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Back Attack Workout

Back Attack Workout

Perform this ultimate back workout once a week to increase size and definition.

wide grip pull ups promixx

1: Wide Grip Pull Ups

3 Sets / 10 Reps / Tempo 2:2 / 60-120 Sec Rest

Start from a hanging position with your hands on the bar, wider than shoulder width apart, with your palm facing away from you. Pull yourself up to the bar, do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top of the motion before lowering yourself to the starting position.

Narrow grip pull up promixx 

2: Narrow Grip Pull Ups

3 Sets / 10 Reps / Tempo 2:2 / 60-120 Sec Rest

Start from a hanging position with your hands on the bar, narrower than shoulder width apart, with your palm facing away from you. Pull yourself up to the bar, do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top of the motion before lowering yourself to the starting position.

 Chin ups promixx

3: Chin Ups

3 Sets / 10 Reps / Tempo 2:2 / 60-120 Sec Rest

Start from a hanging position with your hands on the bar, shoulder width apart, with your palm facing away from you. Pull yourself up to the bar. Attempt to get your chin above your hands. Pause at the top of the motion before lowering yourself to the starting position.

parallel grip pull ups

4: Parallel Bar Pull Ups

3 Sets / 10 Reps / Tempo 2:2 / 60-120 Sec Rest

Using the parallel pull up bar, start from a hanging position with your palms facing each other. Pull yourself up, attempting to get your chin above your hands. Pause at the top of the motion before lowering yourself to the starting position.

 inverted row promixx

5A: Australia Pull Ups

3 Sets / 10 Reps / Tempo 2:2 

Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip. Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.

 seated row promixx

5B: Seated Row

3 Sets / 20 Reps / Tempo 2:2 / 60-120 secs Rest

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.



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