Full Back Workout with D.C. Seo

Ready to crush it in the gym tomorrow morning? Our Get Fit Korea resident bodybuilder, D.C. Seo has prepared an awesome, full back routine just for you. You see, D.C. likes to get an early jump at his gym in Seoul. Really early. He invited us to film his workout at the brisk, early morning hour of 5am. (You’ll have to excuse the in-and-out focusing in the video … it represents our cameraman’s tired eyes rather well).

After some stretching and a quick, empty-bar warm-up set to get the blood pumping and double-check his form, D.C. moves into the following routine:

D.C. Seo’s Early Morning Back Workout

Korean bodybuilding back workout

1. Deadlift — 4 sets, 12-15 reps

D.C. recommends first starting off with a light weight. Starting off with such a powerful compound exercise can be taxing if going for full weight off the bat. After 12-15 reps, feel free to move up to your normal lifting weight. “Some people do too heavy weight,” he says. “But I don’t think that works for me because I want perfect form.” He recommends using medium weight and focusing mostly on your back.


Korean bodybuilding back workout

2. Lat Pulldowns — 4 sets, 12-15 reps (both close-grip and wide-grip)

Close-grip lat pulldowns are great for working the middle of the back while the wide-grip will focus more on your lats. Keep your body straight and use a controlled pull and release.


Korean bodybuilding back workout

3. Dumbbell Rows — 3-4 sets, 15 reps

D.C. keeps close focus on himself in the mirror for this exercise to ensure proper form. Feel free to balance your non-lifting arm on a crossbar for support as you lean forward and perform the exercise.


Korean bodybuilding back workout

4. T-Bar Rows — 4 sets, 15-20 reps

We love the T-Bar rows as it’s one of those exercises that really burns out the back. Wake up the next morning with a soreness between your shoulder blades? Thank Mr. T-Bar row!


Korean bodybuilding back workout

5. Cable Rows — 4 sets, 12-15 reps

If you still have any strength left we invite you to have a seat… oh, not to cool off or check your Instagram, but to keep going harder with seated cable rows. This staple of any back workout requires a slightly arched back with your head facing forward. Controlled movements pull back on the cable. Hold the contraction for a moment and then release slowly and benefit from the negative pull on your back.


Korean bodybuilding back workout

6. Smith Machine Rows — 4 sets, 12-15 reps

Using the Smith Machine for rows isn’t all that common as the resistance of weight is tampered with due to the nature of the Smith Machine itself. However, for any of you who need even more controlled movements to be mindful of your back, doing rows this way may be what you’re looking for. D.C. says to keep your back arched and head up when performing the exercise.


Korean bodybuilding back workout

7. Pullups — 4 sets, max-out

Pullups can be thrown into the workout anywhere. We added them to the end to work as a full body burn out and ensure that you’ll be calling sick to work tomorrow morning, complaining of an achy-breaky back. Don’t act like we didn’t warn you.

We caught him breaking a sweat after only the first set of deadlifts. Where did you crack a sweat? Let us know below.

~~ Get Fit Korea