| Exercise | Sets × Reps | Notes |
|---|---|---|
| Wide-Grip Pull-Down (or Pull-Up if you can) | 4 × 8-12 | Focus on pulling with your back (elbows go down/back) and squeezing shoulder-blades together at the bottom. |
| Bent-Over Barbell Row | 3 × 6-10 | Heavy(er) lift here. Keep your back flat, hinge at hips. Good for overall thickness. |
| Single-Arm Dumbbell Row | 3 × 10-12 (each side) | Allows working each side individually to address any imbalance. |
| Seated Machine Row | 3 × 12-15 | Mid-range, good time under tension. Use a slower tempo (2 sec pull / 2 sec release). |
| Reverse Fly (on machine or with dumbbells) | 3 × 15-20 | Focus on upper-back / rear-delts and posture. Keep it lighter, controlled. |
| Hyperextensions / Back Extensions | 3 × 12-15 | Target the lower back / erectors. Use bodyweight or light plate. |
| Finish: Straight-Arm Pull-Downs or Lat-Pullovers | 2 × 12-15 | A finishing move to burn out the lats, good pump. |
Prioritise good form over heavy weight — a well-performed lighter set beats a sloppy heavy one.
Control the negative (eccentric) part: e.g., 2 sec down, explode up.
Focus on mind-muscle connection — feel your back muscles working.
Rest about 60-90 seconds between sets for compound lifts; slightly less for higher-rep finisher sets (~45-60 sec).
After workout, do light stretching of lats/traps and perhaps foam-roll upper back if needed.
Ensure you’re eating & recovering well — back-day can stress muscles heavily.
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