**A Full Body Workout at BB3 Billy Beck Personal Training Center**

I'm excited to take you guys through one of my back workouts today, and I've chosen this particular routine because it's an effective way to target the muscles in your upper back. With the holidays and competitions getting closer, I know many of you are looking for ways to improve your overall fitness and strength.

**Warm-up with Pull-ups**

We're going to start with pull-ups, a classic exercise that's great for building strength and endurance in the upper back. For those who may not be familiar with pull-ups, don't worry – there are alternatives that can help you achieve similar results. If you can't do a traditional pull-up or don't have access to an assisted pull-up machine at your gym, I recommend trying a recline pull or an assisted inverted row instead.

To perform a recline pull, grab onto the bar with a wide grip and walk your feet down until your heels are almost touching the floor. Rock onto your heels and keep your hips up, squeezing your glutes to maintain a neutral spine. Pull yourself up towards the bar, keeping your chest forward, and then lower yourself back down, repeating for 12 reps. You can do this exercise three times through for a total of 36 reps.

For those who are able to perform traditional pull-ups, let's get started with our first set of 10-12 reps. Remember to take your time and focus on proper form throughout the entire range of motion.

**Bent Over Barbell Row**

Next up is the bent over barbell row, a challenging exercise that targets the muscles in your upper back and arms. I'm using a 10-pound dumbbell on each side today, but you can adjust the weight to suit your individual needs. To perform this exercise, bend forward at the hips and keep your back flat, with your chest and tummy pulled into your spine.

Grab the bar with a slight overhand grip, keeping it close to your body, and pull yourself up towards the weight. Focus on squeezing your shoulder blades together and pulling the weight up towards your chest, rather than just moving your arms. Pause for a brief moment at the top of the movement, then lower yourself back down to the starting position.

Take care not to arch or round out your spine – you want to maintain a neutral posture throughout the entire exercise. If you feel pressure on your lower back, it may be due to an incorrect weight or form, so make sure to adjust accordingly.

**Plank Row**

Our final exercise is the plank row, a full-body movement that targets the muscles in your upper back and arms. To perform this exercise, start in a plank position with your hands shoulder-width apart and your toes touching the floor. Keep your body straight and your hips down, squeezing your abs to maintain stability.

Grab a 15-pound weight (or adjust to your individual needs) and pull yourself up towards the weight, keeping your arms straight and engaging your back muscles throughout the movement. Focus on pulling the weight upwards with your lats, rather than just moving your arms.

Perform 20 reps in total, three times through for a challenging full-body workout that will leave you feeling strong and energized.

Remember to always prioritize proper form and technique throughout each exercise, and don't be afraid to adjust or modify as needed. With consistency and dedication, this routine can help take your fitness journey to the next level.

"WEBVTTKind: captionsLanguage: enhi guys this is Sarah Grace with SG training Zone it's been actually a little while since I've seen you guys and I've given you any workouts but with the holidays and my competitions it's been kind of crazy for me but today I'm here at BB3 Billy Beck personal training center and I want to take you guys through one of my back workouts all right so what we're going to do is we're going to start with pull-ups which everybody knows how to do a pullup it's a great exercise for the back and it's typically one that I like to start with because it takes so much energy to do it but um and it's also a good warmup too so um what you're going to do you can go with whatever grip you prefer you could do neutral or you could go wide I'm going to go with a wide grip so the first thing I'm going to do are um 10 to 12 pull-ups okay now I'm not going to go through all of them all right so once I've done my pull-ups then what I'm going to do is um go over to my next exercise but before that I'm going to show you guys what you can do for those of you who can't do a pull-up or maybe don't have an assisted pull-up machine at your gym okay so for those of you like I said who don't have the assisted pull-up machine or can't do pull-ups you can do this exercise I call it a recline pull or uh an assisted inverted row so what you're going to do is grab on the bar here you're going to go um right about in line with the with the lines on the bar walk your feet down and you're going to rock onto your heels what you want to do is keep the hips up you're leading with the chest you're going to pull up and let it out pull up to the bar and let it out don't let your hips sag you want them to stay up so you have to squeeze the glutes pull up and let it out okay so what you're going to do again is um let's say 12 Reps for these 10 to 12 of the pull-ups and you're going to go three times through for three sets all right so that's the first exercise okay so your next exercise is a bent over barbell row I have a a barbell here and I put 10 lbs on each side you could go with as much weight as you feel comfortable with or you could go with just the bar cuz this is actually a pretty tough exercise because you're going to to be in this position knees are soft chest is forward you're so you're you're um bending at the hips but the back has to stay flat and the spine is a neutral you don't want to be rounding out or um arching too much you just want to keep a neutral spine so what you're going to do is grab on the bar a little over U shoulder width apart Bend forward my back is flat my tummy is pulled into my spine to support my back pull right up under your chest and let it out pull up and let it out let me see if I can move my hair so you can see better let it out you want to pause right here and let It Out Slow what you don't want to do is this okay so many people do that in the gym that's cheating if you have to move like that then you need to lower your weight you want to just pull with your B all right if you feel that actually got me out of breath if you feel a lot of pressure on your lower back it could be two things your weight could be too heavy or you could be rounding out so you want to make sure that it's nice and flat slightly arched but the spine again is a neutral all right okay so our last exercise is a plank row so basically you're going to be in a plank position and you're going to row or pull the weights all right so toes and hands you're going to squeeze the ABS and pull that weight right up to your chest pull you don't want to turn your hips out too far so you want to try to keep the hips down and the way you can do that is by squeezing your abs this is a full body exercise but of course you're pulling with your back all right so you're going to do 20 total of these I have 15 lbs you can go heavier go lighter if you can't do it with any weight then just do it here with your hands pull your hands up just like that all right so 20 reps three times through you're going to start with your pullup or your recline poles you're going to go to your bent over barbell rows and then you're going to go to your plank rows all right that's Sarah Grace SG training Zone get in the zone my zonehi guys this is Sarah Grace with SG training Zone it's been actually a little while since I've seen you guys and I've given you any workouts but with the holidays and my competitions it's been kind of crazy for me but today I'm here at BB3 Billy Beck personal training center and I want to take you guys through one of my back workouts all right so what we're going to do is we're going to start with pull-ups which everybody knows how to do a pullup it's a great exercise for the back and it's typically one that I like to start with because it takes so much energy to do it but um and it's also a good warmup too so um what you're going to do you can go with whatever grip you prefer you could do neutral or you could go wide I'm going to go with a wide grip so the first thing I'm going to do are um 10 to 12 pull-ups okay now I'm not going to go through all of them all right so once I've done my pull-ups then what I'm going to do is um go over to my next exercise but before that I'm going to show you guys what you can do for those of you who can't do a pull-up or maybe don't have an assisted pull-up machine at your gym okay so for those of you like I said who don't have the assisted pull-up machine or can't do pull-ups you can do this exercise I call it a recline pull or uh an assisted inverted row so what you're going to do is grab on the bar here you're going to go um right about in line with the with the lines on the bar walk your feet down and you're going to rock onto your heels what you want to do is keep the hips up you're leading with the chest you're going to pull up and let it out pull up to the bar and let it out don't let your hips sag you want them to stay up so you have to squeeze the glutes pull up and let it out okay so what you're going to do again is um let's say 12 Reps for these 10 to 12 of the pull-ups and you're going to go three times through for three sets all right so that's the first exercise okay so your next exercise is a bent over barbell row I have a a barbell here and I put 10 lbs on each side you could go with as much weight as you feel comfortable with or you could go with just the bar cuz this is actually a pretty tough exercise because you're going to to be in this position knees are soft chest is forward you're so you're you're um bending at the hips but the back has to stay flat and the spine is a neutral you don't want to be rounding out or um arching too much you just want to keep a neutral spine so what you're going to do is grab on the bar a little over U shoulder width apart Bend forward my back is flat my tummy is pulled into my spine to support my back pull right up under your chest and let it out pull up and let it out let me see if I can move my hair so you can see better let it out you want to pause right here and let It Out Slow what you don't want to do is this okay so many people do that in the gym that's cheating if you have to move like that then you need to lower your weight you want to just pull with your B all right if you feel that actually got me out of breath if you feel a lot of pressure on your lower back it could be two things your weight could be too heavy or you could be rounding out so you want to make sure that it's nice and flat slightly arched but the spine again is a neutral all right okay so our last exercise is a plank row so basically you're going to be in a plank position and you're going to row or pull the weights all right so toes and hands you're going to squeeze the ABS and pull that weight right up to your chest pull you don't want to turn your hips out too far so you want to try to keep the hips down and the way you can do that is by squeezing your abs this is a full body exercise but of course you're pulling with your back all right so you're going to do 20 total of these I have 15 lbs you can go heavier go lighter if you can't do it with any weight then just do it here with your hands pull your hands up just like that all right so 20 reps three times through you're going to start with your pullup or your recline poles you're going to go to your bent over barbell rows and then you're going to go to your plank rows all right that's Sarah Grace SG training Zone get in the zone my zone\n"