WORKOUT ROUTINES

06 Best Muscle-Building Back Workouts!

BACK WORKOUT ROUTINE

If you are a fitness freak and looking for back workout for mass, I don’t need to impress upon you how critical it is to have a well-developed back. As for the rest of you, I get that it is going to take some convincing. You don’t see your back when you’re looking in the mirror. People don’t see it when you’re entering a room, so it’s understandable if back development isn’t your Priority.

But ask yourself this: What do people see when they look at you from behind? Are they dazzled by a rough, thick, wide spread physique? Or is there a void between your shoulders; a flat, muscle-less expanse that cries weakness?

So, you’ve got to respect your back, brother! Thus, here are six specific exercises to achieve your particular back-development goals. Go after this back workout routine for 4-6 weeks to become a true 360-degree badass.

Now, without any delay, here are my top 6 back building exercises, ranked in particular order.

1- LAT PULLDOWN

The pulldown exercise works the back muscles, especially LATS ( latissimus dorsi ). The LAT pull-down is a cable-based exercise machine that’s ever present in gyms around the world. This back building exercise is easy to learn and is highly effective. This allows for variable resistance depending on where you place the pin in the stack

BENEFITS

This exercise targets the LATS. The cable allows for continuous tension and this exercise movement are easy to learn and execute.

SETS

3 Sets of 12 Reps.

2- ONE ARM ROW

One-Arm Dumbbell Row is the exercise when you’re looking to build a stronger back. This exercise is a popular exercise for building the latissimus dorsi or LAT muscles of the back. The bench is used for support during the rowing motion.

BENEFITS

This exercise targets the LATS. It builds bigger LAT and allows you to focus on one LAT at time. Moreover, it allows better range of motion than the barbell curl.

SETS

6 Sets of 10 Reps each side.

3- REVERSE GRIP PULLDOWN (UNDERHAND)

The reverse grip LAT pull down is a variation of the LAT pull down and an exercise used to build the muscles of the back. While this exercise will primarily target the LATS, you will also notice a fair amount of bicep and middle back activation. It is also a cable-based exercise machine. Instead of taking an overhand grip, you take an underhand grip. This back builder is easy to learn and highly effective.

BENEFITS

This exercise targets the LATS. The cable allows for continuous tension. This exercise is easy to learn and execute. As, it involves the lower LATS to a greater extent than other pull-downs.

SETS

3 Sets of 12 Reps.

4- BARBELL ROW

The barbell bent-over row is a compound exercise. It is used to build strength and size in both the lower and upper back. Barbell bent-over row targets nearly all the muscles in the back but particularly the LATS, rhomboids and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting. But it is also popular in strength and muscle-focused upper-body workouts.

BENEFITS

This exercise also targets the LATS besides rhomboids, spinal erectors, hamstrings and glutes muscles. It builds both back size and strength. Teaches proper ab bracing and spinal position. It can be loaded more heavily than other row variations.

SETS

6 Sets of 10 Reps.

5- CLOSE GRIP PULLDOWN

The close-grip pull-down is also a variation on the LAT pull-down. It is a cable-based exercise machine easily available in gyms. This back building exercise is easy to learn and is also very effective. This allows for variable resistance depending on where you place the pin in the stack.

BENEFITS

This exercise targets the LATS muscles. The cable allows for continuous tension. It is also easy to learn and execute. Close grip pulldown emphasizes the middle of the back.

SETS

3 Sets of 12 Reps.

6- RACK PULLS

If you’ve seen someone doing rack pulls in your gym. Then, you might have made the mistake of dismissing them as a poor man’s deadlift. While it’s true that rack pulls have a shorter range of motion than a deadlift. But, they work the same muscles and by shortening the movement of the exercise. In this way, the rack pulls allow you to lift a heavier weight. This will result in stronger back muscles. Moreover, it will help to improve your form and power in the top half of a standard deadlift. It is also as a deadlift alternative for people who can’t deadlift from the floor without pain.

BENEFITS

It builds strength and size like deadlift. It can load heavier than a deadlift from the floor. May be safer for elderly people and beginners than deadlifts from the floor. It can also be performed at many different levels i.e. below the knee, above the knee or just a few inches from lockout.

SETS

6 Sets of 10 Reps.

These are some of the BEST BACK WORKOUT EXERCISES as per my workout experiences.

Give us your feedback and share you experiences as well.

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