WORKOUT ROUTINES

Best Back Workout Exercises for Men: Back Workout for Massive Back

Back Workout

If you are a fitness freak like me then there’s one part of the body that you absolutely should be making sure to target with your workout, is back workout. You can understand how important are the back muscles. It is for the sake of looking good and building the signature “V Shape”. The back workout is the most important in your weekly workout plan. Also, you should know that building up your back is going to make you look absolutely dynamite in a T-shirt.

Without a massive and strong back, you won’t get enough results in your lifting struggle. The back muscles assist you to turn your torso, drag your arms in and down from overhead, and, most importantly, stabilize your spine. After you prepare these basic muscles, you’ll be more effective at pulling and bending movements in general. Also, a greater and more grounded back will assist you during deadlifts and seat press more weight more productively.

If that’s the case, your search brings you to the right place. Here you will find the best back workout of all time. So keep reading here I will explain every workout in detail with sets, repetition, and graphs.

Before the workout never forget to warm up your body with basic pull-ups, pushups, and jump jacks.

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Back Workout for Men

Here is the list of best back exercises for men.

  1. Lat Pulldown
  2. One Arm Row
  3. Reverse Grip Lat Pulldown ( Underhand )
  4. Barbell Row
  5. Close Grip Lat Pulldown
  6. Rack Pull

1- Lat Pulldown – Favorite Back Workout

Traditional Pull-ups are extraordinary for upper-body quality and building muscle, but they’re very difficult very terribly difficult for beginners. To be honest, many people will crap out after just a couple of pull-ups, and this will surely slaughter your inspiration and aim for bodybuilding. Lat Pulldown is my most favorite back workout exercise.

But luckily, when the Lat Pulldown comes into the game. It includes a comparable development to the pull-up, challenging your mid- and upper-back muscles, arms, and your hold ( Grip ), but you have got more control over how much you lift and can moderate the beat right down to assist increment muscle estimate quickly.

How to Do Lat Pulldown

Lat Pull Down Exercise | Back Workout

The lat pulldown exercise hits the back muscles, especially the latissimus dorsi or the “lats muscles.” It is performed at a workstation with adjustable resistance, usually plates. Here is the step by step guide on how to do Lat Pulldown.

  1. Sit in the machine, anchoring your lower extremity by adjusting the thigh pad to fit firmly against the top of your thighs. To stable your spine, make your muscles abdominal stiff, and try to avoid any arching of your low back during the exercise. Reach up to firmly hold the bar with both hands. Make sure your arms are extended overhead, depress and retract your scapulae, and try to hold this position throughout the exercise. Incline back a little (no more than a 30-degree angle), use your legs to support your body (low back). Your head must be aligned with your spine.
  2. Exhale slowly during downward pull first depressing (lower) your scapulae and then pull the bar towards the mid-section of your chest. Try your best that your elbows drive in a motion directed towards the floor. Make sure to avoid any additional backward bend during the pull movement.
  3. Keep on pulling until the bar touches your chest and more importantly, you feel your elbows no longer moving downward. But, now start moving backward. To Avoid shoulder injury don’t stress yourself too many muscles.
  4. Pause for a while and then slowly return to your starting position by moving the bar upwards until your elbows are fully extended. Now allow your scapula to rise slightly.
  5. Repeat the movement and complete your sets.

Benefits

This  back workout targets the latissimus dorsi (lat muscles), this muscle group is just beneath the armpits and spreading across and down the back. By separating the back muscles with this workout, you’ll center particularly on them without affecting the biceps or triceps muscles. It is very important to target your back muscles which will help you to gain what you want.

Sets and Repetitions

Do 4 sets of 12 reps. You can increase or decrease the number of sets and rep according to your level. Above mentioned sets and reps are for moderate level.

2- One Arm Row

One or single-arm row is an upper-body exercise. It is used to strengthen your upper back and shoulder. Rows should be your go-to when you’re looking to build a stronger back, and there’s no shortage of different types you can do. You must know how to do a single-arm row if you want to shape your body. Without some specific machines used for the upper back, it is very challenging to strengthen the upper back. It just requires a set of dumbbells to carry out a single-arm row. And no matter if you are doing it from a standing position or even kneeling on a bench, it is one of the great moves for isolating those hard to reach places.

For many reasons, strengthening your upper back is very important for perfect back workout in a very practical way as well. It’s called posture! When you are practicing to strengthen your upper back muscles the standing tall with your shoulders back and your spine tall happens more naturally. Due to the week upper body, many people end up in a hunch-back position with rounded shoulders. Keep strengthening these muscles. And keep your shoulder blades pulled down away from your ears. Having a stable upper back will help you in posture, stability, and overall a more youthful appearance.

How to Do One Arm Row

One Arm Row Exercise

Here are the steps to Single Arm Row performance:

  1. Bend forward and place your left knee and left hand on a table to support your body weight, holding a dumbbell in your right hand. You should place your hand directly under your shoulder and put your knees directly under your hips. To stiffen the torso and stabilize the spine, contract the abdominal/core muscles (“bracing”) gently.
  2. Exhale and pull the dumbbell up slowly, bend your elbow and pull back your upper arm. Hold your arm tight to your body’s side and continue to pull the dumbbell upwards until you can no longer raise your torso without spinning it. Throughout the lift, stop turning your body or shifting the position of your spine.
  3. Downward movement: Inhale the dumbbell to your starting position and gently lower it while keeping a flat back and shoulder position retracted (pulled back).
  4. Repeat the movement.

To detect any improvement in your back or shoulder position and check for trunk rotation, try performing this exercise next to a mirror.

Benefits

The latissimus dorsi is the primary muscle group functioning during the single-arm row (lats). It also includes the entire back, arms, and shoulders (the trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, brachioradialis, and even pecs). You can help separate the lats and increase the weight more than during a classic barbell line by concentrating on one arm at a time. You can also lift more weight by placing your free hand on your thigh or another stable surface, but keep in mind that the one-arm row aims to achieve the full range of motion of the movement rather than simply lifting heavier weights.

Holding your free hand on your thigh provides you with just enough support to help stabilize your spine and upper body, enabling you to focus on steady, regulated movements.

Sets and Repetitions

Do 6 sets of 10 repetitions on each hand. Depending on your stage, you can raise or reduce the number of sets and reps. The sets and reps listed above are for moderate levels.

3- Reverse Grip Lat Pulldown (Underhand)

The lat pulls down of the reverse grip is a variant of the lat pull down. This workout is an effective exercise that targets the muscles of the latissimus dorsi (Lats). The lat pulldown reverse-grip increases strength in the back, biceps, and forearms. The underhand-grip gives the biceps and forearms a much greater emphasis. This exercise also increases lower back flexibility.

A muscle category that needs a reasonable amount of variation in the back. So, to optimize your back growth, experiment with many different angles and hand positions.

During your back exercises, upper body running, pull workouts, and full-body workouts, the reverse grip lat pulldown can be done.

How to Do Reverse Grip Lat Pulldown

Reverse Grip Lat PullDown Exercise

  1. With an underhand grip, grab a straight-bar attachment, palms facing you, and your hands slightly wider than shoulder-width apart. Your arms should be stretched upwards entirely. Your starting point is this.
  2. Bring the elbows down and back slowly as the shoulder blades are pressed together. The bar should come down in front of the chest to rest. Pause, then return the bar to the starting point slowly.
  3. Repeat the movement.

Benefits

For individuals at all levels of fitness, the underhand grip pull-down is an excellent exercise, and you can develop an incredible amount of muscle and power. It targets the lats and biceps that are lower. It is also easy to learn and execute, and cables provide the intended muscles with constant stress.

So, for better late progress, be sure to integrate this pulldown variation into your back workout.

Sets and Repetitions

Do 4 sets of 12 repetitions. Depending on your level, you can increase or decrease the number of sets and reps. The sets and reps listed above are for moderate levels.

4- Barbell Row

One of the most common back training exercises for those looking to develop a strong back is the barbell row. You will be hard-pressed outside of the deadlift to find another back exercise other than the barbell row that does a good job of loading and building a solid, flexible back.

The entire back works through the barbell bent-over chain. But the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids would be the key muscles enabled.

This isn’t a trick. You need to learn how to do barbell rows if you want a mean-looking back,

How to Do Barbell Row

Barbell Row Exercise

The barbell row has a lot of different variants and we’re going to address the traditional barbell row and execute it properly for the sake of this article.

  1. If you take the barbell off the j-hooks from a rack, then you’ll want to establish a position that is close to what you’re doing in your standard deadlift. When you pick up the barbell, when you get set before rowing, your stance might be a little wider and that’s all right. The major cue to note here is to pick up the barbell with purpose and not get sloppy with shape only because it could be lighter in weight.
  2. It’s time to brace and hinge to get into place after you’ve braced and picked up the barbell. Think about grounding the feet, stressing the posterior chain’s load displacement, and bracing the torso by thinking of breathing into the obliques.
  3. To stop excessive torso/thoracic flexion, hinge the hips backward and keep a high back angle, and think “proud chest”. To prevent the bar from resting on the legs or floating away from the body, keep the arms long and contract the lats. Fix your head location in a place that is most comfortable for you with a gaze in front of the body that looks about or above 6 ‘.
  4. Think of bringing the elbows back together as though you were simultaneously starting a lawnmower on both sides to initiate the row. This will help to sustain a powerful lat contraction and by keeping the chest “proud” to build improved movement mechanics. Pulling the elbows up and out directly will transfer focus away from the lats and back musculature, so why we cue an elbow path down and backward mentally!
  5. Lower the bar with control when returning to the bottom position of the row and allow the lats to stretch before beginning the next row. A reasonable aim for most beginners to accomplish is to maintain a consistent torso angle between reps. Remember, there might be variations in “perfect image” torso angles as the weight gets heavier, so work within a comfortable range that suits your goals/needs without technical breakdown.
  6. Repeat the movement.

Benefits

For any form of the lifter, the barbell line comes with a handful of advantages. It is worth noting that most of the advantages associated with the barbell row also include the variation being done, along with its purpose to use. A fundamental exercise that can pack significant meat on your back is the barbell chain, and it does more than that, too. It also allows your shoulders to be bulletproof, building the back muscle required to stop your shoulders from rolling over when you stand up, a common problem for lifters who also press the bench. And it helps improve good scapular retraction concepts, which arise when you pinch your shoulder blades and are both important for shoulder health and for your ability to safely and properly perform pullups.

Sets and Repetitions

Do 6 sets of 10 repetitions. Depending on your level, you can increase or decrease the number of sets and reps. The sets and reps listed above are for moderate levels.

5- Close Grip Lat Pulldown – Favorite Back Workout

One of the easiest exercises to reinforce your back and one of my favorites is the close grip lat pulldown, also known as the close hammer grip lat pulldown. Your arm strength and balance can also be enhanced by this compound exercise. A great exercise for people of all fitness levels is the close grip lat pulldown.

It comes as no surprise, given its name, that the close grip lat pulldown primarily works with your lats. The latissimus dorsi retains the title for the largest muscle of the back, originating in the lower-mid back. The biceps, abs, elbows, and upper back are also used in the close grip lat pulldown. Although your back can do most of the work to reduce the weight, your biceps can contract completely.

To regulate the motion, your heart also activates.

How to Do Close Grip Lat Pulldown

Close Grip Lat Pulldown | Back Workout

  1. Sit down on a pull-down machine fitted with the top pulley attached to a large bar. To suit your height, change the knee pad.
  2. With your palms facing upward, grab the bar. Place your hands wider than the width of your shoulder for a broad grip. Place your hands shoulder-width apart, if you want a medium grip. A tight grip means that your hands would be closer than the width of your shoulder.
  3. In front of you, stretch both arms while gripping the bar. Shift your torso back 30 degrees or so. There should be a curve in your lower back, and your chest should be sticking out. The starting place is this.
  4. Lower the bar as you exhale until it hits your upper chest. To do so, draw your shoulders and upper chest down and up. Tip: Once you hit the completely contracted stage, focus on squeezing the back muscles. The upper torso must stay stationary (only the arms should move). Except holding the bar, the forearms do not do any other work; hence, do not attempt to bring the bar down using the forearms.
  5. Raise the bar into the starting position after keeping the contracted position for a second (and while pressing the shoulder blades together). Your arms are going to be fully extended and your lats are going to be fully extended. When you do so, inhale.
  6. Repeat the movement.

Benefits

The close grip lat pulldown provides an improved range of movement compared with the conventional lat pulldown. The close-grip attachment helps you to bring the weight down slightly more than with a broader grip you would usually be able to do.

As a result, at the bottom of each rep, you optimize the contraction of the lats, which helps to create a thicker, stronger back. To boost your success in athletics, basic day-to-day workouts, and other compound lifts, such as the barbell row and the Pendlay row, a strong back is important.

Hours of sitting at work in chairs or while driving will cause your lats and other back muscles to be underused. This can lead to slouching, discomfort, and stress in your shoulders and back as a consequence.

The near lat pulldown will help to improve these muscles that are under-used and minimize pain or discomfort in the back. In no time, you can correct your posture with daily exercise and practice.

Sets and Repetitions

Do 4 sets of 12 repetitions. Depending on your level, you can increase or decrease the number of sets and reps. The sets and reps listed above are for moderate levels.

6- Rack Pull

A pulling version of the conventional deadlift is rack pulls. As the weight is raised from the height of the knee rather than from the ground, the range of motion of a rack pull is shorter than that of a deadlift. A lot of people refer to this exercise as a partial deadlift because of this.

The lift recruits several joints and muscle groups and the exercise has advantages for muscle hypertrophy and strength. A rack pull is a compound movement. Although this is an exercise in itself, one of its primary purposes is to strengthen the type of deadlift and assist lifters when performing a pulling exercise to lift heavier weight.

It targets all the same muscles, including the glutes, hamstrings, upper back, lower back, and grip, as well as the deadlift. It can be used as a deadlift solution for people who can not deadlift from the floor without pain, but also to reinforce the deadlift lockout.

How to Do Rack Pull

Rack Pull Exercise

  1. Depending on your private lockout sticking point, set your rack pull height. If your sticking point is below the knee, set the height just below the knee. If your sticking point is above the knee, set the height of the rack in line with the quad muscle of the teardrop.
  2. Take a grip that is close to what you do with and in competition with your usual deadlift training. Set up the back, pull the bar with the lats near the body, and think about the hooks being the hands. Push your feet into the floor, take a deep breath and hold the floor.
  3. Keep the lats contracted after you have set the back and reached a good hip extension, and hold the weight at the top for a second. This is critical when working with supramaximal loads to improve grip strength and establish a neural change in the body.
  4. Repeat the movement.

Benefits

Doing rack pulls, like deadlifting, targets several muscle classes. This is a perfect workout for the entire body to function. To improve the strength of their lower back, hamstrings, and glutes, many individuals use rack pulls. As it challenges muscle groups in the whole body, it also increases overall strength.

To enhance pulling strength, experienced weightlifters and powerlifters frequently execute rack pulls. For other pull exercises, such as traditional deadlifts, dumbbell rows, and bicep curls, this is a benefit that comes in handy.

Rack pulls often put less tension than traditional deadlifts on the lower back. While deadlifts are an effective exercise to rotate into your routine to build back strength, before enough strength is gained to work up to full deadlifts, rack pulls can be used as a stepping stone. This decreases the risk of strain or damage to the lower back.

Sets and Repetitions

Do 6 sets of 10 repetitions. Depending on your level, you can increase or decrease the number of sets and reps. The sets and reps listed above are for moderate levels.

End Notes

Finally, these are my back workout exercises that I do every week on my back workout day.

There are so many advantages to strengthening your back, the most important is helping you live everyday life more simply. Such practices will have everything you’ll need to perform better and get stronger.

Note, by adding weight or resistance, you continue to push yourself as you progress in these workouts but do so cautiously. Consult your doctor or a physical therapist before continuing if you have a history of back problems.

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