective workout when working lower back

Lower Back extensions

Sumos squats are great exercises to get a deep stretch to your inner thighs will build your glutes as well as workout your lower back

Dumbbell Sumo Squat

Pull ups are a complete back workout it literally hits the whole back. If you can’t do a pull up that’s fine! What i recommend you do is hang from the bar for 10 seconds get a good stretch then do it again this way your muscles get activated and down the rode you’ll be able to do some.

Pull ups

Just watch my form as i got up i make sure to bring my arms all the way up to ensure a full stretch through my whole back. Make sure the weight is comfortable enough to allow that! It’s all about the stretch and the muscle contraction that’s ultimately how you gonna see muscle definition.

T Bar Lat Pull Downs

This back workout you get a nice full back muscle contraction and extension. You want your legs to either be close or shoulder width apart what ever your comfortable with. The main thing is engaging your core muscle by keeping your body tight… you notice the only thing moving are my arms . With that being said make sure the weight is light enough for you to accomplish that. You shouldn’t have heavy weight during this exercise is a lot of pressure on your joints