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

Alondra Chatman's Natural Olympia training

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

A ripped back can drastically enhance your physique. A back that’s shredded 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. In addition, a muscular and lean 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 multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine and is a PNBA Hall of Fame Inductee. Moreover, her business was nominated by the San Leandro Mayor for the Award of Excellence in 2021. 

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


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Alondra Chatman’s Workout to Transform Your Back

Below is Alondra Chatman’s back workout. 

  • Dumbbell Bent-over Row: 3 sets x 12 reps 
  • Stability Ball Hyperextension: 3 sets x 12 reps 
  • Heavy Barbell Row: 3 sets x 8 reps 
  • Cable Seated Row: 3 sets x 12 reps
  • Banded Barbell Row: 3 sets x 6 reps
  • Dumbbell Single-arm Row: 3 sets x 6 reps

Benefits of a Strong Back 

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

  • improve your body composition
  • fix your posture
  • prevent muscular imbalances

Besides your legs, your back hosts the second-largest muscle (lats), so building up your back will give your frame more muscle and less fat. In addition, of course, a straight back will improve your posture, and back exercises will help correct a rounded back. Moreover, your back stabilizes your shoulder joints, which will help you improve your bench press. And it’s imperative to build a solid back to protect yourself from injuries because overtraining your chest 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 provides the most significant payouts and prizes. The INBA PNBA’s Instagram page released the upcoming INBA PNBA competitions from May through July. Here is the remainder of the INBA PNBA natural bodybuilding events in May and their location and prizes/awards:

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

Below you can see the INBA PNBA’s complete upcoming show listing. 

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

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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 American College of Sports Medicine Certified Personal Trainer. He enjoys playing music, reading, and watching films when he's not writing or training.