8 BACK EXERCISES YOU SHOULD DO - FULL BACK WORKOUT PROGRAM ♥ Follow me to the gym
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- Опубликовано: 30 сен 2024
- Full workout program below, just take a screenshot and you are good to go!
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Warmup - deadlifts with the bar or low weights 3-4set x 10-15reps
1.Deadlift 4set x 12-15, 10-12, 8-10, 6-8 (raise the weights/set)
2.Lats pulldown 4set x 12-15, 10-12, 8-10, 8 (raise the weights/set)
3.Behind head Lat pulldown 3set x 10-15reps
4.Pulldown narrow grip 3set x 10-15reps
SUPERSET
Standing cable rows 3set x 10-15reps
5.One arm Cable rows 3set x 12-15reps /arm
6.Upper back/back shoulders Cable pulldown 4set x 10-12reps
7.Lower back extensions with weight or without 4set x 10reps/side
8. Lying rows on bench 3set x 10-12reps
SUPERSET
Backflyes 3set x 10-12reps
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While doing deadlifts looks like your extending or flexing your back at the top rather than squeezing your glutes or fully extending your hip flexors
Am I seeing wrong or is she swinging in wide grip lat pull down?
Ikr
Nope, she did actually swing wih her back.
love ur gym! no body there!!
空姐日常jlam because she was there 1 something in the morning. That’s the time I go to bed. :v
10k kalorier, go for it!!! eaaaasy ;)
Robbin Carlsson 🤔🍔🙈🙆🏻
Your back is gorgeous!!!!!
Lindsay Carter-Montgomery Thank you 😘
Hanna, how come you don't wear a belt if your doing such a heavy deadlift? Is it not necessary? Also, your my dream body and inspiration! 😍😘
Ana Ayala I think I can hold a steady core without it, maybe if I'd go higher I would use one :) thank you! 😘
Belts are for Powerlifting. If you train for the purpose of bodybuilding or fitness, you won't need a belt.
you can see her form is on point and her back isnt curving, so her core can handle the weight! crazy core hanna omg!
Will definitely try this WO next back day! Thanks for being such an inspiration :D xxx
Frederikke Hansen Thank you for watching and commenting! 😘
Your back when doing the lat pull downs is amazing! I could only dream of that lol. Well done. Im going to try some of these exercises in my next back workout, thank you x
Sizzler 14 Thank you so much! ✨ I'm sure yours is amazing as well! 💕
I love watching ur workout....I’m doing back today so I That why I head to ur channel ❤️❤️spicy noodles challenge ahahahha
I may get backlash from this comment because that's what people do when they don't agree with someone's comment. There is a lot of rounding in your back when doing dead lifts. The overhand underhand method is normally used when you are lifting towards your PR (personal record) the overhead method is fine when you are lifting less heavy weights, and also it's a good idea to use a belt when you get closer to that number as well as weightlifting shoes or no shoes at all. I'm female by the way so I'm not a guy hating on her form and yes I do powerlifting so I know when things are not correct. I say this because it's a compound movement and if not done properly can mess up your back.
Thank you for pointing this out! I noticed that too but I’m new to lifting so I assumed it was okay since she did it that way. So thanks for making that and the hand grip positions clear. :)
I do power lifting too but I’m not sure how you see her back rounding when it’s so hyper extended, which is just as bad. When it comes to deadlifts, rounding the upper back for long arms is fine as long as it’s not the lower back rounding. Sometimes it only looks like the lower back is rounding because to actually engage and contract your abs, and obliques/core you have to get into a posterior pelvic tilt like position or similar to the cat pose in yoga.
You inspire me! Trying to create a RUclips channel myself and I love watching what you've created! Your the best!
YOU'RE SUCH A POWERFUL WOMAN💪🏼✨👌🏼
This is amazng! I did almost all of them and my arms are shaking! Love it:D
Aww she said when i reach 20k
YOUR BACK THO !!! 😍😍😍😍😍😍
Excellent work,results of the work are so fantastic my favorite fitness girl Hanna Oberg!! BRAVO
this was great! I've been focusing on my back more lately & I'm starting to see more definition but I'll definitely try some of these that I haven't yet tried on back day! you're awesome! love your videos!
Thank you so much! ❤ You're awesome as well, hope it'll help you get the results you're looking for! 😘
Your back is fireeee!
I love working out back, and would love to get more definition in mine. For the last few months that I have been working it out, though, I don't get sore anymore. I have tried upping my weights and switching up exercises, but I'm afraid I've hit a plateau. Do you have any suggestions for me?
Thanks for videos with ur help I lost 6kgs in 1 1/2 month I really appreciate ur workout way 😘😘😘Thanks once Again
Amazing! thank you ❤️
My face when she starts doing the lat pulldown 😳😳😳
I never feel it in my bad. What am I doing wrong 😫
Great back exercises. Thank you for sharing, Hanna.
Hi Hana! I love you! You're an amazing athlete and my inspiration! I love your workout videos and find them very creative and informative if I'm looking for variation in my own workouts so thank you! Keep it up, you're awesome! Sina from New Zealand ❤
Thank you so much Sina 😘 It makes me so happy to hear! Love! 💕
Your back is 😍🏅
I don't really get which exercises are superset, can someone explain please?
Supersets are when you do two different exercises back to back with no rest between.
The deadlift is also for gluteus? 👍👩🇮🇹
Pull downs in the neck aren't necessary. Straight up to the chest has way lower risk of injuries and the shoulders aren't made for this kind of movement anyway. If you don't believe that, you should ask anyone with anatomic knowledge.
Hi Hana! I'm wondering whether the deadlift exercise that targets lower back differs from the one that targets glute? Because it seems to me that you do not squeeze your glute in that video ... Am I wrong?? Thanks a lot
I’m definitely trying your exercises tomorrow at the gym! Thank you!
Can I ask what you cals and macro percentages are??
Will try this tomorrow
Thank you
do you not do cardio prior? xx
Dam so many judgmental comments, from all these Professional trainers😂🙊anywhoo💁🏽♀️ur so beautiful I enjoy getting new work out ideas from ur channel❤️💪🏽🔥
These are amazing..... except the ones where you lean chest first into the bench. Some of busty girls... it hurts!!!!!! Lol
are you burning or building 🤔🤔🤔🤔
Top vlog 👌🏼 the music is horrorble 🙀😁
Late follower, just did all this back workout today, my back is burnning in all around, felt great live this kind of workout, and I love work my back
Your English is great!
Michael Ricca haha thank you!! I'm working on it! 🙏🏻💜
Just subscribed :) Loved this workout and you seem so lovely. Beautiful lady xox
If you don’t have access to a gym, what exercises can you do for the back?
WOW!! I'M excited to switch up my exercises so thank you!! Got any for the outer thighs with bands? 😘😘
Hanna you are my inspiration! Thanks for your videos ❤️
i love to follow this ! :o great inspiration and good to understand. How many times a week to you work out?
Arigato- thank you!
Your back is legit goals! I can’t wait to look half as good, sheesh 😍😍
I looove that u wrote when the workout starts bc that’s all I wanna see when I scroll thru RUclips channels for fitspo
Anyone knows what’s the song in the beginning of the video 😍?
Mikae Wu arigato by julie bergan
Fantastic workout! thanks for sharing :) Going to give it a try tomorrow!
Kan inte du göra en video där du visar mer teknik i baslyft?:)
Tons of love n blessings ...from India,🇮🇳
Wim Hof metoden i en vecka. Hade varit kul att se hur mycket bättre du kan bli.
What`s model shoes ?
Oh my God... I needed a good workout for my back. Defiantly going to try this tomorrow at the gym!
Thank you! Awesome workout. How about core workout?
Great workout! Great form and voiceover xo
Love your channel!!!! I finally get to hear what your voice sounds like, I adore your accent!!! You're so amazing and motivational keep up the good stuff!
Rachel Wray Thank you!!! 🙈💜✨
Really nice variations to find that edge....
I JUST discovered you and I LOVE your workout!! I needed this, I have a hereditary back fat issue and it's my problem area. THANKS FOR THIS! You have a new subscriber!
Jacqueline Castaneda Thank you so much, I'm happy to hear 😍
What kind of headset do you wear to the gym?? :)
What song is this?
Thank you for your video been save me in the gym🙌
Definitely doing this workout next time I do back! 👌🏽👏🏽👏🏽👏🏽
Yosseline Flores 🙏🏻🙌🏼✨
Thank you so much for this video!!!
nice workouts
Such a good video! Have tried a lot of the exercises myself, and they are really good.
I would like to request more back workouts - and especially exercises for your "wings" / lats :)
Thank you!! 😍 More will come!
Yasssss you're amazing!! Love when I get a notification to say you've uploaded a video. Just a question, how early in the morning do you go to the gym? I find it hard to go in the morning and lift heavy. Thank you xx
samantha paige Aww thank you so much ❤️❤️ it's different but say around 7-8!
U strong asf
I'm new to your channel, I love your workouts !!! Thank you for doing some in English 😃👍 even if they aren't I'll still watch them 😂.
gladyss Nine Thank you so much!! 😍 Yeah most of my videos are in English, and I put subtitles to the Swedish ones 😙 Thanks for your comment! 💜
Great workout. But I think you should start doing voice overs the gym music is too loud and distracting. Thanks #lovefromtoronto
Gabrielle Boyd Thank you 😘 yes I agree with you! Will def do that when recording future videos!
Vad tycker du är bäst när man ska bygga muskler? Att köra tex 3x12 med en vikt som man orkar göra alla tre set och alla tolv reps eller att man kör färre reps med högre vikt?
sen undrar jag var du korrigerar dina videon och hur du får till musiken? ;) 😘😘😘😘
Rojin Zarei Se svar på liknande fråga längre ner 😘
Hey, you are the best motivation and inspiration! :) I just want to ask how long is your ordinary training? :)
Didi Maru Hi! Thank you so much 💕 it's very different but usually 1-1,5h :)
Awesome!! 😀 I'm gonna try it tomorrow. Thank you, you are the best 💪😘
Sara Andreia Thanks, YOU'RE awesome! 😍💜
Hi Hanna, i love watching your videos! I need a good shoes to train in, what shoes do you use?? maybe give us a review on your best and worst training shoes????
Thank you, great idea! I have a few different ones, some of them are linked under a few of my latest videos :*
var har du köpt dina "högmidjade" tights? 😍 älskar höga träningstights, de är så mycke bekvämare haahah
Rojin Zarei från Gymshark! Storlek S 🙋🏻😙
Thank you this one looks great!
Tack så mycket för att du laddar upp nya övningar! Du är min största inspiration, brukar alltid titta genom alla videos under uppvärmningen om jag känner mig lite vilsen och oinspirerad 😊
Katarina Sandberg Åh tack snälla fina du! 😍 vad glad jag blir! 💜💜
So keen to try this workout tonight at the gym! 💪🏼
Dear
HI COULD U MAKE A PROGRAMME ON FUNCTIONAL WORKOUT LIKE TRX, MEDICINE BALL, KETTLEBELL
Zaheer Gaffar Hi! I have some of these exercises in previous workout videos. Check them out!
Wow, Your weights are so heavy
I'm DEFINITLY going to try this tomorrow. You are goals💖
Kon P 😗💜✨
Thank you for being my inspiration
I really loveeeee your Chanel love!!!
you are truly inspirational
Love it ! Could you please do dumbbells/ barbell only back workout with no machine please ??
Thanks! I'll see what I can do 😍
spl ghar vich kewa kar sakda apa exs
Amazing! Thank you for sharing
Thank you!
Sjuuuka ryggmuskler
1:44? It's night?:D
how many times a week should i work my back
Nina Rose You should work each muscle group twice a week.
Do you like to squat and deadlift on the same day?
SN FITNESS I usually do squats for leg day and deadlift for back 😇
Vart är dina tights ifrån och vad är det för storlek? Du är grym!😍
Felicia Schützler från Gymshark! Storlek S! 🙋🏻😙
De finns inte online nu va? Kollade nämligen hemsidan och hittade de marinblåa tightsen, men de är ju inte transparenta på framsidan liksom 🤗😘
Hi 👋🏻 Hanna 👌🏻☝️
I am obsessed
You rock girl
Top workout
Great 👍🏼
This felt so good
back workout without growing arms ?
Just lift lighter . More reps
great video!! 👌👌👌💪💪💪👍👍👍😍😍😍
MarkG Diokno Thank you! 😍
I love this thank u!