Start at the lower end of the rep range with clean technique.
Powerful Back
A structured session built around pulling movements, shoulder-blade control, and level-appropriate progression.
Equipment
MachinesDumbbellsPull-Up Bar
Location
Gym
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Activation |  Assisted Pull-UpBackAdjust assistance to maintain good technique. |
3 | 6-10 | 90 sec | 2-1-2 | 7–8 |
| 02 | Main Block | Single-Arm Dumbbell RowBack Pull your elbow toward your hip. |
4 | 8-12 / side | 75 sec | 2-1-2 | 7–8 |
| 03 | Main Block | Machine Lat PulldownBack Do not use torso momentum. |
3 | 10-12 | 75 sec | 2-1-2 | 7–8 |
| 04 | Posterior Chain | Dumbbell Romanian DeadliftHamstrings Keep the weights close to your body. |
3 | 8-12 | 90 sec | 3-1-1 | 7–8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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