ROUTINE 4 – UPPER BACK & GRIP STRENGTH
(Longevity & Aesthetics)
Required materials:
- foam mat
- big-sized dumbbells
- medium-sized dumbbells
- pull-up bar
- high parallettes
- wrist roller Week A only
- ab roller
Running compatibility note:
- Acceptable before easy runs only.
- Avoid before long or posture-demanding runs.
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BLOCK A – Primary strength
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- Pull-ups (4 × 6–10 reps)
[lats, biceps, upper back, forearms]
→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE: bodyweight → +5–7 kg (optional)
→ TEMPO / DURATION: 2s up + 1s hold + 3s down (~6 s per rep); REST: 2–3 min
Hang with a full grip and shoulders set “down away from ears,” then pull by driving elbows toward your ribs until chin clears the bar. Lower under control to a full hang without losing shoulder position or swinging.
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BLOCK B – Horizontal pulling strength & upper-back volume
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- Neutral-grip inverted row
Week A: (3 × 18)
Week B: (2 × 18)
[mid-back, posterior delts, biceps, grip]
→ LOAD: NO
→ TEMPO / DURATION: 2s pull + 1s hold + 3s lower (~6 s per rep); REST: 60–90 s
Set your body rigid under the bars, then pull your chest toward the handles by driving elbows back and squeezing shoulder blades. Pause briefly, then lower under control without letting hips drop or shoulders roll forward.
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BLOCK C – > Forearm strength & grip endurance + horizontal pull
Week A: flexors; week B: extensors
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- Seated wrist curl – supinated (2 × 30)
Week A only
[forearm flexors]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: light–moderate load
→ TEMPO / DURATION: 2s curl + 1s squeeze + 3s lower (~6 s per rep)
Sit with forearms supported on thighs, palms up, let the dumbbells roll slightly toward the fingers for a stretch, then curl the wrists up and squeeze briefly. Lower slowly back to the stretched position without moving the elbows.
- Bent-over row (2 × 25)
[lats, rhomboids, posterior delts]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: moderate load (no max target)
→ TEMPO / DURATION: 2s pull + 1s hold + 3s lower (~6 s per rep)
Hinge at the hips with a flat back and neutral neck, brace, then pull the weight toward your lower ribs/upper waist while keeping elbows close to the body. Pause and squeeze the shoulder blades, then lower slowly without rounding or using momentum.
- Seated wrist curl – pronated (2 × 30)
Week B only
[forearm extensors]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: light–moderate load
→ TEMPO / DURATION: 2s lift + 1s squeeze + 3s lower (~6 s per rep)
Sit with forearms supported, palms down, lower the weights by letting wrists flex downward, then extend wrists to lift the backs of your hands toward your forearms. Keep elbows still and control the lowering phase.
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BLOCK D – Scapular control & rear delts
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- Scapular pull-up
Week A: (3 × 15)
Week B: (2 × 15)
[lower traps, scapular stabilizers]
→ LOAD: NO
→ TEMPO / DURATION: 2s depress + 2s hold + 3s relax (~7 s per rep)
Hang from the bar with elbows straight and core lightly braced, then depress and slightly retract the shoulder blades to lift your body a small amount. Hold briefly, then relax back to the hang under control without bending the elbows.
- Bent-over reverse fly
Week A: (2 × 30)
Week B: (1 × 30)
[rear delts, upper back, posture muscles]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: light load
→ TEMPO / DURATION: 2s raise + 1s hold + 3s lower (~6 s per rep)
In a hinged position with neutral spine, let arms hang with a soft elbow bend, then raise dumbbells out to the sides by moving the shoulder blades back and out. Stop around shoulder level, then lower slowly without shrugging or swinging.
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BLOCK E – Wrist roller (rotational grip strength)
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- Wrist roller – pronated (2 × 8)
Week A only
[forearm extensors, grip]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: moderate load, strict control
→ DURATION: ~20–30 s per roll
Hold the roller with elbows bent (~90°) and tucked close to your torso, roller at lower-chest/upper-abdomen height, palms down. Wind the rope by rotating only the wrists until the weight reaches the roller, then slowly unwind back down; keep shoulders relaxed and still.
- Finger curls – supinated (2 × 20–25)
Week B only
[finger flexors, forearm flexors, grip endurance]
→ LOAD: YES; SAFE, EFFECTIVE ZONE: light–moderate load
→ TEMPO / DURATION: 2s open/roll + 1s squeeze + 3s return (~6 s per rep)
Sit with forearms supported on thighs or a bench, palms up, wrists just past the knees. Allow the barbell or dumbbells to roll down toward the fingertips to fully open the hand, then slightly extend the wrist at the bottom. Curl the fingers first and then the wrist to close the hand and squeeze. Lower slowly back to the open position, keeping the elbows and shoulders still throughout.
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BLOCK F – Core (anti-extension core)
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- Ab roller (2 × 6–10)
[rectus abdominis, deep core, anti-extension strength]
→ LOAD: NO
→ TEMPO / DURATION: 3s roll-out + 1s hold + 3s return (~7 s per rep)
Kneel with hips slightly tucked (glutes on) and ribs down, start with the roller under shoulders, then roll forward slowly while keeping a neutral spine (no sagging). Pause at your deepest controlled position, then return by pulling with lats and abs, not by arching the low back.
