Our back muscles are involved in just about every move we make, so it is important they are strong enough to handle all of that work. A strong back also provides a solid foundation of strength for other muscle groups.

Aside from the strength and functionality benefits of training your back, you’ll find that a solid back and well-developed shoulders make your waist look smaller. You’ll also have the benefit of not having to worry about the constant fight your back fat has with your bra straps. A shapely back also means that you’ll look great in those trendy, backless styles and little black dresses.

Also, men and women both rank the back as one of the top ten most sexy body parts, according to a Cosmpolitan magazine poll. If you ever want to see a guy get flustered, do that thing where you stretch out and arch your back a bit. He will lose his mind. Have I convinced you yet?

Give your back the same TLC that you give your abs, shoulders, and quads. Here are some great work-outs to bring out your sexy back!

BUT FIRST! Avoid injury with these tips:

1. Start with light weights for lateral and front raises to prevent overworking your deltoids.
2. In almost every move, maintain a slight bend in your elbow. This will prevent any injury to your shoulders and neck.
3. Go through the entire routine 2-3 times a few times a week for maximum upper back toning.

Essential Back Workouts

Lateral Raises

Tones deltoids and traps!

Begin with a dumbbell in each hand, arms by your sides and a slight bend at the elbow. Keep shoulders down as you raise your arms directly out to the side while still maintaining the slight bend at your elbow. Slowly lower back down.

Complete 10-12 reps.

Rows

Tones lats, traps, and biceps!

Begin with your feet together, knees slightly bent and upper body hinged slightly forward at the hips while engaging your core. Let your arms hang directly in front of your chest with a dumbbell in each hand. From here, lift the weights up by your chest while pulling your elbows directly behind you. Make sure to keep your arms tucked by your side. Slowly lower back down.

Complete 15 reps.

Reverse Flys

Sculpts your deltoid, rhomboid, and traps!

Begin with feet together, a slight bend at your knees and upper body hinged forward at the hips. Maintain a slight bend at the elbow with your arms directly in front of your chest, palms facing each other, and a dumbbell in each hand. Open both arms out to the side until your hands are in line with your shoulders. Slowly lower back to start.

Complete 15 reps.

Shoulder Press

Sculpts your deltoids and triceps!

Begin with feet together, a dumbbell in each hand and arms raised at a 90 degree angle with elbows in line with shoulders. Raise the dumbbells directly above your head. Make sure to keep your shoulders neutral throughout the movement. Slowly lower back down.

Complete 15 reps.

The Superman

Sculpts your erector spinae, or the three long muscles that surround the spine.

Start by lying down on the mat, belly down. Extend your arms above your head. Lift your upper back and legs, and hold for five seconds, squeezing your glutes. Lower back down.

Complete 10 reps.
Well, what are you waiting for? Let’s get moving! Be sure to vary training in order to avoid plateaus. Some weeks complete five sets of 10 to 12 reps; other weeks try different movements. Although it’s great to get into a routine, make sure you change it up so you don’t get bored and stagnate.

One of the great things about this chosen exercise is its functionality. Being able to grab a hold of something and raise your entire body weight on command translates directly to real life.

You never know when you might have to channel your inner Lara Croft and scale a super high structure. Also, imagine the face of all the annoying gym bros when you’re handling the bar like the Queen of calisthenics. Pure jealousy and awe.

One of the best things about implementing pull ups into your fitness journey is that they’re so rudimental. Hey, we don’t mean that in a bad way either! More like, you can literally grab a hold of a bar anyplace, any time, and jump into a set.

There are not many exercises proven to be so successful in measuring and building strength that’s also so convenient. Every woman would love a squat rack right on her doorstep, but that isn’t always practical (or affordable). A bar on the other hand totally is.

What this program can offer you

• A total upper body workout
• Increased upper body strength
• Better grip strength
• Learn how to hit different body parts with grip variations
• Highly developed core strength

The above are just five main points this program can offer a dedicated lady who lifts. Upon completing this collection of workout routines, you should notice your entire upper body beginning to change.

Using different gripping variations, you will be specifically targeting multiple muscle groups. Traditional hand setups focus mainly on the latissimus dorsi, but you’ll be looking to work far more than that. Your goal is to create an athletic entire upper body, not just the back.

Consequently, by consistently defying gravity with nothing but a bar your grip strength will become much tougher than before. That’ll mean your forearms are less likely to give out when it matters the most, allowing for one more final rep.

Square One: The Perfect Pull Up

Let’s get the basics down first. As they say, “you shouldn’t run before you can walk”. So, our square one is getting that chin over the bar in the most effective way possible.

If you’re reading this panicking about your inability to perform a crisp clean pull up, don’t worry.

We’ve already thought of that and advise you look to bust them out assisted instead. Simply grab a rubber resistance band and away you go.

However, even if you eat bodyweight exercises for breakfast, don’t just skip this section. You never know what you might learn, and it never hurts to have a little crash course refresher.

How to do it:

1. Grab hold of a bar with your hands only slightly wider than shoulder-width apart
2. Ensure you’re using a pronated (palms facing forward and down) grip with the thumbs wrapped comfortably around
3. Hang so the arms are fully extended. This is where you will start the concentric ascending phase (going up)
4. Pull your entire body upwards until your chin clears the bar. Brace that core, and keep control of your body throughout the whole movement
5. Also, try not to kick your legs to help you get up there. Not only are you wasting energy, but any assistance in momentum gained is simply cheating
6. Once you’re right at the top squeeze the working muscles. This’ll give you a better muscle fiber response AKA more gains, girl!
7. Descend under control back to square one

Awesome! So now we’re all on the same page, let’s get to the program.

The Ultimate Female Pull Up Program

As we have already mentioned we’re here to build empowering upper body strength. So, with that in mind, the team at SpotMeGirl have put together not just one, but three specifically designed workouts.

We decided to do this so that you can squeeze the absolute most out of every muscle and session. Trying to cram every single movement into one cookie-cutter routine leaves no space for recovery and can become stale.

Therefore, we suggest you hit one workout every other day. Monday, Wednesday, and Friday have been suggested, but it’s all down to your preference.

So long as you’re well rested, go get’em, girl. Accept nothing but your best on the journey to becoming a strong and powerful woman.

Here’s the ultimate female pull up program:

Monday (Day 1)

Wednesday (Day 2)

Friday (Day 3)

Suggested plan of attack

As you can see we’ve seriously mixed up our approach to attacking the bar. We’ll break down how to do each individual variation in a moment. But first, let’s talk about planning.

We have designed this program so that the workouts increase in difficulty as the week goes on.

This isn’t because we’re trying to be mean or make it super hard. The idea was to save the best until last, so you can have a whole two days to recover.

SpotMeGirl suggests you hit each session on day one, three and five of the week. Leaving a day to rest in between gives your torn muscle fibers a chance to repair themselves. If we get our recovery on point, those micro-tears will grow back thicker and stronger.

Add a pre-workout into the mix and you’ll be even more determined.

To experience a noticeable change aim to carry out this program for a minimum of 6-8 weeks. It will work for less, of course, but the results won’t be quite dramatic.

Every week step the rep range up a notch. Increase by one pull up every time and soon enough you’ll be hitting 12 easy. What we’re doing here is increasing the volume of work to continually challenge the muscle. As it adapts, the program must adapt too.

Variation Breakdown Manual

Not everybody is a YouTube sensation bar star with an encyclopedic knowledge of pull up variations. So, we don’t expect all of our readers to know what every single exercise we’ve laid out is either.

Here we will do a short and snappy breakdown for each one. Feel free to refer back to this if you find yourself a little stuck on key points. However, it’s a good idea to wait until both feet are back on the ground to reach for your phone.

1a. Standard Pull Up

Key points:

• Hands slightly wider than shoulder width
• Overhand/forward facing/pronated grip
• Engage core
• Try not to use momentum to cheat through the reps

Main muscles worked:

• Latissimus Dorsi
• Latissimus dorsi
• Trapezius
• Deltoids
• Biceps
• Pectoralis major
• Core

1b. Wide Grip Pull Up

Key points:

• Hands 2x shoulder width
• Overhand/forward facing/pronated grip
• Engage core

Main muscles worked:

• Latissimus Dorsi
• Teres Major
• Core

1c. Scap Pull Up

Key points:

• Standard pull up grip width
• Overhand/forward facing/pronated grip
• Engage core
• Do not flex the elbow
• Pull shoulder blades together to lift the body
• Hold at the top for a second or two

Main muscles used:

• Rhomboids
• Trapezius Iii
• Trapezius Iv
• Core

1d. Toes to Bar

Key Points:

• Standard pull up grip width
• Overhand/forward facing/pronated grip
• Engage core
• Start hanging from the bar
• Raise the knees to towards the chest before extending the legs
• Remain controlled on the eccentric descending phase
• Do not perform this exercise assisted with a band (hit a set of negatives instead)

Main muscles used:

• Obliques
• Hip flexors
• Abdominals
• Latissimus Dorsi
• Biceps
• Serratus

2a. Chin Up

Key points:

• Grip slightly narrower than shoulder width
• Use an underhand/supinated/reverse facing grip
• Keep trunk as straight and stable as possible to better engage the biceps
• Remember to squeeze once you hit the top to maximize muscle fiber reaction
• Put your mind into the muscle and concentrate on those biceps

Main muscles used:

• Latissimus dorsi
• Biceps
• Pectoralis major
• Core

2b. Close Grip Pull Up

Key points:

• Grip the bar so your hands are around 6 inches apart
• Employ an overhand/pronated/forward facing grip
• Engage core throughout the movement
• To stay strict, try not to use momentum to complete any reps

Main muscles used:

• Latissimus Dorsi
• Trapezius m.
• Pectoralis Major
• Core

2c. Hockey Grip Pull Up

Key points:

• Grip the bar with hands close together in the same way you’d grip a hockey stick (or baseball bat)
• Engage core throughout entire exercise so that you can safely move side to side
• Raise the shoulder under control until it touches the bar
• Be careful not to hit your head!
• To ward off potential imbalances, start on each side twice

Main muscles used:

• Latissimus Dorsi
• Core
• Brachioradialis (elbow flexor)
• Obliques
• Remaining core

2d. Active Hang

Key points:

• Standard pull up grip width
• Overhand/forward facing/pronated grip
• Engage core
• Do not flex the elbow
• Remember to breathe
• Keep trunk aligned and eyes facing forward

Main muscles worked:

• Hands
• Wrist flexors
• Forearms (Brachioradialis & Extensor Carpi)
• Shoulders (Deltoids)
• Core

3a. Side to Side Pull Up

Key points:

• Standard grip setup
• As you pull up head towards the right-hand side of the bar
• Hold the position once you reach top right, return to the starting point, pull back up towards the left
• When you’re at the top remember to squeeze
• Descend under control as to not cheat your way back up with the momentum
• Feel free to find a resistance band for assistance if needed

Main muscles worked:

• Latissimus dorsi
• Bicep Brachii
• Core
• Rotator cuff
• Core

3b. Mixed Grip Pull Up

Key points:

• Standard grip width. However, mix up the hand positions by grasping the bar with one pronated and the other supinated.
• Complete both the ascending and descending phase just like a regular pull up
• Switch up the hand setup after each set to counteract the potential for imbalances

Main muscles worked:

• Latissimus dorsi
• Biceps
• Pectoralis major
• Core

3c. Archer Pull Up

Key points:

• Standard grip set up
• Overhand/forward facing/pronated grip
• Engage core
• As you reach the summit, bend one elbow whilst extending the opposite arm across the bar
• Imagine an archer drawing a bow. This is how you should look at the top
• Descend just like you do in a standard pull up
• Alternate sides at the beginning of each set to create symmetry in your workout
• Switch sides each rep

Main muscles worked:

• Latissimus dorsi
• Biceps
• Pectoralis major
• Obliques
• Remaining core

3d. Negatives

Key points:

• Standard grip set up
• Do not pull yourself to the top of the movement
• Jump and grab the bar, landing with elbows flexed ready to hit the descending phase
• Lower your body slowly under control
• Eccentric loading is the strength training element we’re shooting for. Make the most of your time under tension on the way down
• Keep the core braced throughout

Main muscles worked:

• Latissimus dorsi
• Trapezius
• Deltoids
• Biceps
• Pectoralis major
• Core

Endnote: Summary

No one said the ultimate female pull up program was going to be easy. Even seasoned pros might find it difficult.

So, take your time and if you have to take a rest from the bar that’s fine. Just catch your breath, shake the lactic acid from your pumping arms, and go again. We’re not here to judge, we’re here to get strong AF!

Remember to warm up effectively before taking on any workout. Get the blood pumping and a sheen of sweat on your forehead first.

We recommend you pay close attention to getting those shoulders nice and mobile too. Hit up a few mobility instructionals online if in doubt. Not only are they fun, but they’ll keep you performing at your absolute best.

See you at the bar.

More you might like:

• Female Calisthenics Routine for Beginners
• Tone Up: Best Kettlebell Workouts for Female Beginners
• How Much Weight Should a Woman Be Able to Lift?

Your back muscles are quite big and require some hardcore training to build up and strengthen. You simply can’t expect a V-shape within a month and wear fit shirts.

3 Effective Exercises For Lat Width

So, you’ve been doing back workout…good…But it’s time to grab some serious weight and push your limits. Believe me, at the end of the workout session, your lats will be screaming and you’ll feel them as if pushing out of your sides.

Let’s begin.

1. Bent Over Barbell Row

Being a compound exercise, you should start your back workout with the bent over barbell row. It’s a difficult one and requires a lot of control and focus. I’ll discuss on how to grip the barbell. Read below.

How to Perform?

• Once you have the barbell setup, load it with heavier plates. I’d recommend 40-45 pounds and have the back belt wrapped for support.
• Keep your feet at shoulder’s width and for the grip, it depends on which lat muscle you want to target. For upper lats, use the over hand grip while for the middle back and lower lats, use the under hand grip.
• Now, slightly bench your torso forward and keep the back straight until it is parallel to the floor. Head must be up.
• Finally, keeping the torso stationary, lift the barbell towards yourself and keep the elbows close to your body.
• Only use the forearms to hold the weight and at top contracted position, squeeze your back muscles and hold this position for a second.
• Finally, lower the barbell to the starting position and get ready for another rep.
• Do three sets of 8-12 reps.

2. Dumbbell Bent-Over Row

This is one of the most effective exercises for a wide lat. It quickly adds more width to your back and focuses on lats, biceps and shoulders.

How to Perform?

• Grab a heavier dumbbell. I’d recommend 35-40 pounds at least.
• Now, put your left hand and left knee on a flat bench and bend forward until your back is parallel to the floor. Your right feet will be positioned behind you or at shoulder’s width apart. This will your starting position.
• Now, grab the dumbbell, and row it towards you until it reaches your torso. Focus on squeezing your lats.
• Hold this position for a second or two and gradually lower it to the starting position.
• Do three sets of 8-12 reps each.

3. Pulley Cable Wide Grip

You’ll need a lat pull down bar for this exercise. Though it targets less of your middle back but more of the lats and that’s our main goal.

How to Perform?

• Attach the pull down bar or the V-bar on a low pulley row machine, hook in appropriate weight and sit on the machine.
• Your feet will be positioned firmly on the front platform and knees slightly bent. Do not lock them.
• Now, lean over and grab the V-bar using a wide grip.
• Keep a natural back alignment.
• Now, pull back until the torso is at 90-degree angle from your legs and back slightly arches while chest sticking out.
• Finally, pull the handles back towards your torso and squeeze your back muscles as hard as you can.
• If possible, try to hold this contraction for a second and gradually retract to the starting position.
• Do three sets of 8-12 reps.

Not everyone was gifted with great strength in their arms when they were born. But in a situation like this, you would have wanted to be born that way. While we can do nothing about your birth, we can very well work on your strength now.

Even if you don’t see yourself hanging off a building, pull-ups are an incredible exercise to build upper body strength. Only a few other exercises come close to the pull-ups when it comes to developing muscle mass, definition, and strength in your back.

You don’t need to worry if you’re one of the weaklings and can’t complete a single pull-up. This pull-up program is designed to get your pull-up game to the next level. This is a great exercise since you don’t need a gym to do it. You can do it anywhere you find a place to hang.

This exercise has been a benchmark of strength for a long time. There are chances you might have challenged someone to a pull-up competition at some point in your life. We can’t blame you. This exercise is a great way to prove your badassery.

Build A Solid Back From Scratch With This 8-Week Pull-Up Program

We have divided this program into four parts/phases. Each part consists of two weeks and you’ll focus on getting better at the exercises mentioned in the weekly workout so you can move onto the next level.

Week 1 and Week 2

This is the beginning of the program. If you’re a newbie and can’t do a single pull-up, make use of an assisted pull-up machine or resistance bands if you have access to them in your gym. If you can already do chin-ups, congratulations! Use this time to condition for what is yet to come.

Do 20 reps of this exercise. Take as many sets you need to complete it. This is the time you will focus on improving your technique and setting up a mind-muscle connection. Continue doing your normal back workouts with this pull-up program.

Do this pull-up routine twice a week. This will create the foundation for what is to come in the upcoming weeks. Pull-ups are an effective exercise to warm up before any of your upper body workouts. You shouldn’t have a problem fitting them in with any of your workouts.

 Week 3 and Week 4

Welcome to the second part of this program. If you’re a newbie, we hope you are able to do unassisted pull-ups by now. In this stage, you’ll be doing 30 reps of this exercise. Just like in the first stage, take as many sets as you need to complete the given number of repetitions.

Follow this pull-up workout twice for both the weeks. You can start to experiment with different variations of this exercise in this phase. Use a supinated grip to focus on the biceps. This will help you in getting a thicker back.

Do the pull-ups with your palms facing each other to focus on your lats. The wider you hold the bar, the more tension you will have on your lats. A closer grip will work your biceps more than your back.

Week 5 and Week 6

In this phase, we will increase the number of reps to 40. Again, there are no fixed number of sets you need to get these reps in. Instead of twice a day, you’ll be doing this workout thrice a week now. This will come as a shock to the muscles in your back.

Keep doing your normal back workouts with this pull-up program. You might see an increase in strength in other exercises. This will be because of all the controlled body weight pull-ups you’ve been doing. You’ll also experience a better mind-muscle connection with your back.

Keep on experimenting with your grips. Try a different grip in every workout. If done right, back workouts can be one of the most grueling workouts. Make sure you maintain the intensity throughout your pull-up and normal workout.

Week 7 and Week 8

This is when we take things to the next level. You’ll be doing 50 repetitions in this phase. This might sound like a lot but with the gradual conditioning you’ve been through, you’ll be able to get through these 50 reps like a breeze. You would want to pat yourself on the back after this workout.

By this phase, you should have built enough strength to be able to move additional weights than your own body weight. You can experiment by adding a quarter plate to your own body weight. If you’re lifting additional weights for the first time, do it when you’ve only 15 reps left.

Doing this will help you maintain a high intensity during your workout. It’s okay if you can’t complete the 15 reps with the added weight. Drop them and do your reps until you complete the 50 reps. As you increase the intensity of your pull-up workouts make sure you increase the intensity in your normal back workouts too. Increase the weights and the number of reps you do during those workouts as well.

However, if you aren’t using the proper technique, it usually results in poor muscle development or sometimes sprains.

Out of many machine exercises, one is the lat pulldown machine and I personally feel that most of the individual do not put in the love that it actually deserves. Not to mention the alternatives, pull-ups, and chin-ups, are pretty difficult to do.

Lat pulldowns, when executed correctly, can be very beneficial to build up your upper body strength, mass, and health.

This exercise targets your latissimus dorsi, lower and middle trapezius, rhomboids, and serratus anterior but mainly your lats are the most affected by this exercise. Not only does it allow full range of motion for pull-ups but also gives high stabilization to your spine during exercises like deadlifts and squats.

Learning the right technique and proper form is something that is hard to learn from only pictures. So, we have included a video guide as well that takes you through a step-by-step instruction on how to perform the lat pulldowns.

How To Correctly Perform The Lat Pulldown Exercise

We’ll be sharing with you some tips and some potential errors to avoid. Before that, let me tell you in a step-by-step manner on how to perform the lat pulldowns.

Lat Pulldown How-To

• The first thing to do after you sit on a lat pulldown machine is to adjust the knee pad to your height. This will prevent your body from being lifted up when the bar is stretched back.
• Once adjusted, grab the bar with your palms facing forward and spaced out more than your shoulder’s width apart. You can also keep a medium grip, but wide grips work the best.
• With both your arms extended in front of you and gripping the bar, bring back your torso at 30-degree angle and keep your chest out. This will be our starting position.
• Finally, pull the bar down till it touches your upper chest. Try to concentrate on squeezing your back muscles when the bar touches your chest.
• Make sure your torso is stationary throughout the movement. Also, do not rumble your forearms. They should only be used to smoothly pull down the bar.
• Hold the contraction for about a second, then raise the bar back to the starting position.
• Do three sets of 8-12 reps each with varying weights.

Lat Pulldown Technique Tips

• Keep the chest out
• Keep your elbows pointed straight down
• Always squeeze the lats when you pull down
• Lower the bar just below your chin
• Always use the V-grip handle
• Grab the bar using a wider grip

Errors to Avoid

Pulling the bar behind your neck

Nope! Nope! Nope! And Nope! Behind the neck pulldowns should be avoided. Doing this will only hinder your range of motion of the lats which will be counterproductive for your workouts.

Pulling Below The Chest Or Pointing Elbows Backward

Doing this will disengage your lats and cause the shoulders to come forward. Anyone with cranky shoulders will feel irritation and lingering pain as well. Plus, it may create an imbalance in your lats muscles.

Using Body Momentum

You have to keep the torso stationary. Using the body momentum will only change your angle and will become a mid-back exercise instead of lat pulldown. If you feel like using the body momentum, it’s a clear indication that you are using too much weight.

Going Too Wide

OK! I did mention to use a wide grip but don’t exaggerate it. Using a too wide of a grip would eventually hinder your range of motion and you might suffer a shoulder joint irritation as well.

Conclusion

Following the proper technique, using the tips mentioned and avoiding the errors, you’ll be able to increase the size of your lats and build a sexy V-shape back.

There’s a big confusion whether one should be doing deadlifts with their back or legs workout. It’s pretty simple and entirely depends on your sequence and the way you execute it.

Check out the full workout plan below for you to do deadlifts both on a leg day and a back day.

Deadlift on Back Day or Leg Day?

Deadlifts in a Back Day Workout

Because you’ve already undergone training your back with some tough workouts, doing deadlift on back day will surely be challenging for you. We’ll be targeting a lower rep range here.

1. Barbell Deadlift

To bring yourself in a perfect starting position, approach the bar so that it is centered over your feet. Keep your feet opened at hips width.

Now, bend your body at the hips and grip the bar with your hands at shoulder-width apart. You can use alternating grip if you want. Now, inhale, look forward, keep the chest high, back arched and finally drive up smoothly.

Aim for four sets of 5, 3, 2 and 5 reps with 30 seconds of rest in between each set.

2. T-Bar Row

To do a T-Bar row, take a bar and position it in a landmine and load it with your desired weight on one end. Take a double D row handle and position it around the bar.

Stand over the bar and grab the D row handle from each side. This will be your starting position. Your hips and legs will be slightly bent during the entire rep range.

Now, pull the weight towards your abdomen. When it reaches to your abdomen, squeeze the shoulder blades and try not to jerk the weight. Finally, return to your starting position.

Aim for three sets of 8 reps with a 30-60 second rest between sets.

3. Neutral Grip Pull Ups

We’ll be doing the neutral grip pull ups either on a pull up machine or on a pull up bar.

Simply grab the pull up bar using a neutral grip with your arms extended. This will be your starting position.

Now flex the elbows and extend your glenohumeral joint to pull yourself up. Your entire pull up has to be smooth and free from swings. Try to get the chin above your hands, or as high as possible. Hold the position for a second and then lower yourself.

Strive for three sets of 8-10 reps.

4. Kneeling High Pulley Row

Very much similar to the normal pulley row but you’ll be on your knees this time.

Hook in the pulley with your desired weight. It should be above your head as you’ll be kneeling down. Take a rope and attach it to the cable and then kneel 2-3 feet away from the pulley. Extend your arms in front of you. This will be the starting position.

Now flex the elbows and fully retract the shoulders. Pull the rope towards the upper chest and keep the elbows out while doing this. Hold the position for a second and finally return to your starting position.

Do this for three sets of 15 reps each.

Deadlifts in a Leg Day Workout

Always remember to start your leg day by warming up on a foam roller. It helps to release the tight points in your muscles and prepares them for the workout. We’ll keep the order in three simple exercises, which is essential as well and prevents the risk of an injury.

1. Leg Press

Sit on a leg press machine and place your legs on its raised base in front of you. Keep your feet at about hips-width apart. Slap on a reasonable weight. This will be your starting position.

Now remove the safety bars and press the platform till the legs are fully extended. Prevent locking your knees to avoid injuries. Lower the platform as you inhale till your legs make a 90-degree angle and finally push back again.

Go for three sets of 8-10 reps with one-minute break in between.

2. Lying Leg Curls

Adjust the leg curl machine to your height and lie face down on it. Make sure to keep the torso flat on its bench and legs stretched. For support, grab the handles on the side of the machine.

Now curl your legs as far as possible and make sure to keep your thighs on the pad. Reduce weight if you feel yourself doing this. Once the curl is complete, hold the position for a second and gradually lower your legs to your starting position.

Do three sets of 6-8 reps with different weights.

3. Barbell Deadlift

We are finally ready for the barbell deadlift. You’ll be doing the deadlift same as described above. The rep range can be low as there will be extra stretch on your legs which are already screaming for rest. Make sure you have the back belt wrapped for support.

Strive for three sets of 8-10 reps and rest 60 to 90 seconds between sets.

Wrapping It Up

Whichever day you decide to train deadlifts, understand that training is all about energy maintenance. Doing deadlifts after you’ve already fatigued your body will certainly get you an injury.

Stay fresh and practice great form with your deadlifts. This is going to ensure training for years to come.