You’ve been to the gym multiple times, but you haven’t quite figured out the right back exercises to do, which can help alleviate neck pain and prevent you from developing first-world problems like scoliosis and hunchback. The 12reps app is here to help.
12Reps Has Your Solution
At 12Reps, building a strong back requires the right program and performing exercises correctly. The team has developed exercises that are known to help improve posture, build muscle, and enhance daily productivity. At 12 reps, our core value is longevity. We’re not just helping for the short term; we think long-term. How will your back feel and look in 20 years?
The 5-Exercise, 5-Set Back Blueprint
Warm-Up (10 minutes)
– Foam-Roll Thoracic Spine & Lats: 2×30 seconds on each side
– Band Pull-Aparts: 2×15 reps (using a light band)
– Scapular Wall Slides: 2×12 reps
Barbell Bent-Over Row
• Set 1: 12 reps at 40% 1RM
• Set 2: 12 reps at 60% 1RM
• Working Sets
• Sets 3–5: 8 reps at 90% 1RM
Drop set immediately after Set 5 (reduce weight by 20%, 10 additional reps)
• Tip: Hinge at the hips, maintain a flat spine, and drive your elbows towards the ceiling.
Kettlebell “Gorilla” Row
Set 1: 10 reps each side with a light kettlebell.
• Set 2: 8 reps each side with a moderate kettlebell.
• Working Sets
• Sets 3–5: 6 reps each side using a heavy kettlebell, finishing each set with an unbroken 3-rep pulse at lock-out.
• Tip: Plant your feet wide, chest proud—think “gorilla chest.”
Dumbbell Reverse Flys
• Set 1: 12 reps with very light dumbbells
• Set 2: 10 reps with light dumbbells
Working Sets
• Sets 3–5: 8 reps with moderate dumbbells, followed by a drop set (30% weight reduction, 12 reps)
• Tip: Hinge forward 30°, squeezing shoulder blades together at the peak.
Lat Pulldown
•Set 1: 12 reps at 50% max stack
•Set 2: 10 reps at 70% max stack
•Working Sets
•Sets 3–5: 8 reps at 85% max stack, with a burnout of 12 body-weight reps using a narrow grip immediately after Set 5.
• Tip: Lean back slightly, drawing your elbows to your ribs; avoid pulling with your arms.
Dumbbell Single-Arm Row
• Set 1: 12 reps on each side using a light dumbbell.
• Set 2: 10 reps on each side using a moderate dumbbell.
• Working Sets
• Sets 3–5: 8 reps on each side with a heavy dumbbell, finishing each set with a pause rep (hold at the top for 2 seconds).
• Tip: Support yourself on a bench, driving the elbow up and back, while connecting with your lats mindfully.
Cool-Down (5 minutes)
– Child’s Pose Stretch: 2 x 30 seconds
– Doorway Lat Stretch: 2 x 30 seconds on each side
– Deep Breathing and Shoulder Rolls
Why This Works
• Progressive Overload: Warm-up sets prepare your muscles; working sets with drop and burnout phases ensure you maximise strength and hypertrophy.
• Variety of Angles: Barbell rows, kettlebell gorilla rows, and single-arm rows target every fibre orientation.
• Mind-Muscle Connection: Pause and pulse techniques enhance activation, forming new neural pathways.
Why This Works
• Progressive Overload: Warm-up sets prepare your muscles, while working sets with drop and burnout phases ensure you maximise strength and hypertrophy.
• Variety of Angles: Barbell rows, kettlebell gorilla rows, and single-arm rows target every fibre orientation.
• Mind-Muscle Connection: Pause and pulse techniques enhance activation, forming new neural pathways.
5. Call to Action: Start Your Strongest Back Now
You don’t need to rely on guesswork—just a proven blueprint and the proper support. Download the 12Reps app today and unlock: the blueprint and adequate support. Download the 12Reps app today and unlock:
• Personalised Weight Recommendations tailored to your current strength tests.
• On-Demand Technique Videos for every warm set, drop set, and burnout.
• Automated Progress Tracking: Record your barbell numbers and improvements in your posture.
Download 12Reps now and claim your 7-day free trial. Build a back that’s not only sculpted, but unstoppable.
