Back:Week 6

Today’s workout emphasizes single-arm (unilateral) movements. That means we’ll be working mostly with one arm followed by the same movement for the other. This helps you overcome imbalances from one side to the other if that’s one of your weaknesses in your back development. 

NOTES:

* You’ll perform all reps for one side followed immediately by those for the other. And then you’ll rest for 90 seconds between sets.

* Next you’ll perform single-arm trap rows, which are very similar to single-arm dumbbell rows. Check out my video to see the difference.

* For seated rows, make sure you don’t twist too much. The goal is to work your lats

* Remember that you need to restock muscle glycogen with both quality food and supplements. Getting in carbs before and after workouts helps make sure your body is primed for its next workout for that body part.

EXERCISE

COMMENT

Single-arm trap rows

3 SETS / 15 REPS

Perform all reps for one side and then the other. Rest for 90 seconds, and then repeat until you’ve completed 3 sets for this exercise.

Single-arm dumbbell rows

3 SETS / 15 REPS

Bring your weight farther back, toward your hip to better target the lats

Single-arm pulldowns

3 SETS / 15 REPS

Seated single-arm cable rows

 3 SETS / 15 REPS

Dumbbell pullovers

3 SETS / 15 REPS

This is the only move in this workout that is not unilateral—use both arms

 

TIP: With unilateral (single-arm) moves you should really emphasize the side you’re training. Don’t overstretch or use momentum that allows other muscles to come into play.

Check out my video for detailed tips on how to perform each of these single-arm exercises.

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