Back Workout of the Day with Rows, Pulldowns, and Pullovers

TAGS: elitefts carabiners, standing cable curls, wide pulldowns, decline bench, Hammer Strength Pulldowns, workout of the day, dumbbell pullovers, Seated Rows, WOD, Machine Preacher Curls, Mark Dugdale, back, bodybuilding, biceps


The following details my back and biceps Workout of the Day from Kirkland Gold’s Gym. Christina joined me for this workout, and here is what we did:

Seated Rows

I used a narrow neutral grip attachment and a couple of elitefts carabiners to avoid overstretching my lower back.

  • Set 1 x 10 reps with 130 pounds
  • Set 2 x 10 reps with 150 pounds
  • Set 3 x 10 reps with 170 pounds
  • Set 4 x 10 reps with 190 pounds
  • Set 5 x 10 reps with 210 pounds
  • Set 6 x 8 reps with 230 pounds

Perform sets of 10 reps going up in weight until you fail to get all 10 reps with good form. The key is to tense your lats with arms extended, pull to your waist, and hold the contraction for a split second and control the eccentric. I counted this as three working sets.

Alternating Hammer Strength Pulldowns

  • Set 1 x 8 reps (alternating) with 2 plates/side
  • Set 2 x 8 reps (alternating) with 2 plates/side
  • Set 3 x 8 reps (alternating) with 2 plates/side

I love this variation because the contraction is more intense doing one arm at a time while the opposite side gets stretched. You can also alternate reps from the fully contracted position for continuous tension, but today I elected to work from the stretched position.

Decline Dumbbell Pullovers

  • Set 1 x 6 reps with 90 pounds
  • Set 2 x 6 reps with 90 pounds
  • Set 3 x 6 reps with 90 pounds

Control the rep tempo on this exercise to avoid injury and ensure tension remains on the lats. The use of a decline bench allows for a slightly greater range of motion without pec involvement. The key is to get a good stretch.

Wide Pulldowns

  • Set 1 x 6 reps with 160 pounds
  • Set 2 x 6 reps with 160 pounds
  • Set 3 x 6 reps with 160 pounds

The key here is to pull the bar down until it touches the top of your head and hold the contraction for a two-second count. Slowly extend your arms back out while flexing your lats.

Superset: Machine Preacher Curls and Standing Cable Curls

  • Machine Preacher Curls x 12, 10, 8, 6 reps with 90 pounds
  • Immediately followed by…
  • Standing Cable Curls x 12, 10, 8, 6 reps with 30 pounds/side

Use a partial range of motion on the Machine Preacher Curls doing only the top half of the movement. Flex hard at the top and lower halfway down and then curl back up. On the Standing Cable Curls, I used a seated independent cable shoulder press machine. Rather than sit and perform presses, stand and curl each D-handle attachment bilaterally. On these, focus on the lower half of the movement; opposite of what you did on the Machine Preacher Curls. Flex your biceps in the fully extended stretched position and curl halfway up before lowering with control.

That concluded this back and biceps workout.

Train hard!



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