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Without a doubt, the back is one of the hardest body parts to train, next to legs. Back workout isn’t only one of the body’s biggest and strongest body parts, it’s also the most complicated in terms of being a series of interconnected muscle groups. So today we have gathered some top back workouts for you that are enough to hit all of the back muscles. Without wasting further time lets get on to it.
5. BENT-OVER BARBELL ROW
Ok this one is again a very effective back workout, your standing stance will be simillar to barbell deadlift, let me explain it to you.
Take a wide-grip palms down approach while stabilizing your feet at shoulder width and bending your knees about 15 degrees.
Now when you bent over you position should not be parallel to the ground instead keep it around 60 degree angle.
Keep your back streight, stick your chest out and pull the weight hard into your upper abdomen while sending your elbows backward.
keep the weights low to a level so that you can so the exercise smoothly. Repeat.
4. WIDE-GRIP PULL-UP
The pull-up bar is probably the most efficient and versatile piece of equipment around in the gym.
Wide grip pull up is the best among all the back building exercises, and all your need is a pull up bar with a wider than shoulder-width overhand grip.
With palms facing away from you grip the curvature of the bar so your thumbs are a couple of inches wider than shoulder width. Step off the block, or bend at the knees to take your weight off the floor. This is the starting position.
Look up towards the bar, and slowly pull yourself up until you chin is over the bar.
when you are up, if you can do a pause of around 2 seconds then slowly lower yourself back to the starting position.
And thats is! it seems like a simple exercise with many effects. now repeat as you like.
3. STANDING T-BAR ROW
Standing t-bar row mainly focuses to build the center area of the back muscles. Here is how you start the exercise.
Load appropriate weight to your bar for your training, remember don’t ever put on much weights to any exercise that doesn’t helps you maintain a balance in the workout.
Stand astride the bar and bend your self a little bit from the hips to take a pronated grip on the handles.
Ensure that your back remains flat, and then remove the weight from the rests, letting the bar down will your hands hang to the full length. This will be your starting position.
Perform the movement by flexing the elbows and retracting your shoulder, pulling the weight towards your chest.
If you can do a brief pause at the top of the motion, now return back to the starting position.
That’s of now go and repeat your reps.
2. SINGLE-ARM DUMBBELL ROW
Place your left knee and your left hand on top of the bench this will help you in supporting your body weight. Let your right arm hang down and a bit forward.
Pull your abdominal in and bend forward from the hips so that your back is naturally arched and is almost parallel to the floor, keep your right knee a slightly bent. This will be your starting position.
Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
Now start to pull your right arm up until your elbow is pointing to the ceiling, keep your motion slow and smooth, your hand comes to the outside of the rib-cage, and your upper arm is parallel to the floor.
Lower the weight slowly back down to starting position. Now go and repeat.
1. BARBELL DEADLIFT
Actually this is technically more than a back exercise, that will help you build most of yours muscles including your entire posterior chain that is from your calves to your upper traps.
Stand with your mid-foot under the bar. Don’t touch it with your shins yet. Your standing position should be width stance.
Now grab the bar narrow about shoulder width apart. You arms should be vertical from the front-view just outsifr the legs.
Next you will need to bend your knees and keep going towards the ground until your shins touch the bars.
Keeping the bar close to the body, exhale as you work to straighten the legs, Keep core engaged throughout the entire movement.
Once the bar is past the knees and the arms are straight, gently rest it against your thighs and maintain a straight back.
Finally pull the barbell up, take a big breath and slowly pull the barbell up to your standing position, don’t shrug or lean back at the top.