Introduction
So, it’s Time for another one bench workout, everyone enjoyed the Chest workout we done a few weeks ago, so we thought it was time for another one. This time we will be hitting back. Back is a hard muscle group to hit on one bench as you always feel like you can only do row type movements. However, we have tried to mix it up and implemented some exercises you might not have normally thought of. So let us first show you the workout, after we will go through the breakdown for this one bench back workout!
The Workout
This One Bench Workout is going to focus on a giant set, we are going to be doing 3 exercises back to back and completing a few rounds. Going to be a high volume, high intensity. Let us get into the workout.
- Single Arm Dumbbell Row X10
- Reverse Flys X10
- Shrugs XAMRAP
3-5 Rounds
No Rest Between Exercises
1-2 Minutes rest between rounds
The Breakdown
This one Bench Back workout is going to start with one of the kings of back exercises! The Single-Arm Dumbbell Row! We are going to perform 10 reps! Focusing on form and mind to muscle connection! Remember to try not to use your thumb for gripping, this will stop you using your biceps to pull the dumbbell up. After you have completed 10 reps, you are then going to go straight into 10 reps of Reverse dumbbell fly’s.
This is an exercise most people tend to forget or leave out! But it is very important in building up tour back and shoulders! I tend to sit on the edge of a bench and put my forehead on my knee, this way I take any movement and secondary muscle out of the lift. Perform 10 Reps of these then straight into the last exercises of this one bench back workout 10 Reps it Shrugs!
The Traps are a bigger muscle than people think. They are key to helping you get a big, wide and strong back! You can use dumbbells for this exercise but I highly suggest grabbing two plates. I find the connection and burn so much better! Just go up and down, no need to roll your shoulders like I still see some people do, this adds no benefit. Completed As Many Reps as Possible on these! The aim is to burn the traps out each time you perform these exercises.
After completing all three exercises, take 1-2 minutes rest, more if needed and then repeat. Complete between 3-5 rounds depending on time and endurance and that is back complete.
Conclusion
So there is another one bench workout, a one bench back workout. If you like these and want to see more of them, please make sure you let us know over on our Instagram and we will write some more for you all!
Remember to get the most out of any exercises, especially back it is all about form! People always say they struggle to get a mind to muscle connection with back, but you need to focus on good form and to focus on pulling with your back and trying to use your biceps as little as possible.
We have a collection of other workouts on this blog, just search for workouts in the right hand search bar to see them all. A huge range so there is something for everyone!
If you are after more workouts like this make sure to check out our other workouts here:
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.
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