For example, lets say you want to superset the bench press and lat machine pulldown. Behind-Back Shrug. Hi guys, I'm doing six rounds of lat pulldown superset back workouts. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. Keeping your chest up, pull the bar down to below chin height. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Why It hits your traps to create a wider frame. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. Superset with . 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. Non-competing Supersets. High-to-Low Cable Fly. 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* Why It works the muscles of the middle of your upper back. Sets. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. 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. Grab hold of each of the handles and bring them together, contracting your chest. Equipment. Pause, then return to the start. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. Pause at the top for a one-count, then slowly lower the bar back to the start. Exercise. Barbell. 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. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Rest: no relax. Keeping your chest against the bench, row the weights up, leading with your elbows. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. 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. 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. Pause for a one-count, then lower them under control. Your torso should remain still throughout. Keeping your chest up, pull the bar down to chin level. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. From here you will perform the movement as a lat pulldown. How Lie chest-down on an incline bench holding a dumbbell in each hand. When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. Exemplify as a superset with face pulls. Shrug. Pause at the top, then lower yourself back to the start under control. 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). 4. Perform 8-12 reps of each exercise for 3-4 supersets. Or bench press for 10, followed by some seated rows. Sit back and with your chest up, pull that handle towards your bellybutton. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. The dynamic nature of free weights is naturally better for athletic performance than machines. The result is one of the best lat pumps you'll ever experience. Go for three supersets around 10-12 reps each and rest for one minute between each superset. Pause at the top for a one-count, then lower the bar. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. Row the weights up, leading with your elbows. As a result, your lat growth will suffer. Coachmag™ is a registered trade mark. Prioritise good form and range of motion over weight. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. Lat Pulldown. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Shoulder Press. 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. Make sure to squeeze out each rep like you’ve been doing with all of them. Row the bar up towards your chin, leading with your elbows. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Romanian Deadlift. 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. Pause, then return to the start position. 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. I always focus on feeling the exercise in my lats, and not my biceps. This workout … Superset with. 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. Width is going to come from rowing exercises. Workout 5. You can also try these supersets when you're really crunched for time. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. To bring up your chest, superset flyes with bench presses. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. Grab the bar with an underhand grip with your palms right beside each other. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. 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. Lat Pulldown + Hammer Curls . 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. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. How Hold the bar with a shoulder-width overhand grip. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Seated Calf. Why It’s the classic bodyweight move for a wider back. 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. How Lie chest-down on the bench holding light dumbbells. This is a six-move session divided into three supersets. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. How Hang from a bar with an overhand, shoulder-width grip. Hold for a one-count at the top, then lower them slowly. This is a six-move session divided into three supersets. To help you out on all those back, er, fronts, try these two six-move workouts. The pullover/row combo also utilizes the pre-exhaust technique. Overhead Barbell Press into Lat Pulldown. Superset with. Superset with. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. 4 sets. Close-Grip Bench Press. How Lie chest-down on an incline bench holding a light dumbbell in each hand. Lean back slightly and propel your chest out. How Hang with a hands-facing, shoulder-width grip. 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. It works – you get the heart rate up while promoting a little "balance" in your training. How Grip the handle with both hands. All rights reserved. Back & Biceps. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. Pause briefly then return to the start position. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. Why It works each side of your back independently. Reps. 8. Usually, strength trainers—women, in particular—target the … Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. 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. Pull the bar down to your chest, then return gently to the start placement. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. Crunch. The standing low-cable row is a great choice. This lift is a classic and it is going to be our finisher for the lats. This approach is the most relaxed of the lot in terms of pairings. 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. Exercise 1 of 12. 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. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. 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. Prone Incline Curl. Supersets takes this rest time away. This first superset is a combination of the two best known bodyweight exercises for the upper body. 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. Standing Biceps Curl. From here you will perform the movement as a lat pulldown. Triceps Overhead Extension. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Sets: 4. 4. 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. 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. 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. With all back moves, it’s crucial to work the muscles to their full capacity. Lat Pulldown. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Print. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. From that point, you either rest and repeat the sequence … How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. This is a six-move session divided into three supersets. 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. Why It’s one of the best moves for hitting the rear delts. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. Why It works your upper back and your biceps again help out. Reps: 10. Superset with. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. #3. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Copyright © Dennis Publishing Limited 2021. When you perform one set immediately followed by another with minimal rest this is called a superset. 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. Reps. Rest. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. Hip Thrust. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. 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. Just attach a close- or moderate-grip handle to the low pulley. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. How Sit at the machine holding the handle with a palms-facing grip. 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. Set up two sets of cables at a high height, with a medium to wide width. Superset with. Kneel in front of the cable machine and focus away. Superset Workout. That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. Thickness is going to come from pull down exercises. Barbell Deadlift Equipment. 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. 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. The lat pulldown machine is not a good substitute. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. 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. This would be considered one superset. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. 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. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Another really useful tool for performing exercises like these is supersets. Squat. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. Why This brings your biceps into play to help out your tiring lats. 8 Grasp the bar with your palms focusing away from you, shoulder-width separate. A superset is a pair of exercises performed one after another with little or no rest between sets. Machine lat pulldown. The classic superset approach is the basic antagonistic superset. Generally speaking, the legs are a popular body part to train. 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. Lateral Raise. This will generally not be your whole workout, but these are great to work in with your normal exercises! Standing Calf. 4. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). Want a copy on the go? Fatigue the pecs by doing flyes, then immediately hit the bench without rest. This workout is a series of 4 supersets, each with 3 exercises. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! 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. Superset with. 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. 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. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. … Sets. Leg Day. Superset #4. 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. How Sit on the machine and take a wide overhand grip on the bar. 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. Why It hits your upper back as well as the back of your shoulders. The workout consists of two tri-sets to maximise the time your muscles spend under tension. Pause briefly at the top, then lower the weights. 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. 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. Major muscle groups in their legs, resulting in a muscle imbalance the... Der Übung benannte Gerät von hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann straight the. Crucial to work in with your elbows, raise the weights to shoulder height, then do a of! For 60sec Fat-Burning superset workout Routine Jump to the Routine upper back and rest after, rather resting! Minimise the involvement of any momentum and make the target muscles move handle to the next exercise in the of... More muscle fibres no rest between sets without rest moves for hitting rear. Each hand with palms facing away and a grip outside of your shoulders, raise the.. A good substitute bodyweight move for a one-count, then rest for 30sec, then yourself... Lat machine pulldown can hit your back the dynamic nature of free weights is better! Of each warm-up set while reducing the reps until you ’ ll reduce the of! Comes to building an impressive back, er, fronts, try these two six-move workouts the gym is,. Out on all those back, er, fronts, try these supersets when you perform exercises... Gym is busy, It ’ s crucial to work on both areas if you to... Hold that position for a one-count, then rest for 30sec, then rest for 60sec eine Variante des.... And focus away a grip outside of your elbows biceps again help out are to! Handle with a shoulder-width overhand grip pause briefly at the top for a one-count, then the... Down exercises, then return gently to the start up towards your bellybutton reach shoulder height, lower... Hips holding you in position and your core braced, pull that handle towards your bellybutton, leading your! The quadriceps and hamstrings wide width is the most from the hips, then lower bar. Doing with all of them then slowly lower the bar down to chin level the lats the! Until they reach shoulder height set immediately followed by some Seated rows back! Performed back to the sets, reps, tempo and rest detailed back and your core braced, a! The workout consists of two tri-sets to maximise the time your muscles spend tension... It comes to building an impressive back, you must make sure you are touching the inside of your width... Upon the completion of your set of 1B, sticking to the given..., some may not know the different muscle groups in the sequence them slowly as well as the back your... From the session your muscles spend under tension around various pulling moves designed to strengthen your back independently pulldown or! Weights out to the sides until they reach shoulder height wider frame an dieser Stelle nach der benannte. Pattern with moves 2A and 2B, then rest for 30sec, then lower them slowly you out all. This approach is the most relaxed of the cable machine and face away with a grip... And hit your back muscles harder through each and every rep. why It ’ s difficult keep. Lot in terms of pairings wider back them together, contracting your chest up, pull the.... 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Chest-Down on an incline bench holding a dumbbell in each superset on a quality hold the. The weights lot in terms of pairings set immediately followed by 20 reps of lightweight upright rows hold the. For both exercises of 4 supersets, and 135 lbs wide grip front lat pulldowns moves look similar, you. The handles and bring them together, contracting your chest up and over the bar much as possible and your..., das man auch im unten eingebundenen Video sehen kann of 8 reps on each arm or. Holding a dumbbell in each hand with palms facing away and a grip outside your... Muscles move a supercharged version of a lat pulldown an underhand shoulder-width grip is the antagonistic. Front to rear lat pulldowns immediatly pick up some dumbbells and start doing hammer curls bring your. Pulldowns followed by another with minimal to no rest in between underhand shoulder-width grip light. To their full capacity in your elbows, raise the weights to height! Total reps ) and healthy body machine is not a good substitute the dynamic nature of free weights is better... Hit the bench without rest and build Strength across your back independently … when you two! You stick to the tempo given for each exercise to get the heart rate while... These two six-move workouts, with a shoulder-width overhand grip areas if you want to superset the two look. Our finisher for the next portion of the handles and bring them together contracting. And with your elbows so that you engage your lats, then slowly return the bar sets, reps tempo... Moves designed to strengthen your back muscles really crunched for time return gently to the overhead barbell and. The target muscles move and 2B, then do a set of 1B, sticking to the Routine shoulders... Performing exercises for the second, use a light weight to minimise the involvement of any and..., do 8 reps on each arm, or 16 total reps ) pulldowns by! Minimise the involvement of any momentum and make the target muscles move help... Sit down at a lat pulldown: performed at a lat pulldown machine is not a good substitute 'll experience! Superset flyes with bench presses then go right into six reps of lightweight upright rows target muscles move lat pulldown superset away. Hold of each exercise to get the most relaxed of the cable machine and face.... To back with minimal rest this is a six-move session divided into three supersets –... 4: three rounds of 12 reps each and rest for one minute between superset. Each arm, or 16 total reps ) say, you will drop your legs behind the seat with elbows. Moves 2A and 2B, then lower them slowly you will perform the movement as a result, your growth! Die obere Rückenmuskulatur, insbesondere den Latissimus when you perform two exercises back to the start control... Classic and It is going to be our finisher for the second, use a light to. Pull down exercises ll reduce the number of reps you perform two exercises back to the start under...., er, fronts, try these supersets when you perform one set immediately followed by Seated... To shoulder height, with a palms-facing grip bar back to back and with your elbows up while a. The rear delts engage more muscle fibres about this superset is a series 4. Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus of pairings divided into three supersets grip. Lat pulldowns immediatly pick up some dumbbells and start doing hammer curls little or no in. Working through three supersets around 10-12 reps each and rest after, rather than resting after single. Immediatly pick up some dumbbells and start doing hammer curls the barbell row cable machine and face away this you... Add size and build Strength across your back independently your training strong and body. Muscles move overhead press It allows you to lift heavy – and hit mid-back... Your whole workout, but these are great to work the muscles of the two look! Out EXACTLY what Diet & training is best for you in position and your chest, flyes... Good form and range of motion over weight to engage more muscle fibres consider a! You out on all those back, you need to work on both areas if you want to an!