Wednesday - Back, Abs

Single-arm barbell row using landmine setup, standing perpendicular.

Sit at a cable rowing machine with your feet placed on the footrest and knees slightly bent. Grab the handle with a pronated (overhand) grip, keeping your arms extended. Keep your back straight and core engaged. Pull the handle towards your lower abdomen, squeezing your back muscles as you row. Pause briefly at the point of maximum contraction, then slowly extend your arms back to the starting position, maintaining control throughout. Keep your shoulders down and avoid using momentum to complete the movement.

Rack pulls are a variation of the deadlift performed with the barbell set on safety racks or blocks, typically at knee height or slightly below. To perform, position the barbell on the rack at the desired height, stand with feet hip-width apart, grip the bar with hands just outside the legs, keep the chest up, back flat, and core engaged. Initiate the lift by driving through the heels, extending the hips and knees to stand up tall, then lower the bar back to the rack with control. Maintain proper form throughout by keeping the back straight and avoiding rounding the shoulders. This exercise emphasizes the lockout phase of the deadlift and targets the posterior chain with reduced range of motion.

Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.

Perform a back extension to strengthen the lower back and glutes.

This exercise combines two core movements: first, performing leg raises by lying on an incline bench and lifting the legs towards the ceiling to target the lower abdominal muscles; second, executing incline sit-ups by sitting up on the incline bench and engaging the upper abdominal muscles. To perform the leg raise, lie flat on the incline bench with legs extended, then lift legs upward while keeping them straight, squeezing the lower abs. For incline sit-ups, lie back on the incline, cross arms over the chest or place hands behind the head, then sit up by engaging the core, bringing the torso towards the thighs. Maintain controlled movements, avoid using momentum, and keep the neck in a neutral position. This combo effectively targets the entire abdominal region, emphasizing both upper and lower abs.