Best Back Workout You Must Do

Back covers almost half of your body muscle. It is essential to train your back for the overall development of the body. Since it includes a large portion, it also contains various muscle part in it. So, there are numerous different kinds of back workout that you need to perform for a better and bigger back.

1. Pull up or Chin-up


Back Workout


This is the beginner exercise for all the bodybuilder. It is considered a warmup exercise for strength and flexibility. If you want a V-shaped structure in your back, then you must perform this exercise regularly.



It focuses the upper back and lats with increasing hand power. This exercise is the one responsible for the more extensive upper part body. Pullup and Chinup are the best exercises for developing pulling strength and muscle in the back.



Chin up and Pull up has many variations in performing, which focuses on a specific part of the back muscle. Try doing regular pullups and improve your hand power and get better back muscles.



2. Lat Pulldown


Back Workout


Lat pulldown is an excellent warmup exercise for your back. It is generally an initial exercise to prepare your return for an intense workout. It is also a great exercise for muscle building of lats. You have to maintain a constant body position with 8-12 repetition in each set.



This is a similar exercise as pull up where you pull down the bar sitting in a bench instead of hanging in the bar. Lat pulldown also improves your V-shape structure by getting more extensive lats muscle.



3. Bent-Over Barbell Rows


barbell row for back workouts


Bent-over Barbell Rows seems pretty touch by the name itself as it is during a workout. This workout focuses your middle portion of the back for muscle building. This workout needs full-body collaboration and strength and has to be correctly positioned. Wrongly positioned body during the exercise is worthless.



As this workout is generally harder, better to select less weight because performing this exercise gives excellent tension on your back. This exercise increases the metabolism and burns calories in high amount. It provides define shapes in your back.



4. V-Bar Seated Cable Row


Back Workout


V-Bar Seated Cable Row works for the overall development of your back. It targets the latissimus dorsi (most substantial muscle part on the upper body just below the lats) muscle along with forearm, biceps and triceps muscles.



This exercise is performed horizontally with a bench and footplates aiming your middle back muscles. It is generally shown at the end of use or the last phases. The pulling strength of the upper body increases, focusing your back thoroughly.



5. One Arm Dumbbell Row


dumbbell row for back workout


This is one of the best exercises for V-Shaped torso for men. It is generally performed heavily weighted, so it is also suitable for strength training for the arm. Dumbbell row positioning also helps in the more muscular back and preventing from back injuries.

Along with your back, this particular back workout also includes your arm muscle, leg muscle and shoulders. This exercise helps in developing the thickness of your middle back better than other workouts.



6. Dead Lift

Deadlift for back


The deadlift is very useful lower back workout and generally performed as a strength workout. It is all about lifting the heavyweight above the ground, which includes muscle group of the lower back, hamstrings, butt, inner thigh, etc.


This is an overall body workout where you need to apply the whole strength of your body. If you are suffering back injuries, then deadlift helps in the recovery process. It makes your back stronger and prevents from further damages.


Hope you like the variations of back workout mentioned above.


Comment down if you love back workout!!


2 thoughts on “Best Back Workout You Must Do

  1. If you are suffering back injuries you sure as hell don’t want to do dead lifts.
    That info could cause someone serious injury.

  2. Dead lift is one of the best back workout because it is a great way to build strength in the lower body areas like the abdomen, thighs, legs and lower back. Wonderful list of back workouts, nice content, good read and informative.

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