A good back workout is essential for anyone looking to build a strong, muscular back. This can be a difficult task, as the back is made up of many different muscles that all need to be worked in order to build a strong, defined back. Back has 4 Main regions
- Lower lats
- Upper and outer lats
- Middle back
- Lower Back
You might not realize it, but your back muscles are used a lot in everyday activities. Even something as simple as sitting up straight requires the use of your back muscles. That’s why it’s important to have a back workout routine that hits all the different muscle groups. In this blog post, we’ll share the best back Workout exercises that you can add to your workout
Benefits of Back Workout
- Improve Your posture
- Relieve pain in your lower back
- Will Help To develop Your V-Shape Back
Warmup Before Back Workout
- Cat Camel (15reps)
- Prone Walkout(45secs)
- Jumping Jacks(30secs)
After doing warmup do 2-3sets of pull-ups (reps depending on your strenght) This will help to activated your back muscles
Stretching Exercises After Back Workout
- Sphinx Stretch (40secs)
- Thread The Needle Right & Left (40secs)
- Child Pose (40secs)
- Standing Archer Stretch Right And Left (40secs)
What Are The Best Back Workout Exercises
1. Barbell Rowing
Barbell rowing is a compound exercise it is the best exercise you should start with it work your upper back lower back and arms .This exercise helps us to look broad and also helps you to gain back strenght. It focus on your upper and mid back
Here are some tips on how to properly execute a barbell row:
- Start by placing a barbell on the ground in front of you.
- Bend down and grab the barbell with an overhand grip, your hands should be shoulder width apart.
- Lift the barbell off the ground and row it up to your chest, keeping your back straight and your core engaged.
- Lower the barbell back down to the starting position and repeat for 8-12 reps.
2. Single Arm Dumbbell Row
The single dumbbell row is a great exercise for beginners and advanced lifters alike. It’s a simple exercise that can be done with little equipment, and it’s a great way to build strength in your back muscles This movement focus the upper and lower back, shoulders, biceps, and hips while improving core stability
How to do single dumbbell row
- Start by holding a dumbbell in your right hand and placing your left hand on a bench or other sturdy object for support.
- Bend your knees and hips so that your torso is parallel to the floor.
- Let the dumbbell hang down at arm’s length, keeping your shoulder blades pulled together and your back straight.
- Bend your elbow and row the dumbbell up to your side, keeping your elbow close to your body.
- Reverse the motion and lower the dumbbell back to the starting position.
Repeat the exercise with your left arm.
4sets (15-10reps)
3sets (12-10reps)
3. Seated Cable Rows
It is an compound exercise which focus on middle back
How to do seated cable rows
- Sit at a cable row machine with your feet flat on the floor and your knees bent.
- Grab the handle with an overhand grip, and lean back until your torso is at a 45-degree angle to the floor.
- Keeping your back straight, pull the handle to your stomach, and squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position
4sets-(15-10reps)
3sets-(12-10reps)
4. Lat Pulldowns
The lats pulldown is a great exercise which focus on latissimus dorsi, or “lats” — the large, flat muscles that run down the sides of your back. This exercise can be performed with a variety of different grip widths, which allows you to target the lats from different angles.
How to do lats pulldown
- Start by sitting down on a lat pulldown machine with your knees bent and feet flat on the ground.
- Grab the bar with an overhand grip, and then lean back slightly and arch your back.
- From this position, slowly pull the bar down to your chest, and then return it to the starting position
4sets(12-10reps)
3sets(12-8reps) (for beginners)
5. Barbell Deadlift
It is a compound effective exercises for developing strength and power is the barbell deadlift. This exercise works all of the major muscles in the legs, hips, and back, making it an excellent choice for those looking to build muscle mass. It is one of the three lifts in powerlifting
How to do barbell deadlift
To properly execute a deadlift, start by bringing your hips back and down, keeping your chest up and your back flat. Grab the barbell with an overhand grip, and drive your heels into the floor to lift the weight. Once the barbell passes your knees, extend your hips and knees to lockout at the top.
4sets(12-10reps)
6. Lower Back Exercise
The lower back includes the sacrum, lumbar spine, and buttocks. Lower back exercise is most neglected exercise.
Why lower back exercises are important
Lower back exercises are important because they help place your body in the correct alignment for walking, sitting, standing, and even exercising. They also help strengthen muscles around your spine so that you have better posture when standing up. it also improve blood circulation in lower back
Lower Back Exercise
- Deficit Deadlift
Deficit deadlift is an advance deadlift which focus on lower back ,legs and hips
Here’s how to do it:
- Start by placing a weight plate or two on the floor in front of you.
- Place your feet shoulder-width apart and bend at the hips to grip the barbell with your hands shoulder-width apart.
- Lift the barbell off the floor and stand up tall.
- Keeping your back flat and your core engaged, lower the barbell back down to the floor.
- Repeat for 10-12 reps.
If you don’t have access to a weight plate, you can also use a dumbbell or kettlebell. Just be sure to keep your back flat and your core engaged throughout the entire movement.
2. Hyperextention
Hyperextension exercise are a type of strengthening exercise that helps to improve the stability of your spine and pelvis, and can also help to alleviate pain. it will help to reduce chronic lower back pain
I hope you enjoyed this “Back Workout” and learned something new!