Espalda (superserie)

11 min

4 exercises

Wide-Grip Lat Pulldowns

3 sets

15 reps

Low Cable Back Rows

3 sets

15 reps

Straight Arm Pulldowns

3 sets

20 reps

Single Arm Dumbbell Bench Rows

3 sets

20 reps

This Espalda (superserie) 11 min gym workout plan effectively targets your back. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 4 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!

Espalda (superserie)

11 min

4 exercises

Auto-advance Start exercises automatically
after a 5-second delay

Start workout Cancel workout

Wide-Grip Lat Pulldowns

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Middle Back / Lats

Secondary:

Abs, Biceps

Set up a cable station with a straight bar attached to the top pulley.
Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
Lean back slightly without arching your back.
Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
Return to the start position by arcing your elbows forward while relaxing your shoulders.
Repeat.

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Biceps, Forearms, Shoulders

Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Low Cable Back Rows

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back

Secondary:

Biceps, Shoulders, Upper Back & Lower Traps

Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
Lean forward, keeping your back straight and grip the V-bar handles with both hands.
Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
Your back should be slightly arched, with your chest should be pushed out. This is the start position.
Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
Hold for a count of one.
Inhale as you return to the start position in a smooth movement.
Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Straight Arm Pulldowns

3 sets

20 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Middle Back / Lats

Secondary:

Lower Back

Stand with feet shoulder-width apart. Keep the lower back straight and the core tight. Reach up and grab a pull-down bar with a wide grip.
Keeping your arms straight with a very slight bend in the elbow, pull the bar down to your hips. Breathe out and flex your lats as you do so.
Pause and slowly return to the top of the movement. Do not let the weight rest against the stack. Repeat the movement.

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
Return to the start position in a smooth revers arc.
Continue holding the weight above your chest, then repeat.

Primary muscle group(s):

Chest, Upper Back & Lower Traps

Secondary:

Abs, Shoulders, Triceps

Lie with your upper back perpendicular on a bench.
Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
Grasp a dumbbell between your hands under the inner plate, palms facing up.
Position the weight over your chest with your elbows slightly bent.
Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Single Arm Dumbbell Bench Rows

3 sets

20 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Workout done!

Exercises done

of 4

Total time

Return Browse more workouts