Isolation back workout

Isolation back workout

Mind and muscle connecting, isolation back workout.

Body Spartan’s matriarch, Priscilla Tuft, tackles this nasty back workout with a new Body Spartan bombshell Clara Simpson! They focus on making the mind muscle connection in this amazing back workout filled with isolation movements.
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 Deadlifts

Deadlifts back workout

Deadlifts are one of the best ways to start a leg or back day. With this full body compound movement, you can’t go wrong. Start by placing a barbell on the floor with appropriate weight. Walk up to the bar so that it’s within an inch or two of your shins. You’ll want your feet shoulder length apart. With a slight bend at the knees, you are going to grab onto the bar (just outside your legs), making sure that your back is straight. You can use the standard double overhand grip or the under-over grip. Driving through the heels and legs, begin to pull the weight, at about 30% up, you will recruit your back and drive your hips forward. After locking out at the top, lower the weight, keeping the back straight and finish your set.

Set Super set Reps Rest
1 No 15-20 2 minutes
2 No 15-20 2 minutes
3 No 15-20 2 minutes
4 No 15-20 2 minutes
5 No 15-20 2 minutes
6 No 15-20 2 minutes

Deadlift form

Clara Simpson covers the proper form when deadlifting. It is important to have good form in this movement. If done wrong, it can cause serious damage to the lower back. Take a couple minutes to learn the tips that will help prevent injury.
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Assisted pull-ups

Assisted pull-ups are the perfect way to isolate the upper back. It removes the ability to use swinging momentum and allows you to focus on the pull. A strict pull-up is one of the toughest exercises you can do, so it’s important to work on your form. Assisted pull-ups are a huge asset to back strength. Even veterans will use assisted pull-ups to help burn out after they have fatigued from regular pull-ups.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

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Single arm low dumbbell row

Single arm DB row back workout

Single arm low DB rows are a wonderful way to focus on mid back and lower lats. You’ll want to kneel on a bench with your right knee and hand giving you support. Your left leg will be planted on the ground with your left arm hanging freely. Make sure your spine is neutral and you are not arching the back. Once the form is correct, pick up the dumbbell with your left hand and begin rowing. You want to keep the weight close to the body, driving the elbow up and slightly back. It’s common to want to recruit the biceps, but we want you to focus on pulling with the back and not curling. Once finished with the reps, switch sides and do the other side.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

Single arm high cable reverse rear delt fly

cable reverse fly high back workout

Start by adjusting the cable machine to the top position. Stand lateral with one shoulder facing the equipment and reach across your body to grab the grip with the hand opposite of the machine. With a slight bend in the elbow pull across and then away from the body. The movement will begin across the body at about your shoulder height and should end lower by your hip. Your focus will be on the single side scapular retraction. This will isolate one side at a time and allow you to really make the mind-muscle connection.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

Single arm low cable reverse rear delt fly

cable reverse fly low back workout

This is exactly like the high cable reverse flys. The difference is that you will lower the cable to the low position and start across the body at your hip and end with your arm extended at your shoulder height. This will allow you to target rear delt into your traps and medial delt. The squeeze should still be focused amongst the delt area, leading into the traps.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

Single arm high cable woodchops

Woodchops back workout

Woodchops back workout

Woodchops help to strengthen the core and oblique/lat connection. Core strength is very important in back exercise as it adds most of your support. Standing lateral to the cable machine, feet shoulder length apart, reach up across the body with both hands to grab the attachment. Keep the arms straight and pull the cable across the body, beginning from your shoulders and ending by your hips. Make sure to rotate from your core and hips, even adding a little bend to the knees.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 15 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

Final thoughts on the isolating back workout

As always, bring your BCAAs with you to keep your blood stream primed. Be sure to use proper form on all exercises and of course, push yourself beyond what you think you are capable of.

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Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
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All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial