Back Workout Overview

Overview

John Meadows and James Seals demonstrate a comprehensive back workout targeting all major back muscles, focusing on proper form and effective basic exercises. The session details exercise selection, technique cues, and common mistakes to avoid for optimal back development.

Exercise 1: One-Arm Barbell Row (Landmine Row)

• Use a landmine attachment with a one-arm row to maximally engage the lats.
• Maintain a flat back and drive with the elbow, using a stable base by resting the non-working arm on the leg.
• Use 25-pound plates to increase range of motion and avoid twisting the torso during the movement.
• Recommended: 3 sets of 8 reps per side.

Exercise 2: Meadows Row (Pronated Grip Row)

• Adjust grip to pronated and drive the elbow high to target rhomboids, lower traps, and some upper lats.
• Use straps and the fat end of the bar for better engagement and support.
• Maintain a solid base with the non-working arm on the leg for stability.
• Aim for 3 sets of 8 reps.

Exercise 3: Dumbbell Pullover

• Perform the movement lying lengthwise on a bench, pulling the dumbbell only to the forehead to maintain lat tension.
• Keep a slight bend in the elbow and avoid turning it into a triceps exercise.
• Emphasize a comfortable stretch, especially on the first set, to avoid shoulder injury.
• Target around 10 reps per set.

Exercise 4: Pulldown with Single Grip Attachments

• Use single grip attachments to allow wrist mobility and perform pull-downs with a pause at the bottom for maximum contraction.
• Drive elbows down and keep the chest up to ensure lat involvement, not the biceps.
• Suggested: 3 sets of 8–10 reps.

Exercise 5: Dumbbell Deadlift with Shrug

• Combine a partial deadlift with a backward shrug to target lower back and traps, specifically mid and lower portions.
• Keep dumbbells close to the body and maintain a flat spine throughout the movement.
• Engage glutes and hamstrings as part of the lift; 3 sets of about 8 reps are recommended.

Key Technique Tips & Common Mistakes

• Keep the back flat and torso stable to avoid unnecessary strain or poor muscle engagement.
• Use proper hand position, grip, and elbow tracking to isolate target muscle groups.
• Do not force range of motion during stretching movements; allow flexibility to improve gradually.
• Avoid shifting exercises into secondary muscles by maintaining correct form (e.g., don’t convert pullovers into triceps extensions).

Final Thoughts & Recommendations

• This workout comprehensively targets the entire back, including lats, rhomboids, traps, and spinal erectors.
• Consider adding rotator cuff exercises separately for complete shoulder health.
• Focus on form, not just weight, to maximize muscle engagement and reduce injury risk.