Back and Traps

Back and Traps Workout

This morning was a fairly simple back and traps workout. I’ve gone with a higher rep range for the last couple of back workouts. The goal for my back workouts has been to pump more blood into the muscle and higher reps seem to work for me, for that purpose. I kept the exercises basic and didn’t do any special techniques. You could almost say this is a basic back workout with high reps.

You’ll also notice below my reps are somewhat backwards than what you see in typical workouts. I started out with extremely high reps whereas a typical workout is heavier in the beginning and the rep ranges may increases towards the end of the workout. I’ve found that pumping the muscle full of blood in the beginning of the workout with high reps makes your pump that much more intense throughout the rest of the workout (if the pump is what you’re going for).

High Rep Workout for Back and Traps

Barbell Rows: 4 sets x 20 reps

Hammer Strength Rows: 4 sets x 15 reps (uni-lateral)

Hammer Strength High Rows: 4 sets x 10 reps

Reverse Grip Lat Pulldowns: 4 sets x 12 reps

Dumbbell Shrugs: 4 sets x 25 reps

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I used to go really heavy of barbell rows but I have to watch my lower back these days. However, going lighter on barbell rows allows me to have perfect form and really focus on contracting the muscles throughout each rep. Now and then I’ll perform uni-lateral reps for a back exercise, which is usually a Hammer Strength machine. This method keeps tension on the muscle. The reps thereafter weren’t super high yet those reps were more controlled.

I actually get more out of my back workouts with more reps than going heavy with low reps. I’m an avid fan of heavy weights for building muscle and always will be. But I don’t feel the need to go heavy every single workout. I’m not a powerlifter. Over the years I’ve learned to listen to my body and cater my workout to what I feel I need. This morning I felt I’d benefit more from a higher rep back and traps workout. Who knows, next week I may go a little heavier. But even if I go heavy on an exercise I’ll still throw in high rep sets.

Train with Passion,


2 Comments on Back and Traps

  1. Looks a great short and not too complicated workout. Will be giving this a try later today. From the UK, high five from me!

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