# Back Workout

## Barbell Rows (Intermediate)

- Setup: Bar over midfoot, grip outside knees (shoulder-width apart).
- Form: Flat back, torso 45°, slight knee bend.
- Row: Pull to upper abs, elbows back, no swing.
- Lower: Controlled drop, tight core.
- Avoid: Rounded back, flared elbows, heavy jerks.

## Lat Pulldowns

- Setup: Adjust thigh pad, grip bar wide (overhand).
- Form: Slight lean back, chest up, core tight.
- Pull: Bring bar to upper chest (no need to make contact), elbows down and back.
- Control: Slow return to start, don’t let the weight yank you.
- Avoid: Leaning too far, using momentum, short range.

## Pullups (Intermediate)

- Setup: Overhand grip, hands just outside shoulders.
- Form: Hang with straight arms, engage core.
- Pull: Chin over bar, lead with chest, elbows down.
- Lower: Controlled descent to full hang.
- Avoid: Swinging, half reps, flared elbows.