IFBB Pro Jessie Hilgenberg’s Strong Back Workout

Your back is an essential piece of a balanced, symmetrical physique. Start building yours with IFBB Figure Pro Jessie Hilgenberg’s video back workout!
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As a figure competitor, it’s imperative for me to train my back. During shows, I have to do quarter turns and show my back to the judges. I could have a bunch of great muscle groups, but if my back isn’t up to par, my physique would be lackluster and I wouldn’t place well.

Even if you’re not a competitor, your back is an important part of a complete, balanced physique. It’s also important to train your back because it should be strong for postural and athletic reasons. You won’t be able to squat or do a plank—two essential movements—if your back is weak.

Back training often passed over because you can’t see your back while you train. You can build up great muscle groups at the front of your body because you can see them in the mirror, but consistently training your lats, traps, rhomboids, and rear delts takes a lot more effort.

That’s why today, we’re going to focus on the back. Your back is a large muscle group, so we’ll hit it hard with some great compound exercises and complement them with isolation lifts.

| Jessie Hilgenberg’s Strong Back Workout |
1. Pull-Up – 1 set to failure, 3 sets of 3-5 negative reps
2. Parallel-Grip Lat Pull-Down – 4 sets of 10 reps
3. Underhand Seated Cable Row – 4 sets of 12 reps
4. Single-Arm Dumbbell Row – 3 sets of 15 reps
5. High-Pulley Cable Face Pull – 3 sets of 15 reps
6. Seated Cable Row – 4 sets of 12 reps
7. Incline Bench High Cable Pull-Over – 3 sets o 15 reps


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31 Responses

  1. This is how I'm trying to be, slightly less muscular then her, but i wanna look toned and strong.

  2. Body By Boss says:

    Love all of the tips and exercises used in this video!! Back is one of my top fave muscles to work!

  3. Andrea says:

    What can you do instead if you do not have a parallel grip attachment??

  4. Hello! I hope you read my comment and reply. How can I become a fitness model? How long should I train a day? I am just now starting out with my workouts. I am looking to become a better me.

  5. Anusree Das says:

    her shape of hand is not good…

  6. Awesome vid! I work out at this gym!! Crazy 🤗

  7. Wow! She's awesome! I learned a lot!

  8. I love the video but where are the dos and donts on form?

  9. Jessie for a bigginer how many times a week do I need to go to the gym?

  10. Why no lower back work for your spinal erectors?

  11. rohit sharma says:

    Nice and more helpful for back Miss Jessie Hilgenberg

  12. Brock Lesnar says:

    you're not useing that heavy wights that you are talking about it

  13. Thank you for posting this video. You inspire a lot of women. God bless you

  14. Finally a female Bodybuilder that isnt just an airhead she knows what she s doing and she loves it.

  15. Whoever is videotaping this sucks…we want to see the complete physical form at ONCE not segments of it, stop switching so much!!!!!

  16. People muscular women cant be sexy…I think she is very sexy

  17. I watched this to help me to help my wife as we both work out. She can be feminine and strong and i ended up learning a lot about new ways to hit and target your back. Good job Jessie and thanks for the insight.

  18. TheLorgirl says:

    Why the hell are all the women on these videos fully make-upped?? Gym ain't a place for makeup.

  19. Does this exercise reduce breast size

  20. Jessie what you said in the beginning of the video is solid gold, you said do a warm up and find what weight you are going to do for the day, I was sort of half way there I would do my warm ups but I always went into the gym saying ok you will do this much weight for this many reps on this exercise, and that couldn't be more wrong, now my workouts are so much more enjoyable, my injuries went down, and I am still getting stronger, thank you so much, oh and yeah, you are incredibly beautiful

  21. You can def see the attention and care that goes into the workout but, also in the execution of it.

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