If you’re a fan of Arnold Schwarzenegger’s impressive physique, then you won’t want to miss his legendary back workout routine. In this article, we’ll dive into the secrets behind his back-building routine that helped him achieve his iconic V-shaped torso.
But before we get into the details, it’s worth mentioning that Arnold’s arm workout is also an essential part of his overall training regimen. So, if you want to learn more about how Arnold sculpted his guns, be sure to check out our article on his arm workout as well.
But for now, let’s focus on how you can develop a muscular and defined back like the Terminator himself. So, let’s get started!
5 Core Exercises of Arnold Schwarzenegger’s Back Workout:
The impressive physique of Arnold Schwarzenegger has always been of interest to me as a bodybuilder. His impressive V-shaped torso of his was a result of his chiseled back exercises that he used to perform often.
After doing some research and trying out different workouts, I’ve put together a comprehensive guide on Arnold Schwarzenegger’s back workout that you can use to develop a muscular and defined back like the Terminator himself.
Arnold’s back workout is a classic example of old-school bodybuilding. He believed in the power of compound movements like deadlifts and chin-ups to build overall strength and mass. However, Arnold also knew the importance of targeting specific areas of the back, which is why he incorporated exercises like T-bar rows and cable rows into his routine.
Deadlifts were considered by Arnold to be one of the most effective exercises for building overall strength and muscle mass. When performing this exercise, you should stand with your feet hip-width apart, bend over and grab the barbell with both hands.
Further, ensure that your back is straight and that your arms are fully extended when lifting the bar to your hips. The bar should be lowered back to the ground and repeated for three to four sets of eight to ten repetitions.
Arnold also included chin-ups as part of his back routine, which targets the upper back and biceps. By holding the pull-up bar with your palms facing you, pull yourself up until your chin is above the bar. In the end, Lower yourself back down and repeat for 3-4 sets of 8-10 reps.
3. T-Bar Rows
T-bar rows are a great exercise for building thickness in the middle of your back. A barbell loaded with weight plates should be placed in a corner for performing this exercise. You should position yourself with your feet shoulder-width apart and your knees slightly bent, and then grasp the bar with your underhand grip.
Once you have pulled the bar up to your chest, keep your elbows close to your body as you do so. After completing 3-4 sets of 8-10 repetitions, lower the bar back down and repeat the exercise.
4. Cable Rows
Cable rows are an excellent exercise for targeting the lower and mid-back muscles. Lie flat on the ground with your feet flat on the ground while you perform this exercise on a cable machine.
To perform this exercise, grab the handles with an overhand grip and pull them toward your chest, squeezing your shoulder blades together as you complete this movement. Lower the handles back down and repeat for 3-4 sets of 8-10 reps.
5. One-Arm Dumbbell Rows
One-arm dumbbell rows are a unilateral exercise that targets the lats, rhomboids, and rear deltoids. The exercise is performed by placing the left knee and hand on a bench and holding a dumbbell in the right hand.
As a result, pull the dumbbell toward your chest, keeping your elbow close to your body. Reverse the dumbbell and repeat for three to four sets of eight to ten repetitions for each arm. Try it out for yourself and let me know how it goes.
6. Other Exercises
In addition to his back workout, Arnold also included shoulder and arm exercises in his training regimen to develop a well-rounded physique. Some of his favorite exercises for shoulders included overhead presses, lateral raises, and front raises, while his biceps and triceps workouts consisted of curls and pushdowns.
So, if you’re looking to build a back like Arnold Schwarzenegger, be sure to incorporate these exercises into your routine. And don’t forget to check out our articles on Arnold’s shoulder and arm workouts, as they are an essential part of his overall training regimen.
Moreover, Remember, building a strong and muscular physique takes time and dedication, but with the right mindset and training, you can achieve your fitness goals.
Frequently Asked Questions:
He preferred pull-ups to develop the width of his back. His favorite exercises were wide overhands, hammer grips, and supinated pull-ups. Schwarzenegger preferred barbell rows and T-bar rows to strengthen his back.
For Arnold to build wide lats, chins with underhand grips and pull-ups played a significant role. As well as varying the width of his grip, he went up to the bar behind his head and chest and used both additional resistance and his body weight at times.
Now, Arnold worked his chest and back up to three times per week with his famous double-splits. While I do not recommend doing this every week, if you are feeling well, I recommend doing it twice a week at the very least.
Arnold states that his best gym power lifts were: squats of 545 pounds. A bench press of 500 pounds was performed at a weight of 247 kilograms. In addition, the deadlift is 710 (322 kg), and the squat is 227 kg.
In conclusion, if you’re looking to develop a back like Arnold Schwarzenegger’s workout then incorporating these exercises into your routine is a great place to start. However, keep in mind that it takes hard work, dedication, and consistent training to achieve the level of success that Arnold did.
So, be patient, stay committed, and remember that building a strong and muscular physique is a marathon, not a sprint. In the end, make sure to try these special exercises as soon as you can and share their results with me.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.