Jen Jewell’s Back-Blasting Workout
Out of sight, out of mind? Unfortunately, when it comes to back training, that's the mindset many women seem to have. Too many of us shrug off the essential and necessary exercises in favor of working muscles that we can see in the mirror. That mindset has to go! A strong back is essential—ignore it no more.
My back is one of my favorite muscle groups to train. As a fitness competitor, I am judged on my balanced, properly-proportioned physique. Without a strong, well-proportioned back, I wouldn't have a chance of placing well. That means I have to train my back hard and often. Even if you're not stepping on stage, training your back is important because it's a huge part of your muscular system.
Our back muscles are involved in just about every move we make each day, so it is important that they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups.
Aside from the strength and functionality benefits of training your back, you'll find that a solid back and well-developed shoulders make your waist look smaller. You'll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A good back also means that you'll look great in those trendy, backless styles and little black dresses. Have I convinced you yet?
To start, give my "tried and true" back training regimen a shot. It's been fundamental to building my physique. I hope it treats you as well as it's treated me:
Bent Over Barbell Row (Wide Grip)4 sets of 12-15 reps
Seated Cable Rows (V-Bar attachment)4 sets of 12-15 reps
Underhand Cable Pulldowns (Close-grip)4 sets of 12-15 reps
Training Tip: I vary my training in order to avoid plateaus. So, some weeks I complete five sets of 10-12 reps; other weeks I select different movements. Although it's great to get into a routine, make sure you change it up so you don't have the risks of boredom and stagnation.
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I think it depends on how hard you train... if you train really hard 18 sets will do the trick IMO. no?
This exercise can be done in 1 hour. This is my back routine with minor variations in exercises or reps.
Hey guys! Thanks for checking this out! I just added a post to clarify that all of the exercises listed are actually my favorite moves for back; I don't typically complete ALL of these exercises in every workout. Normally I'll select 4-5 exercises from the list above and get to work! : ) Thanks for checking out the article, train hard!
This seems like a lot to do and do anything else at the gym with time constraints. What would be the best to pair back with for the day? and if I couldn't do all these in one session, which ones would be the best to use?
Thanks for all of the comments! I understand that ALL of these exercises in one workout seem to be a lot- these are actually just my top "go to" exercisese for back and I vary my back workouts accordingly. Typically I'll opt for 4-5 of any of the exercises listed depending on how much time I have. Hope that helps clarify! : ) Train hard!
Hi, I've tried your workout twice and love it! I had a question though... I used 20lbs and the wide/close grip pull downs and 15lbs on the single arm rows. Is that enough to make significant progress or should I up it? If so, how often should you go up in weight? Thanks!