Arnold Schwarzenegger's Explosive Workout - Step by Step Guide

Back Workouts

Video: Bent-Over Barbell Row

T-Bar Row – 10 reps, 5 sets

The T-bar row primarily targets the lats, traps and the erector spinae. Additionally, the exercise targets the biceps in the arms and the deltoids in the shoulders. Vary the grip to target the different muscle groups in the back.

Pull-Ups – 5 sets until failure

Pull-ups are great for toning the latissimus dorsi muscles in the back. Moreover, the pull-ups activate the shoulders, biceps and the triceps.

Bent-Over Barbell Row – 12 reps, 4 sets

This advanced variation of the barbell row is a wonderful strength training exercise for activating the lats, rhomboids and the erector spinae. Along with these muscles, the bent-over barbell row tones the shoulders, biceps, glutes and the hamstrings.

Seated Cable Row – 12 reps, 4 sets

The controlled motion of the seated cable row primarily targets the latissimus dorsi muscles found in the lower back. In addition, it tones the biceps, forearms and the rear deltoids.