PNBA Figure Champion Alondra Chatman’s Bodybuilding Workout to Transform Your Back

PNBA 2x Natural Olympia Figure Champion Alondra Chatman shares her workout to transform your back.

A ripped back can dramatically improve your physique. A shredded back will improve your shoulder-to-waist ratio to give you a nice V-taper. And it will prevent upper body imbalances – for men, at least since many men overtrain their chest muscles and undertrain their back muscles. Additionally, a muscular, leaning back is essential for bodybuilders. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) 2x Figure Open Natural Olympia Champion Alondra Chatman shared her workout to transform your back.

Alondra Chatman has a multimedia contract with Generation Iron, INBA PNBA, and Iron Man magazine and is inducted into the PNBA Hall of Fame. Additionally, his company was nominated by the Mayor of San Leandro for the Excellence Award in 2021.

Iron Man magazine Instagram shared clips of Alondra Chatman performing a back workout below.

Alondra Chatman’s workout to transform your back

Below is Alondra Chatman’s back workout.

  • Dumbbell bent up: 3 sets x 12 reps
  • Hyperextension of the stability ball: 3 sets x 12 reps
  • Heavy Barbell Row: 3 sets x 8 reps
  • Seat row cable: 3 sets x 12 reps
  • Band Dumbbell Row: 3 sets x 6 reps
  • Single Arm Dumbbell Row: 3 sets x 6 reps

Benefits of a strong back

A muscular back will expand your torso, which will improve your V-taper since it will improve your shoulder-hip ratio. A strong back will also:

  • improve your body composition
  • correct your posture
  • prevent muscle imbalances

Besides your legs, your back is home to the second largest muscle (lats), so strengthening your back will give your body more muscle and less fat. Plus, of course, a straight back improve your posture, and back exercises will help correct a rounded back. In addition, your back stabilizes your shoulder joints, which will help you improve your Bench Press. And it is imperative to build a strong back to protect yourself from injuries because overtraining your pectoral muscles and undertraining your back muscles increase the risk.

INBA PNBA Natural Bodybuilding Upcoming Shows

The INBA PNBA is the largest natural bodybuilding federation and offers the most big wins and prizes. The INBA PNBA Instagram page posted the upcoming INBA PNBA competitions from May to July. Here are the rest of the INBA PNBA natural bodybuilding events in May and their location and prizes/awards:

  • May 14 PNBA America’s Natural – Chicago, IL
    • PNBA Natural Olympia qualification
    • PNBA Prize Money Payouts
  • May 14 INBA Illinois State – Chicago, IL
    • PNBA Pro qualification awarded
    • INBA Qualification PNBA Team USA
  • May 21 INBA New England Naturals – Oakville, CT
    • PNBA Pro qualification awarded
    • INBA Qualification PNBA Team USA
  • May 21 INBA Silver & Black San Leandro, California
    • PNBA Pro qualification awarded
    • INBA Qualification PNBA Team USA
  • May 28 PNBA INBA Pro/Am International Battle Against Cancer – Corona, CA
    • PNBA Prize Money Payouts
    • Natural Olympia Professional/Amateur Qualifier

Below you can see the full list of upcoming INBA PNBA shows.

Here is the complete list of the INBA PNBA 2022 natural bodybuilding season.

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Teresa E. Burton