Daniel Ventura's Ultimate Back Workout

View Daniel Ventura's full 8-Week Body Transformation Plan

Warm Up

10 - 20 Minutes

Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.


1: Hyperextension 

3 Sets / To Failure  / 60-120 Sec Rest

Hold the hyperextension for 10 seconds followed by 10 reps. Repeat until failure.

2: Partial Back Fly

3 Sets / 10 Reps  / 60-120 Sec Rest

Perform a partial back fly followed by a slow negative for 3-4 seconds.

3: Round The World Pull-Up

4 Sets / To Failure  / 60-120 Sec Rest

Perform a wide grip pull up, then move your body to the left, then the right, back to the centre and then back down. Perform until failure.

4: Meadows Rows

3 Sets / To Failure  / 60-120 Sec Rest

Grab hold of an Olympic Bar, stick one end in the corner of the gym with a weight of your choice. Perform Meadows Rows until failure and then right at the end hold out a long 10 second stretch.

5: Single Arm Back Row

3 Sets / 10-15 Reps  / 60-120 Sec Rest

Assume a bent over row position on a bench and pick up your dumbbell to the peak contraction and hold for 4 seconds, then back down.

6: Lat Pullback With a Dumbbell

4 Sets / 15-20 Reps  / 60-120 Sec Rest

Assume a bent over row position, but instead of performing a single arm row, pull back your arm in a pendulum motion. When you're at the peak contraction, hold for 2 seconds and then lower back down.