07/29/2026
Back day! Because a strong back is the foundation of a strong body.”1️⃣ Seated Cable Row
“Sit tall, lift your chest, and keep your spine neutral. Before you pull, bring your shoulder blades together. Now drive your elbows back and squeeze your rhomboids and mid traps.”
2️⃣ Kneeling High Cable Pulldown
“Brace your core and pull your elbows toward your hips. Visualize your lats shortening as they create width across your back.”
3️⃣ Straight-Arm Cable Pulldown
“Keep a slight bend in your elbows. Your hands are only hooks—your lats should control the entire movement.”
4️⃣ Wide-Grip Lat Pulldown
“Lead with your elbows, keep your chest lifted, and pull toward your ribs. Feel your outer lats working to create that V-shape.”
5️⃣ Cable Reverse Fly
“Open your arms with control and squeeze the back of your shoulders. Your rear delts and mid traps are what create balanced, sculpted shoulders.”
🎯 ENDING
“Don’t count your reps… make every rep count.” 🔥💪 🏋🏾♂️ 💪 🏋️♀️
