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Yatinder Singh’s Back Hypertrophy Workout Routine

He is one of the most popular fitness icons of India. Bodyandstrength.com is back with the most awaited workout video of Yatinder Singh in which he revealed his intense workout and valuable tips to the viewers.

As you have already seen his day in life part 1 and part 2 on bodyandstrength.com where Yatinder Singh shares whole day’s schedule with his fans. Yatinder Singh already shared profound moments of his life. There is a story behind every successful person. If you haven’t watch out his story yet! Go and watch out his day in life series.

On a popular demand of the readers and viewers of bodyandstrength.com for Yatinder Singh’s workout video. So we have decided to bring out his best workout video from his ‘A Day in Life of Yatinder Singh’ video.

1. Lat Pull Down

Lat Pull Down targets the upper body muscle the latissimus dorsi, and deltoids muscles. It also targets the biceps- biceps brachii and brachioradialis.

Few things you have to keep in mind while performing the exercise:

  • Pull the weight down in front your body not behind of your back
  • Elbow and shoulder position should be appropriate make sure you’re going to pull down the weights properly
  • Technically grip is very important to activate the targeted muscles so choose the grip (wide, narrow, medium, overhead or underhead) according to your target.

2. Bent Over Row

It targets the main muscles of the back, the latissimus dorsi and rhomboids. It is the best exercise to increase the muscle mass and burn the calories. This exercise will help you in improving the posture of the body.

  • Grip the barbell with the 40 to 45 degree angle and a slight bend in the knees
  • Keep your body in place throughout the exercise

3. Straight Arm Pull Down

This exercise is the variation of lat pull down and it targets the lats, upper body, deltoids, chest and core muscles.

For wide grip you can use two ropes attachment and you have another option of using band instead of rope. For performing this exercise you should have proper position otherwise there is no benefit of performing this exercise.

  • Keep your hands higher than your head
  • Keep your arms extend not locked

4. One Arm Dumbbell Row

It targets the back, shoulders, back- posterior deltoid, Brachialis, Trapezius, latissimus dorsi muscles.

  • Keep your hand free while performing the exercise it will stabilize your spine
  • Don’t jerk the weights and twist the shoulders
  • In the starting you don’t need to lift too heavy weights go with light weights
  • Execution is the main thing to get all the benefits of one arm dumbbell row

5. Seated Machine Row

It helps in developing the back muscles- latisssimus dorsi, trapezius, erector spine and secondary muscles- biceps, triceps and quads.

  • Keep your back straight not bent throughout the exercise
  • You can modify the movement according to your goals and needs
  • Your elbow position also matters for this exercise and don’t lean on the bar

6. Low Pulley Row

For improving postures and strengthen the mid back of the body it is an excellent exercise. It focuses on the longest muscles of the back- latissimus dorsi.

  • Don’t bend your shoulders and back thought the exercise. Slowly release the movement don’t rush, pause for a seconds

7. Reverse Machine/Cable Flyes

The maintargeted muscle of this exercise is posterior deltoids, upper and back muscles- rhomboids and traps.

  • Keep your arms straight and torso up
  • Your arms shouldn’t be over your head
  • After doing one rep pause for few seconds and then repeat the movement

As you have already seen that it was high intensity back workout, the first exercise I performed was lat pull down which is good for your latissimus dorsi. Second muscle was for upper back, again third exercise targets the latissimus dorsi muscle and this exercise is very beneficial for the overall back-physique. I have trained my upper lats instead of lower lats and for that I have performed one arm dumbbell row, rowing, low pulley row and I ended the workout with cable flyes. My favorite workout is on cable.

I know all the viewers are not going to compete in the bodybuilding competitions, most of the people are fitness freaks who just want to be fit and healthy.

My workout is very high intensity everyone cannot follow it so I urge the youth to not to ego lift in the gym. Don’t compare your stamina and workout’s intensity with that guy in the gym. Go with your own capabilities and stamina.

Centre nervous system is very important for performing any workout. It should be connected to the muscles rather than the joints. Train with moderate weights, don’t train with heavier weights than you can take. So the moderate weight range would be 10-15 reps, while performing this intense workout you should be aware of the injuries.

S.No Exercise Sets Reps
1. Lat  Pull Down 3 10-15
2. Bent Over Row 3 10-15
3. Straight Arm Pull Down 3 10-15
4. One Arm Dumbbell Row 3 10-15
5 Seated Machine Row 3 10-15
6. Low Pulley Row 3 10-15
7. Reverse Machine/Cable Flyes 3 10-15

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Recent Comments

  • 13-May-2019, 1:34


    superb. Strong workout

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