• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

PNBA Jonathan Harden Details a Back Workout for Beginner and Intermediate Lifters

by Terry Ramos Updated by GI Team on Feb 17, 2025

Jonathan Harden's beginner/intermediate back workout
This post may contain affiliate links (disclosure policy).

PNBA Classic Physique athlete Jonathan Harden demonstrates a beginner/intermediate back workout to dramatically increase muscle growth and improve posture. 

A well-developed back makes daily tasks easier, protects you from injury, and enhances your physique. And a ripped back is especially important in bodybuilding. However, some back workouts are more advanced than others. And a beginner or intermediate lifter will want to start with exercises that aren’t in an advanced athlete’s plan. Professional Natural Bodybuilding Association (PNBA) athlete Jonathan Harden walks you through an entire back workout geared towards beginners and intermediate weightlifters, along with the benefits of each exercise. 

PNBA Jonathan Harden goes by the name “The Muscle Mentor” on Instagram. He’s a personal trainer and natural bodybuilder, competing in the Classic Physique division. Harden recently earned his PNBA pro card after performing at the 2022 Natural Universe on September 2-3, 2022, in Tampa, Florida. On Instagram, Harden blueprinted the beginner back workout plan and said:

“Warm up

Scapula Depression 3 x 15

*I like to use a pulldown bar for this. Raise the sternum up slightly, lower the Scapula as you squeeze the shoulders down and back, don’t move the arms, release and evaluate back up

Working Set 

Pendlay Row 4 x 8

*The Pendlay Row is a simple and similar variation of a barbell row, except it uses a lot less lowerbody and gets far more trap, Lat and Rhombiod activation involved* 

Single Arm Rows 3 x 12 *2 sec squeeze

*Unilateral movements are not to be avoided. We want to train our body as evenly as possible so as not to create or further any muscle imbalances. 

Rear Delt Flys 3 x 20 + Face Pulls

*While the rear deltoids do get a bit of work in the other exercises, i love targeting them specifically as they are one of our primary mover muscles involved whenever we are doing any push movements. And there great to look at when built up

Lat Pushdown 3 x 12

*This exercise helps makes your waist look smaller by widen the width of your back. For men this will help create the V shape and for Women the ⌛️ Shape”

 

View this post on Instagram

 

A post shared by Max|The Muscle Mentor (@mindmusclemaxed)

Jonathan Harden’s Beginner/Intermediate Back Workout

Below are the back exercises Jonathan Harden demonstrated. 

  • Warm-up
    • Scapular Depression: 3 sets x 15 reps
  • Pendlay Row: 4 sets x 8 reps
  • Single Arm Row: 3 sets x 12 reps (2 sec. squeezes)
  • Lat Pushdown: 3 sets x 12 reps
  • Rear Delt Flys: 3 sets x 20 reps superset face pulls
  • Lat Pulldown: 3 sets x 12 reps

Benefits of Each Back Exercise 

Jonathan Harden’s Instagram post detailed the benefits of each back exercise. 

Pendlay Row

According to Harden, the Pendlay Row is similar to the barbell bent-over row, except it activates more of your traps, lats, and rhomboids. 

Single Arm Row

Harden says this unilateral (single-limb) movement will help prevent muscular imbalances. 

Rear Delt Fly

Harden included this movement in the plan because he said that although other exercises will hit the rear delts, it’s good to isolate them specifically since they’re the primary movers in chest movement. And they look good once they’re built. 

Lat Pushdown

Harden said the lat pulldown widens the width of your back, enhancing men’s V shape and women’s hourglass figure. 

Follow us on Instagram, Facebook, and Twitter for more workouts from elite natural athletes!

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility