HOURGLASS BACK WORKOUT💟

Here is a quick and easy back workout to help build muscle & get that hourglass look! ✨

1. Lat-biased pull-down → 4 sets x 10 reps

cable lat pull-downs are a staple exercise on back day, and I find that using the neutral grip shown in the photo helps me really target my lats more and I feel like my grip is overall a lot more stable!

2. Chest supported row → 3 sets x 8-10 reps

this is an exercise I used to never really do, until I started using the chest supported row machine at my gym. When doing a regular bent over row, you have to use your legs, glutes, core, and sometimes other arm (for single arm row) to help you stabilize in order to do the movement — the chest support helps remove those limiting factors and really just focus on that mind-muscle connection in your back

3. Seated face pulls → 4 sets x 8-10 reps

this is is one of my favorite rear delt/upper back exercises, so I end up doing variations of it on both shoulder & back days! You can either go down on one knee or sit directly on the ground (I alternative depending on my mood lol) which helps stabilize so you can pull the rope out and back and squeeze!

4. Rope lat pull → 4 sets x 10-12 reps

to make it easy, using the same attachment as the previous exercise, you can perform a rope lat pull. Place a mat under your knees if you’re on a hard surface, lean slightly forward, and you’re going to pull the rope out and down slightly behind your head. Squeeze and slow eccentric!

Save this to try your next back day!🫶✨💟