Joseph Baena has made a habit of posting workout photos and videos to social media for some time now, sharing his gains and tips with his followers. He’s upped his gym content since quarantine began, training hard and recreating some of the bodybuilder poses made famous by his dad, Arnold Schwarzenegger.
Baena showed off part of his back day routine for his latest video; a set of cable rows on in the well-equipped home gym on his his rooftop terrace. He captioned the video “Back attack!” and invited his followers to share which muscle group they’re most excited to start training again when they can get back in the gym.
It might be a while before you find yourself in front of a cable machine again, but that doesn’t mean you can’t start getting the benefits of this back-training exercise while at home. In fact, you shouldn’t be neglecting your back at all in your quarantine workouts.
“Back work, and rowing is the thing most people need to work most, not the bench press, or curls, or even abs,” says Men’s Health fitness director Ebenezer Samuel C.S.C.S. “You can do this movement with a resistance band if you have it. Just anchor to something low.”
However, Samuel cautions against attempting to duplicate Baena’s full movement, as that can cause problems in the long-term: “Baena is getting shifting his lower back into a lot of flexion in pursuit of a ‘stretch,’ which is a very bodybuilder technique to use,” he continues. “There’s nothing wrong with that, but for the average gym-goer, it’s not essential and the risks outweigh the benefits.”
“Instead, focus on the row motion. Own the squat position, keep your core tight and your body lean consistent, and then row. There’s nothing wrong with the lower back action if your body is up to it, but not everyone has that lower back resilience and it’s somewhat advanced.”
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