Many people always feel that their backs do not feel and cannot exert force during training. This time is when the back workout is needed. The muscles of the back are relatively large, so we will train more movements than other muscle groups.
So today we will introduce 15 back workouts, let’s take a look!
1.Pull-ups
2.Deadlift
3.Resistance Band Pull-ups
4.Pull-ups Down
5.Barebll Rows
6.Reverse Rowing
7.Bent Over Dumbbell Rowing
8.Hyperextension
9.Push-ups
10.Dumbbell Single-arm Rowing
11.Prone Cable Pull-down
12.Squat Rack Reverse Rowing
13.Seated Power Rack Rowing
14.LAT Pull-down
15.T Bar Row
🏋♀15 Back Workouts For Building Muscle
1.Pull-ups
Pull-up is a classic and effective action. Therefore, it is also very difficult for many newcomers to pull up. When doing pull-ups, you can choose to grab the horizontal bar and do about 15 to 20 at first. Because pull-ups can stimulate most of the back muscles.
2.Deadlift
The deadlift is a good exercise for the back. In addition to using the horizontal bar, you can also try dumbbells. Deadlifts can stimulate multiple muscle groups, and the effect is far more pronounced than isolated movements. Deadlift training twice a week can increase the strength of the hamstrings, gluteus maximus, lower back and upper back.
3.Resistance Band Pull-ups
If you don’t have the equipment to do pull-ups, you can also use tension straps. Wrap the tension band around the thigh, or the other end under the crotch, tie it to the pole and fasten it firmly. In this way, you can easily do pull-ups to train your back.
4.Pull-ups Down
Pull-ups are similar to pull-ups. The area of exercise is similar to that of pull-up exercises. But the difficulty is relatively reduced. You can choose to use steps, or to jump, let alone and your predecessor porcelain bottle continue to do the downward movement, the slower the better.
5.Barebll Rows
The barbell row is a compound exercise that targets the muscles of the upper back, primarily the lats, rhomboids, and traps. To perform a barbell row, stand with your feet hip-width apart and bend at the hips while keeping your back straight. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles. Lower the barbell back down with control. Keep your core engaged and maintain proper form throughout. Barbell rows are effective for building back strength and improving posture.
6.Reverse Rowing
Barbell reverse rowing can make the biceps more involved in the force; also because of the participation of the biceps, the weight you can do in the back grip will be heavier than in the forward grip (about 1/3 of the weight) ). Due to the increase in load, naturally, your back muscles such as latissimus dorsi, rhomboid muscles, trapezius muscles can also be more strongly stimulated.
7.Bent Over Dumbbell Rowing
This movement can exercise the entire back very well. This action requires two dumbbells. Stand with your legs apart, hold dumbbells in your hand, and after leaning over, perform a rowing action. A little bit of effort is okay, but the amount of strength should be lower.
8.Hyperextension
Hyperextension is also called goat pushup. Prone pushup mainly exercises the erector spine of the lower back. Lie on your stomach on a Roman chair (you can also choose the abdominal training bench without a Roman chair), with your feet hooked on the back support cushion. You can cross your hands in front of your chest or drag them behind your head (don’t hold your head). In the starting position, lean forward and bend down as much as possible to feel the stretching of the lower back muscles. From this position, you can control it. Lift it slowly, probably a little bit higher than parallel to the ground.
9.Push-ups
Push-ups can train the back muscles and have a certain exercise effect on the latissimus dorsi. The palms of both hands are used as support points, the arms should be open, shoulder-width or wider than shoulder-width, back, waist and hips are in a straight line, elbows are vigorous, and arms can be bent.
10.Dumbbell Single-arm Rowing
This action is to exercise each side of the back separately so that the muscles of the back can be fully exercised. From the perspective of exercise goals, one-arm dumbbell rowing will help us stimulate the middle of the latissimus dorsi. It can not only help us widen the back, but also thicken the back. It is a very classic and effective back-training exercise.
11.Prone Cable Pull-down
Prone on the seated rowing machine, pull the back with a long rod, and make sure to put it as slowly as possible on the return stroke so that you can fully experience the stretch of the latissimus dorsi.
12.Squat Rack Reverse Rowing
The good news for players who can’t do pull-ups put the barbell on the protective arm, put the foot on the stool, clamp the arms, tighten the latissimus dorsi, and lift the weight.
13.Seated Power Rack Rowing
When you reach the top, you should exert extra force to squeeze the middle of the back.
14.LAT Pull-down
When we pull down in a high position, the latissimus dorsi of our back muscles will be stimulated very well, which has a training effect that increases the width and thickness of our latissimus dorsi. For the high-position pull-down training exercise, we have to know that this is a good exercise to increase the width of the back muscles. If we want to increase the back width, then do more high-position pull-downs.
Read More: close grip vs wide grip LAT pulldown
15.T Bar Row
The T-Bar Row is a powerful compound exercise that primarily targets the muscles of the upper back, particularly the latissimus dorsi, rhomboids, and trapezius. It's an excellent movement for building a strong and well-developed back. Here's how to properly perform the T-Bar Row:
- Load the machine, choose a handle, and stand with feet shoulder-width apart.
- Keep a straight back, hinge at the hips, and grip the handle.
- Pull the handle towards your abdomen, squeezing your upper back.
- Lower the handle with control, maintaining proper form.
- Breathe in as you lower and exhale as you pull.
- Adjust grip width for variations, like wide or close grip.
Incorporating these 15 back workouts into your fitness routine can be a transformative step toward building a strong, sculpted, and well-defined back. The diversity of exercises and the strategic focus on different muscle groups ensure a balanced and comprehensive approach to back training. Remember, consistency and proper form are key to achieving your muscle-building goals. Whether you're a novice or an experienced fitness enthusiast, these back workouts offer a pathway to a more powerful and impressive physique. As you put in the effort and dedication, you'll be well on your way to reaping the rewards of a stronger and more confident you. So, embrace the challenge, stay motivated, and enjoy the journey of crafting a remarkable back that truly stands out.
