Back Workout | Top 7 Amazing Workout Tips

Back Workout | Top 7 Amazing Workout Tips.

Hello Everyone,

Satish Ruthe here…

I’m back again with my new post about “Back Workout | Top 7 Amazing Workout Tips”

Here in my post I had mention and inform Back Workout | Top 7 Amazing Workout Tips.

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INTRODUCTION :

Our top 7 back exercises to include in your back workouts to build the muscle and strength you want. Not seeing results? Add these to your workout!

When you crack your exercise toolkit open each week on back day, you’ve got a seemingly endless array of movements available.

Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we’ve assembled our list of top 7 mass-building back exercises.

While head-to-head exercise comparison research is a bit limited in this area, we selected the following 7 exercises based on factors such as available literature, how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others.

This list will also help you figure out where to place each exercise in your workout.

 

♦ TOP 7 BACK WORKOUT TIPS :

 

1• BARBELL DEADLIFT :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain.

It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength.

When performed with the hands outside the knees, it is often called a “conventional” deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.

The barbell deadlift builds total-body strength by targeting the lower and upper back, hamstrings, quads, traps, and glutes.

The exercise also increases core strength and stability. It is known as one of the best total body exercises for strength, building muscle, and fat loss.

Back Workout | Top 7 Amazing Workout Tips

 

♦ IN YOUR WORKOUTS :

If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout.

 

2. BENT-OVER BARBELL ROW :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The bent over row is a back day staple exercise and is considered one of the best muscle building back building exercises you can do.

Sometimes referred to as the barbell row, the bent over row is a staple movement in most muscle building workouts.

Those looking to build muscle utilize the bent over row to target their back, bicep and core muscle.

Those in powerlifting and strength circles perform bent over rows to increase their strength on the big 3 movements.

The bent over row is typically used to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius).

However, it requires assistance from muscles of the low back, core, and arms to perform a bent over row correctly.

Back Workout | Top 7 Amazing Workout Tips

♦ IN YOUR WORKOUTS :

Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.

The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar.

The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it’s best done early in your workout in order to save your lower back.

If you’re wrecked from deadlifts, it may behoove you to skip this movement.

3• WIDE-GRIP PULL-UP :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, and arms.

It also gives your core muscles a pretty fantastic workout.

Including wide-grip pullups in your overall fitness routine can help increase your strength in other movements, such as the lat pulldown and shoulder press.

Read on to learn more about the benefits of wide-grip pullups and how to do them.

Back Workout | Top 7 Amazing Workout Tips

♦ IN YOUR WORKOUT :

Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints.

Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

4• STANDING T-BAR ROW :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The T-Bar row, also known as the close grip barbell row, is an excellent exercise to use if you are trying to target your upper back.

A variation of the bent over row, the T-bar row allows one to utilize a more neutral grip which can help alleviate some of the tension placed on the shoulder joint.

That means they involve two joints or more and multiple muscle groups. Bodybuilders class T-bar rows as a back exercise.

Back Workout | Top 7 Amazing Workout Tips

♦ IN YOUR WORKOUT :

Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back.

If you’re an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep.

If you do this, be sure to “reset” with a flat back before initiating the next pull!

5• CLOSE-GRIP PULL-DOWN :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The close grip lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back.

While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation.

The back is a muscle group that requires a fair amount of variation.

So, experiment with several different angles and hand positions to maximize your back muscle growth.

The close grip lat pull down can be performed during your back workouts, upper body workouts, pull workouts, and full body workouts.

Back Workout | Top 7 Amazing Workout Tips

♦ IN YOUR WORKOUT :

This exercise can make a good warm-up move for your shoulders, but when used as a mass-building exercise, it’s best placed toward the end of your workout for sets of 8-12 reps.

Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.

6• SINGLE-ARM DUMBBELL ROW :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The one-arm dumbbell row is a good addition to any dumbbell workout.

This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability.

Five different joint actions take place in this compound exercise. Beginners can use light weights as they build strength.

This is also a good exercise to do as part of a circuit training routine.

Back Workout | Top 7 Amazing Workout Tips

♦ IN YOUR WORKOUT :

Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats.

Do it anywhere from the middle to the end of your workout for sets of 10–12.

7• DECLINE BENCH DUMBBELL PULL–OVER :

Back Workout | Top 7 Amazing Workout Tips

♦ WHY IT’S ON THE LIST :

The decline bench dumbbell pullover works your chest, triceps, and lats with more intensity than the basic version, giving your back and chest muscles a greater amount of stretch while you move the dumbbell down behind your head.

You can incorporate it into your chest workout routine and perform it along with the flat bench dumbbell pullover to make it more effective.

Back Workout | Top 7 Amazing Workout TipsIN YOUR WORKOUT :

Position your body on the decline bench and secure both your legs at the end of it.

Reach for a dumbbell (weighing about 20-40 lbs) behind your head.

Raise the weight by using both your hands, while keeping the arms fully extended.

From this initial position, lower the weight until your arms are parallel to the ground.

Also Check : Keeping control of the weight, move the dumbbell up back to the initial position.

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