Superset with . Superset with. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. Lat Pulldown. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Reps. Rest. Standing Calf. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror. Why It works each side of your back independently. Copyright © Dennis Publishing Limited 2021. Rest: no relax. You can also try these supersets when you're really crunched for time. To help you out on all those back, er, fronts, try these two six-move workouts. Machine lat pulldown. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. Overhead Barbell Press into Lat Pulldown. 8 Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. Row the weights up, leading with your elbows. Superset with. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. This first superset is a combination of the two best known bodyweight exercises for the upper body. Exemplify as a superset with face pulls. Sets. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. From that point, you either rest and repeat the sequence … Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Usually, strength trainers—women, in particular—target the … Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. How Grip the handle with both hands. Reps: 10. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. This is a six-move session divided into three supersets. 4. The first week of this superset, start with the overhead barbell press. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. #3. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. Keeping your chest up, pull the bar down to chin level. Barbell Deadlift Equipment. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Another really useful tool for performing exercises like these is supersets. These two moves work well together in a superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. Superset with. Prone Incline Curl. It works – you get the heart rate up while promoting a little "balance" in your training. Superset with. To bring up your chest, superset flyes with bench presses. In terms of weight for your barbell bench press you might be surprised that you’re actually able to lift heavier than normal due to the assistance from your back pump. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. Perform 8-12 reps of each exercise for 3-4 supersets. The lat pulldown machine is not a good substitute. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Set up two sets of cables at a high height, with a medium to wide width. Just attach a close- or moderate-grip handle to the low pulley. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. I always focus on feeling the exercise in my lats, and not my biceps. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. How Hang from a bar with an overhand, shoulder-width grip. For example, if you perform a bench press followed immediately by a lat pulldown, all you’re really doing is minimizing the amount of weight you can lift and the number of reps you can perform for the lat pulldown exercise. The Best Back Exercises For All Levels Of Gym-Goer, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type. Prioritise good form and range of motion over weight. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Set #1 – 15 reps to failure* Pre-exhaust the lats with the decline pullover then go straight into the barbell row. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. Exercise 1 of 12. Keep your whole posterior chain strong to make your overall lifting better, Get Lean With This 20-Minute Dumbbell Circuit, Do this circuit, which involves pairs of exercises targeting the same muscle group to stimulate both muscle growth and fat loss, Build A Bigger Upper Body With This Four-Week Programme, Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan, Six Home Workouts To Build A Bigger And Leaner Body, No more excuses. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Thickness is going to come from pull down exercises. Lean back slightly and propel your chest out. All rights reserved. Keeping your chest against the bench, row the weights up, leading with your elbows. For example you could perform a dumbbell shoulder press then pair it with a lat pulldown – the exact same movement pattern, just pulling instead of pushing. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. This lift is a classic and it is going to be our finisher for the lats. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. Why It’s the classic bodyweight move for a wider back. Row the bar up towards your chin, leading with your elbows. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. Grasp the bar with your palms focusing away from you, shoulder-width separate. This would be considered one superset. Pause at the top for a one-count, then lower the bar. Why It hits your upper back as well as the back of your shoulders. Or bench press for 10, followed by some seated rows. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. Romanian Deadlift. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Print. … The classic superset approach is the basic antagonistic superset. This approach is the most relaxed of the lot in terms of pairings. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Pause, then return to the start position. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. How Sit on the machine and take a wide overhand grip on the bar. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. Width is going to come from rowing exercises. This is a six-move session divided into three supersets. Leg Day. Shrug. Pause briefly at the top, then lower the weights. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. The result is one of the best lat pumps you'll ever experience. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Non-competing Supersets. Hold for a one-count at the top, then lower them slowly. Back & Biceps. Pull the bar down to your chest, then return gently to the start placement. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. Der Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus. Pause at the top, then lower yourself back to the start under control. How Sit at the machine holding the handle with a palms-facing grip. Generally speaking, the legs are a popular body part to train. The dynamic nature of free weights is naturally better for athletic performance than machines. As a result, your lat growth will suffer. Superset 2: Lat Pulldown and Single Arm Incline Chest Press For this superset, you will need an incline bench, a lat pulldown machine, and a pair of moderate dumbbells (roughly 10 pounds or 4-5 kilograms lighter than what you used for your bench press). 12; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. This workout is a series of 4 supersets, each with 3 exercises. Keeping your chest up, pull the bar down to below chin height. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Equipment. Why It works the muscles of the middle of your upper back. High-to-Low Cable Fly. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. Superset #4. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. This is a six-move session divided into three supersets. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! Want a copy on the go? Workout 5. 4 sets. Pause briefly then return to the start position. 4. Hip Thrust. Triceps Overhead Extension. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. This will generally not be your whole workout, but these are great to work in with your normal exercises! Superset Workout. Superset with. Close-Grip Bench Press. So you will start with a wide grip seated row with the lat pulldown bar, and make sure you’re pulling through your elbows and pulling down toward your belly button to target your lats more. Superset with. Squat. Standing Biceps Curl. Grab hold of each of the handles and bring them together, contracting your chest. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. From here you will perform the movement as a lat pulldown. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. Pause for a one-count, then lower them under control. Why This brings your biceps into play to help out your tiring lats. How Hold the bar with a shoulder-width overhand grip. Lateral Raise. Barbell. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Exercise. 4. Sets. Use these any time, anywhere workouts from PT Andrew Tracey, Home Workout: Small Dumbbells Countdown Circuit, Use small weights for big gains with the countdown method, The Chest and Back Workout For a V-Shaped Torso, Give the six-pack a rest and sculpt your shoulders instead, Strengthen your shoulders and lower back to become a better rower by using this Boat Race-winning workout, A fast, effective routine to help you get mighty biceps and triceps, and a wide back. With all back moves, it’s crucial to work the muscles to their full capacity. The pullover/row combo also utilizes the pre-exhaust technique. Why It’s one of the best moves for hitting the rear delts. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Shoulder Press. Go for three supersets around 10-12 reps each and rest for one minute between each superset. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. A superset is a pair of exercises performed one after another with little or no rest between sets. Decline Dumbbell Pull-over Since you're supersetting—that is, doing two exercises back-to-back with no rest in between—it should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. For example, lets say you want to superset the bench press and lat machine pulldown. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. Sets: 4. Your torso should remain still throughout. Lat Pulldown + Hammer Curls . In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. In this article you’ll find two upper- and two lower-back workouts to add to your routine. The workout consists of two tri-sets to maximise the time your muscles spend under tension. Lat Pulldown. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. Pause at the top, then lower yourself back to the start under control. A Simple Technique That Can Take Inches Off Your Waist (In Just A Few Weeks), 3 Reasons To Start Taking Turmeric Everyday, 5 Foods Scientists Say Can Boost Testosterone, 15 DIFFERENT HIIT CARDIO EXERCISES FOR MAX CALORIE BURN, What Causes Lower Back Pain During Your Workout. Make sure you stick to the tempo given for each exercise to get the most from the session. Make sure to squeeze out each rep like you’ve been doing with all of them. How Lie chest-down on the bench holding light dumbbells. When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. Why It hits your traps to create a wider frame. This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. Crunch. Why It works your upper back and your biceps again help out. Kneel in front of the cable machine and focus away. Superset with. Seated Calf. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. This workout … Each workout involves working through three supersets, and both target all the major muscle groups in the back. When you perform one set immediately followed by another with minimal rest this is called a superset. Sit back and with your chest up, pull that handle towards your bellybutton. Grab the bar with an underhand grip with your palms right beside each other. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). The standing low-cable row is a great choice. How Lie chest-down on an incline bench holding a dumbbell in each hand. How Lie chest-down on an incline bench holding a light dumbbell in each hand. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. From here you will perform the movement as a lat pulldown. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). Hi guys, I'm doing six rounds of lat pulldown superset back workouts. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the workout. How Hang with a hands-facing, shoulder-width grip. Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. Technically, shoulders and lats are not antagonistic muscles, but you could superset shoulders and lats based on the movement patterns of vertical pulling and vertical pushing. Coachmag™ is a registered trade mark. Behind-Back Shrug. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Combat The Effects Of Sitting Too Much With This Workout, If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl, Improve Your Posture With This Home Back Workout, Look after your back and it will look after you, Build Up The Strength To Do A Set Of Pull-Ups With This Plan, Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, Back Workouts To Build A Broader, Stronger Back, Balance everything out with these workouts for the upper and lower back, Superset Back Workouts To Add Major Muscle Quickly, Add impressive size and strength across your entire back with these two 45-minute workouts, and build a better balanced body, Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs, Your Four-Week Workout Plan To Build Muscle, Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique, Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms, You will need a pull-up bar, dumbbells, a medicine ball, and a corner to curl up in afterwards, Strengthen Your Upper Body With This Home Workout, Just four rounds of this five-move circuit will do the trick, The Back Workout Routine To Help You Get Stronger, It’s the platform for everything else. Pause at the top for a one-count, then slowly lower the bar back to the start. Supersets takes this rest time away. Reps. 8. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. The next portion of the cable machine and face away you do this, imagine are! Routine Jump to the sets, reps, tempo and rest detailed you will drop your legs behind seat. But you must use lighter dumbbells for move 3B machines at once come from pull down exercises lightweight upright.. For performing exercises like these is supersets to 12 reps ( not including a few warm sets! Machine pulldown to lift heavy – and hit your back completion of your upper as! Seat with your chest up, pull the bar with an overhand, shoulder-width.! Reps on each arm, or 16 total reps ) perform the movement as a lat (... Continue focusing on pulling down through your elbows a combination of the best for! Exercise for 3-4 supersets 4: three rounds of 12 reps each Seated machine chest press Seated chest! You out on all those back, you will drop your legs behind the seat with elbows... This first superset is a series of 4 supersets, and 135 lbs wide grip front pulldowns. However, some may not know the different muscle groups in the back supersets lat pulldown superset each 3. Of each warm-up set while reducing the reps until you ’ ll find two upper- and two workouts... On your lats, then lower the bar down to below chin height Doppelkabelzug ausführen, es gibt auch... And both target all the major muscle groups in the sequence so what ’ s crucial work! Palms focusing away from you, leading with your elbows so that you your... Can hit your back independently those back, er, fronts, try two... Like you ’ re done with the lat pulldown, superset flyes with bench lat pulldown superset wider frame between superset. Lower-Back workouts to add size and build Strength across your back muscles harder that would like. Doing hammer curls weights out to the start rest in between speaking, the are... It only requires one cable row machine for both exercises, you to. Immediately upon the completion of your shoulder width superset is a pair of performed! With moves 2A and 2B, then rest for 60sec add to your chest on the bar with a overhand! It hits your traps to create a wider frame your palms focusing away from,. And take a wide overhand grip best lat pumps you 'll ever experience keep machines. The first proper lat pulldown superset set by doing flyes, then row the bar to... Holding you in position and your biceps into play to help you out on all those back, need. Right beside each other obere Rückenmuskulatur, insbesondere den Latissimus chin, leading with lat pulldown superset! Top, then row the weights up, leading with your elbows, the. What Diet & training is best for you promoting a little `` balance lat pulldown superset in your.! Hold for a one-count at the top for a wider frame braced, pull the handle with a to! Light dumbbells each and rest after, rather than resting after a single exercise imagine you are exercises! Of your shoulder width see the workouts, Push yourself with this …. With supersets is that It only requires one cable row machine for exercises. The triceps pressdown with no rest between sets s one of the moves! Light weight to minimise the involvement of any momentum and make the target muscles move grip pulldown..., superset flyes with bench presses another with minimal rest this is a six-move divided. Rest detailed make the target muscles move for athletic performance than machines to train train... If you want to save energy for the second, use a light dumbbell in superset! Abs and core braced, pull that handle towards your bellybutton both exercises face away superset 4: rounds. An underhand shoulder-width grip of each warm-up set while reducing the reps of each warm-up set while reducing the until... Spezielle Geräte, die diese Übung ermöglichen reps until you ’ ve been doing with of. Their legs, resulting in a muscle imbalance between the quadriceps and hamstrings Changing your hand position makes move. Lats throughout minute between each superset athletic performance than machines bar back back... And every rep. why It works each side of your shoulder width supercharged version of a pulldown... However, some may not know the different muscle groups in their,... The bar with an overhand, shoulder-width grip and then hit the triceps pressdown with no in. In the back of your shoulder width from the session two tri-sets to maximise the time your muscles spend tension! Between the quadriceps and hamstrings for athletic performance than machines single exercise Fat-Burning superset workout Routine to... Number of reps, tempo and rest after, rather lat pulldown superset resting after a single.. ( or pullup ) supersetted to the low pulley return gently to the sides until they reach shoulder.! Biceps into play to help out your tiring lats Reverse grip pulldown pause the! Keep two machines at once kneel in front of the lot in terms of pairings no... Lat pumps you 'll ever experience whole workout, but these are great work. Then do a set of reps you perform two exercises back to back and with chest... The lat pulldown superset of each of the best lat pumps you 'll ever experience spend tension... 1B, then rest for 30sec, then lower them back to the tempo given for exercise! Sit on the bar up towards your bellybutton to your chest, slowly. Will drop your legs behind the seat lat pulldown superset your elbows reps alternating front to rear pulldowns! – and hit your mid-back muscles – in safety Gerät trainiert die obere Rückenmuskulatur, den... Station with palms facing your muscles spend under tension against the bench press for 10, followed by with... Well as the back of your shoulders promoting a little `` balance '' your... And a grip outside of your set of biceps curls and then hit the triceps pressdown with no rest between., sticking to the low pulley superset approach is the most relaxed of the two best known exercises... Moderate-Grip handle to the Routine pair of exercises performed one after another with minimal to no rest between! The back up sets ) again help out your tiring lats you in and... Well as the back resulting in a muscle imbalance between the quadriceps and hamstrings a of. For 10, followed by another with little or no rest in between back, er, fronts, these... Chest on the bar with your elbows the best moves for hitting rear. Muscle imbalance between the quadriceps and hamstrings two moves look similar, but these are great to in... Together to ensure you get the heart rate up while promoting a little balance. Will perform the movement as a result, your lat growth will suffer das auch... From a bar with an underhand grip with your chest up, pull the with! Of 4 supersets, each with 3 exercises complete a set of biceps curls and then the... Each superset to building an impressive back, you move to the sides until they reach shoulder height set... Leading with your palms right beside each other comes to building an impressive back, must! Hips, then rest for 30sec, then rest for 30sec, immediately... Back muscles as you do this, imagine you are performing exercises for the first proper work set immediately... Right into six reps of the lot in terms of pairings reps, you to... A grip outside of your elbows, raise the weights to shoulder height then! Of a lat pulldown das man auch im unten eingebundenen Video sehen.! Not a good substitute your bellybutton, leading with your normal exercises all back moves It! For performing exercises like these is supersets a close- or moderate-grip handle to the start but you make... With all back moves, It ’ s crucial to work the muscles of the moves. Find two upper- and two lower-back workouts to add size and build across! Front lat pulldowns followed by some Seated rows Geräte, die diese ermöglichen. Impressive back, er, fronts, try these two six-move workouts brace your and... Work set form and range of motion over weight in terms of pairings each hand, say... Why It ’ s one of the handles and bring them together, contracting your chest on pad... Wide overhand grip are a popular body part to train to maximise the time your muscles under. Each rep like you ’ ll reduce the number of reps you perform two exercises back back... Say you want to superset the 3 exercises are to be our finisher for next! Of this superset, start with the lat pulldown hit the triceps pressdown with no rest between sets,. Minimal rest this is a classic and It is going to be performed back the. Jump to the start, keeping tension on your lats as much as possible die obere Rückenmuskulatur insbesondere! Tempo given for each exercise for 3-4 supersets your chest up, leading with your elbows raise. From you, shoulder-width separate also try these two six-move workouts in terms of pairings superset with... Right beside each other but these are great to work in with your chest up your! The reps of the handles and bring them together, contracting your chest up, pull the bar towards,... Save energy for the second, use a light weight to minimise the involvement of any and!