A strong back is key to good balance and avoiding back pain, not to mention it will help you breathe easier and improve your posture, making you instantly look better and confident.
The No Slack Back workout will help improve your back strength by utilizing the SM1000 Functional Trainer from TRUE’s FORCE strength line.
This workout focuses on strengthening back muscles while toning the rear deltoids, biceps, and triceps. There are a wide variety of movements to recruit each area at different points.
Tips Before the Workout
Eat a meal high in protein and carbs or fat 45-60 min prior to your workout. To avoid nausea and muscle cramping, make sure your water intake has been steady throughout the day prior to your workout, not just right before. Remember to pack your protein shake to ingest prior to your workout. You’re going to need it!
Warm up on the row machine or a cardio piece that works your upper body as well as this is a full body workout.
If you have any postural challenges, such as tight pectoral muscles or shoulder mobility that limits retraction of the shoulder blades, doing corrective exercises like PVC pass throughs or wall slides can be helpful. Otherwise, run through the circuit one time as a warm up with significantly lighter weight than what would be considered challenging and get all the muscles firing appropriately so they are ready to be worked at a higher demand.
Proper Forms To Remember For This Workout
The single handles will be used for each of these movements. The position of the cable may vary; however, depending on height and which movement requires a high or low pull from the cable.
One-Arm Lat Pull-Down
- The same hand the handle is in will be on the ground in a kneeling position. Face perpendicular to the machine.
- Keep your arm straight but not locked. You can hold the pole with the hand that does not have the cable for a little extra leverage. Reach up over head and across your body, palm facing away from you. When you pull down get the full stretch in the lat and pull like a half-circle shape towards the side of the body the in-hand cable to hip height and slightly backwards to get that squeeze in your back
Wide Grip Row
- Walk back to where the weight will not clash when arms are fully extended, and sit your back where you are in a partial squat with your core tight and chest tall.
- Wrist and elbows should all be in a straight line. Draw back with your shoulder blades and squeeze and hold for a 2-count when in the squeezed row position.
- When returning to the start position, you do not want to relax your shoulders completely and let them internally rotate and go forward; simply stay tall with your chest and active with your posture when straightening your arms and getting ready for the next repetition.
Overhead Straight Arm Lat Pull-Down
- Keep your hips slightly pushed back, chest up, and walk back to where the weight will not clash when arms are fully extended.
- Grab the handles and pull them down to where they are slightly above shoulder height. While keeping your arms straight but not locked, pull down to hip height.
- When returning to the starting position, stay tall with your chest and active with your shoulders to not reach towards the machine. Simply raise back up to the height you started and repeat.
Underhand Straight Arm Lat Pull-Down
- Follow the same instructions given for the overhead straight arm lat pulldown, but reverse your grip on the handles so your palms are facing away from the body.
Rear Delt Crossovers
- Reach across your body and grab the opposite cable with the opposite corresponding hand.
- Step away from the machine so the weight does not clash when your arms are fully extended.
- While leaving arms straight (but not locked) pull shoulder blades together and arms to a slightly below shoulder height “T” position.
Get your protein shake and carbs. Your back is the second largest muscle group on your body, so when you work it, it is important to ingest protein following your lift to promote healthy muscle growth and recovery.
After the workout, perform 20-30 min cardio for additional calorie expenditure and continue drinking water to prevent dehydration.