Dr. John A. King walks through a 20-minute back workout targeting strength gains. He covers seated lat pulldowns, seated rows with different hand placements, V-handle variations, and bent-over rear-delt movements, explaining which back muscles each targets and the reps and tempo needed for growth.
It'll only take about 20, 22 minutes, which is what I normally do for back, and that's what I've seen my massive growth on with my very first competition. So the first one is a seated lat pulldown. So you pull it down like this, and it just works across the top of the upper back. Okay, so it's when you're seated down, you pull the machine down, you come down to there. Next is go to a seated row where you're leaning forward. You're bringing it back, but the chest comes right up. And keep the hands up tight, okay? You can also move it so the handles are down low. If you do it so the handles are down low, it's gonna pull it through this part. When the hands come up to your mid-chest, it's gonna move it up here. So hands low, hands mid. So lat pulldown, seated row, like that. Then take the grip, it's a 2-handle grip that you use for the seated row. There's like a V like this and they've got 2 handles there. Take that and put that up on the lat pulldown machine and pull it down in like this. So it's going to get all through the, not the top of the chest, but around through the shoulder and into the top of the back there. You'll feel it all through there. You will feel it through the chest when it comes in on that. The next one, and this is a, they call it a shoulder exercise, but it's also back, is you bend over. Bend over like this and you come up like this, but keep the arms forward. You're after that rear delt across the back that sits between the middle of the shoulder blades. So you're coming up like that. See, over, you're coming up like this, but you're getting that part of the muscle through there. If you do those 4, mate, that should do it. Let me know how you go. Thanks, John.
