Arnold Schwarzenegger’s Back Workout

By / May 18, 2023

Legendary bodybuilder Arnold Schwarzenegger made his impact on the fitness industry forever. Years of consistent training and eating have yielded his amazing body, and one of his most outstanding muscle areas is his back.

This article will examine Arnold’s back workout in detail and show you how to use his methods in your own exercise program. Before we get into the intricacies of Arnold’s back exercise, it’s crucial to understand the necessity of conditioning your back muscles.

Back Anatomy

Your back muscles, particularly your latissimus dorsi, trapezius, and rhomboids, are responsible for a broad range of activities, including pulling, lifting, and twisting. A weak and unbalanced physique, as well as an increased risk of injury, can result from neglecting these muscles. Now, let’s take a look at Arnold’s back workout.

Wide Grip Pull Ups

arnold schwarzenegger pull ups
via Arnold instagram

Pull-ups, according to Arnold, are essential for developing a powerful back. He would perform a set of wide-grip pull-ups before working out his back to warm up his muscles and increase blood flow.

Grab a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart to complete wide-grip pull-ups. Pull yourself up until your chin is over the bar, then lower yourself back down to the starting position. Aim for 3 sets of 10–12 reps.

T-Bar Rows

arnold schwarzenegger exercise chart
via Arnold instagram

The T-Bar Row is a classic back exercise that Arnold regularly added to his routines. Standing shoulder-width apart, take an overhand grip on the barbell and perform T-Bar Rows. Bend your knees slightly and lean forward from your hips, keeping your back straight.

At the peak of the exercise, squeeze your shoulder blades together as you pull the barbell up toward your chest. Lower the bar back down to the starting position and repeat for 3 sets of 8–10 repetitions.

Seated Cable Rows

arnold schwarzenegger seated cable row
via arnold instagram

Seated cable rows are another fantastic workout for creating a strong back. Sit at a cable machine with your feet on the footrests and your knees slightly bent to execute this exercise.

Grab the handles with an overhand grip and draw them towards your chest, pushing your shoulder blades together at the peak of the exercise. Repeat for three sets of 10 to 12 repetitions, lowering the handles back to the starting position each time.

One-Arm Dumbbell Rows

arnold one arm dumbbell rows
via fitness volt

One-arm dumbbell Rows are excellent for strengthening your back overall and working on your lats. To complete this exercise, position one knee and hand on a bench, with your other foot on the ground. With your other hand, hold a dumbbell that is hanging down toward the floor.

Pull the dumbbell up towards your chest, compressing your shoulder blade at the apex of the action. Repeat for three sets of 10–12 repetitions on each arm, lowering the dumbbell back to the starting position each time.

Straight Arm Pulls Down

straight arm pulldown
via youtube

Straight-arm pull-downs are a great exercise for targeting your lats and building overall back strength. To perform this exercise, stand in front of a cable machine with your feet shoulder-width apart.

Standing with your arms out in front of you, take the cable with an overhand grasp. Keep your arms straight as you pull the wire down toward your thighs. At the bottom of the exercise, contract your lats, and then gently raise the cable to its starting position. Aim for 3 sets of 10–12 reps.

Arnold Deadlifts

arnold schwarzenegger deadlift workout
via Arnold instagram

Arnold loved the deadlift because it is one of the best exercises for increasing total strength and power. Stand with your feet shoulder-width apart and a barbell in front of you to execute deadlifts.

With your back straight and an overhand hold on the barbell, you should bend your knees and hinge forward from your hips. Squeezing your glutes and bringing your shoulders back at the height of the action will help you lift the barbell up to hip level.

Lower the barbell back down to the starting position and repeat for 3 sets of 8–10 repetitions. Incorporating Arnold’s back routine into your personal training plan will help you achieve a strong and balanced body. It’s crucial to concentrate on the perfect technique for each exercise and to begin with a suitable warm-up, such as wide-grip pull-ups.

As with any workout, it’s crucial to pay attention to your body and modify the reps and weights as necessary to prevent injury. You may advance your fitness and develop a back like Arnold with commitment and perseverance.

Arnold would often exercise his other main muscle groups on separate days of the week in addition to his back routine. In order to maintain the health of his heart and lungs and enhance his general fitness, he also included a variety of cardiovascular workouts, including jogging, cycling, and swimming.

In addition to being committed to his workouts and nutrition, Arnold also valued motivation and mental toughness. He would often picture his ambitions and force himself to work harder and longer than his competition. He became one of the most successful bodybuilders in history because of this attitude and his physical preparation.

There are important lessons to be gained from Arnold’s approach to fitness, even though his back workout and general fitness regimen may not be appropriate for everyone. Anyone may attain their fitness objectives and develop a strong and healthy physique by concentrating on perfect technique, consistency, and perseverance.


Is it Vital to Strengthen Your Back Muscles if You Solely Worry about Creating a Powerful Chest?

Even if your only goal is to develop a muscular chest, it is still important to train your back muscles. By neglecting your back muscles, you run the danger of developing an unbalanced body, bad posture, and injury.

Training both muscle areas will result in greater overall outcomes because many chest workouts also partially engage the back muscles.

How Frequently Should I Work Out My Back Muscles?

Although the frequency may vary depending on your own goals and training regimen, it is typically advised to work your back muscles at least once a week.

Avoid working out the same muscle group on consecutive days since your muscles need time to relax and recuperate between exercises.

Can I Train My Back Muscles Solely with Bodyweight Exercises?

While bodyweight exercises can be effective for training your back muscles, they may not provide enough resistance to fully stimulate muscle growth.

Including weighted exercises, such as pull-ups with added weight or cable rows with heavy resistance, can help you achieve better results.

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