STRONG GIRLS TRAIN BACKKKKKK AM I RIGHT 👀
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WORKOUT:
BOR: imagine pulling the bar to your belly button with your elbows, keep them tucked into your body avoid glaring them out: 6-8 reps 4 sets
Lat Pull Down: keep your thumbs out to avoid your forearms overtaking. Imagine making a semi-circle every time you pull the bar down, keep your core engaged and avoid swinging! 8-10 reps 4 sets
Seated Rows: make sure you’re getting a deep enough stretch to target your back. Squeeze/ contract your muscles before releasing again: 8-10 reps 3 sets
Single Arm cable row: remain bent over with a slight upright position, pulling at your elbow at all times: 6-8 reps each arm 3 sets
DB Pull Overs: keep a slight bend at the elbows, stretching as best you can when extending before bringing the weight back up. 3 sets till failure
Save for next time 👌[/gpt
H2: The Perfect Back Workout ⏳
Are you ready to train like a strong girl and work on building a powerful back? Look no further, because we’ve got the perfect back workout that will help you sculpt and strengthen those muscles. Get ready to feel the burn and see the results with this fun and informative workout routine.
H3: BOR (Barbell Bent-Over Row)
The BOR is a fantastic exercise for targeting your upper back, lower back, and biceps. To perform this exercise, imagine pulling the bar to your belly button with your elbows, keeping them tucked into your body to avoid flaring them out. Aim for 6-8 reps and 4 sets to really challenge those back muscles and build strength.
H3: Lat Pull Down
The Lat Pull Down is great for targeting your latissimus dorsi muscles, which are the large muscles in your back that give you that coveted V-shaped look. Keep your thumbs out to avoid your forearms overtaking, and imagine making a semi-circle every time you pull the bar down. With 8-10 reps and 4 sets, you’ll be well on your way to a powerful back.
H3: Seated Rows
When it comes to targeting your middle back, the seated rows are a must-do exercise. Make sure you’re getting a deep enough stretch to target your back, and really focus on squeezing and contracting your muscles before releasing again. Aim for 8-10 reps and 3 sets to feel the burn and see the results.
H3: Single Arm Cable Row
To ensure you’re working both sides equally, the single arm cable row is an excellent exercise to incorporate into your back workout. Remain bent over with a slight upright position and focus on pulling at your elbow at all times. With 6-8 reps on each arm and 3 sets, you’ll be well on your way to a balanced and powerful back.
H3: DB Pull Overs
The DB Pull Overs are a great way to target your lats and stretch your back muscles. Keep a slight bend at the elbows, and really focus on stretching as best you can when extending before bringing the weight back up. Aim for 3 sets till failure to really push yourself and see the results.
Get ready to train like a strong girl and feel the burn with this perfect back workout. Remember to save it for next time, and keep pushing yourself to new heights with your fitness journey.
31 comments
Sie wird immer Männlicher
Sorry it's to much
Clean ass form, low key
What’s the difference between the first pull down and the second pull down (First clip and third clip)? Or is it the same?
4 exercises for the lats and 1 for the traps
whats perfect about that?
Oh look, another ‘fitness influencer’ doing a lat pulldown, great.
bcaa’s 😂😂
Anyone can be a fitness influence theses day lol you don’t even have to be that fit
Can you share reps and sets please
Dammm
Love it! What's the name of the last one?
When do you take bcaa amino acids / what does it do?
Awesome!
Wife goals.
Why u never exercise topless?
Dont curse in haram
come back to Allah before the day of judgement there is no god other than Allah and Muhammed is his prophet in shaa Allah Asalamu 3alaykom wa rahmato Allah subhanaho wa ta3ala wa barakatuho in shaa Allah ♡Thank you Allah for everything♡there is no god other than Allah and Muhammed is his prophet in shaa Allah dont listen to music in haramDont draw who have souls in haram like humans Jin animals maybeلا تلعنو سمعت اللعانون تحرم عليهم الشفاعة
لا تلعنو سمعت اللعانون تحرم عليهم الشفاعةdont listen to music in haramDont draw who have souls in haram like humans Jin animals maybethere is no god other than Allah and Muhammed is his prophet in shaa Allah Thank you Allah for everything♡Asalamu 3alaykom wa rahmato Allah subhanaho wa ta3ala wa barakatuho in shaa Allah ♡come back to Allah before the day of judgement there is no god other than Allah and Muhammed is his prophet in shaa Allah
💯
Absolutely Perfect👌❤❤❤
I'm Mad of your BACK I love Moles• on your BACK●♥♥♥
Can you pls recommend some solutions for muscle imbalance….
Can you pls recommend some solutions for muscle imbalance….
Can you pls recommend some solutions for muscle imbalance….
I died just looking at your overhead tricep extension 😭 goals!
Romans 8:38-39
And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons,[b] neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. 39 No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. Romans 8:38-39
I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked. I counsel you to buy from me gold refined in the fire, so you can become rich; and white clothes to wear, so you can cover your shameful nakedness; and salve to put on your eyes, so you can see. (Revelation 3:15-18) you cannot live for this world and not try to stop sinning (being cold) and only believing in God(hot) without turning from sin or sinning and saying God will forgive you after or not read the Bible, pray, worship/obeying God. Which is being a lukewarm. If we are neither cold or hot, God will spit us out his mouth.
Do you not know that the wicked will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor male prostitutes nor homosexual offenders 10nor
thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit nor the kingdom of God. 1 Corinthians 6:9-10
For God so loved the world that he gave his one and only Son, that who ever believes in him shall not perish but have eternal life. John 3:16
Proverbs 11:2 “When pride comes, then comes disgrace, but with humility comes wisdom. ” Proverbs 16:5 “The LORD detests all the proud of heart. Be sure of this: They will not go unpunished. Proverbs 16:18 “Pride goes before destruction, and a haughty spirit before before a fall.
Genesis 1:26-27 – “Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.
Jesus is coming back soon!! Repent and believe!! Jesus loves you and wants a relationship with you 🫶🏽
Plis read revelation 3:15-18 on google if you don’t have a Bible.
(Exodus 20:7) You shall not invoke the name of the LORD, your God, in vain. Please don’t use Gods name in vain, it’s dangerous
Has a nation ever changed its gods? (Yet they are not gods at all.) But my people have exchanged their glorious God for worthless idols. Jeremiah 2:11) having idols of any kind isn’t good 🙅♀️
Shall a man make gods unto himself, and they are no gods? Therefore, behold, I will this once cause them to know, I will cause them to know mine hand and my might; and they shall know that my name is The LORD. (Jeremiah 16:20)
HAVING IDOLS IS A SIN JEREMIAH
16:20 , JEREMIAH 2:11
Revelation 3:15-18 explains that we can’t be cold and hot at the same time which is being a lukewarm. In other words, if we are hot, which is really repenting and turning from sin) if we are cold we just completely don’t really follow God. If we mix those together it makes a lukewarm which they will be spat out Gods mouth and won’t inherit the kingdom of heaven.
For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life.John 3:16.
Greater love has
no one than this: to lay down one’s life for one’s friends. John 15:13
Romans 8:38-39 .. John 3:16 .. Revelation 3:15-18 Corinthians 6:9.. John 15:13 Psalms 23:4
Psalms 23:4 || Yea, though I walk through The Valley of the shadow of death, I will fear no evil: for thou art with me;
rod and thy staff they comfort me.
Deuteronomy 31:8. The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.
Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Philippians 4:6-7
1 Timothy 2:9-10 I also want women to dress modestly, with decency and propriety, not with braided hair or gold or pearls or expensive clothes, but with good deeds, appropriate for women who profess to worship God.
Matthew 5:34 But I say to you , Swear not at all ; neither by heaven; for its Gods throne:
JESUS IS COMING BACK SOON!!REPENT BEFORE ITS TOO LATE!!🫶🏽🫶🏽 ✝️❣️…😊😊❤
Romans 8:38-39
And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons,[b] neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. 39 No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. Romans 8:38-39
I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked. I counsel you to buy from me gold refined in the fire, so you can become rich; and white clothes to wear, so you can cover your shameful nakedness; and salve to put on your eyes, so you can see. (Revelation 3:15-18) you cannot live for this world and not try to stop sinning (being cold) and only believing in God(hot) without turning from sin or sinning and saying God will forgive you after or not read the Bible, pray, worship/obeying God. Which is being a lukewarm. If we are neither cold or hot, God will spit us out his mouth.
Do you not know that the wicked will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor male prostitutes nor homosexual offenders 10nor
thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit nor the kingdom of God. 1 Corinthians 6:9-10
For God so loved the world that he gave his one and only Son, that who ever believes in him shall not perish but have eternal life. John 3:16
Proverbs 11:2 “When pride comes, then comes disgrace, but with humility comes wisdom. ” Proverbs 16:5 “The LORD detests all the proud of heart. Be sure of this: They will not go unpunished. Proverbs 16:18 “Pride goes before destruction, and a haughty spirit before before a fall.
Genesis 1:26-27 – “Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.
Jesus is coming back soon!! Repent and believe!! Jesus loves you and wants a relationship with you 🫶🏽
Plis read revelation 3:15-18 on google if you don’t have a Bible.
(Exodus 20:7) You shall not invoke the name of the LORD, your God, in vain. Please don’t use Gods name in vain, it’s dangerous
Has a nation ever changed its gods? (Yet they are not gods at all.) But my people have exchanged their glorious God for worthless idols. Jeremiah 2:11) having idols of any kind isn’t good 🙅♀️
Shall a man make gods unto himself, and they are no gods? Therefore, behold, I will this once cause them to know, I will cause them to know mine hand and my might; and they shall know that my name is The LORD. (Jeremiah 16:20)
HAVING IDOLS IS A SIN JEREMIAH
16:20 , JEREMIAH 2:11
Revelation 3:15-18 explains that we can’t be cold and hot at the same time which is being a lukewarm. In other words, if we are hot, which is really repenting and turning from sin) if we are cold we just completely don’t really follow God. If we mix those together it makes a lukewarm which they will be spat out Gods mouth and won’t inherit the kingdom of heaven.
For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life.John 3:16.
Greater love has
no one than this: to lay down one’s life for one’s friends. John 15:13
Romans 8:38-39 .. John 3:16 .. Revelation 3:15-18 Corinthians 6:9.. John 15:13 Psalms 23:4
Psalms 23:4 || Yea, though I walk through The Valley of the shadow of death, I will fear no evil: for thou art with me;
rod and thy staff they comfort me.
Deuteronomy 31:8. The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.
Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Philippians 4:6-7
1 Timothy 2:9-10 I also want women to dress modestly, with decency and propriety, not with braided hair or gold or pearls or expensive clothes, but with good deeds, appropriate for women who profess to worship God.
Matthew 5:34 But I say to you , Swear not at all ; neither by heaven; for its Gods throne:
JESUS IS COMING BACK SOON!!REPENT BEFORE ITS TOO LATE!!🫶🏽🫶🏽 ✝️❣️…😊😊❤😊❤
Wohh amazing woman..💪💪🤍🤍🤍☠️ we like ur body nd uu too
What machine is this?
Love this top and workout 🤩🤩
Should I still work back if my back is naturally broader 🤔🤔🤔 I’m happy with the size
❤❤Krissy Xdetras te ves hermosa me gusta tú cuerpo eres una profecional me fascinas mi amor ❤❤❤❤salu2 ❤❤❤pd nomas contigo mi reina ❤❤❤❤❤
Mommyy??? Sorry. Mommyy?? Sorry mommyy???
perfect back yesssss