Fit INDIA

10 Best Exercises For Back Workout

14 Jul

Hello Friends,

In a previous article fitness & gym series we talked about Top 10 Best Exercises For Weight Loss without using any weight. Here today we are going to talk about 10 best exercises for back workout. This article will help you to perform best in your workout place.Our goal is a better life for everyone.

1)  PULL UP

Pull up’s is a highly recommended as the most effective exercise for back workout.Playing with body weight is not a easy task.Always use variations like wide grip , narrow grip for that, it gives an excellent results on upper lats and shoulder joints. Pull yourself up than hold for a second and than release slowly, repeat.

Muscle involved

  • Biceps brachii
  • Pectoralis major
  • Latissimus dorsi
  • Infraspinatus
  • Lower trapezius
  • Pectoralis major
  • Erector spinae
  • Teres major
  • External oblique
Reps Sets Level Location
25   3 I Anywhere

2) The Barbell Deadlift

The barbell deadlift is one of the best exercises around, period and most effective exercise for back workout.If  you want to build muscle, burn fat or focus purely on gaining strength, it’s the best exercise for that. Good form reduces injury risk start with The hip hinge because the risk is never zero. Once you’ve mastered the hip hinge, congratulation now you’re ready to work toward the main exercise.

For Best Result – “Lift– Hold – Release Slowly Slowly ”

Muscle involved

  • Quadriceps (Upper Front legs)
  • Gluteus Maximus (Butt)
  • Adductor Magnus  (Inner Thigh)
  • Erector Spinae  (lower back)
  • Soleus (the Smaller part of your calf muscle)
  • Hamstrings (Upper back of legs)
  • Gastrocnemius (the bigger part of your calf muscle)
  • Trapezius, upper  (upper neck muscles)
  • Trapezius, middle  (middle neck muscles)
  • Levator Scapulae (the muscle from your jaw to your shoulder)
  • Rhomboids (upper inner back muscles right below your neck)
  • Rectus Abdominis (abs)
  • Obliques  (side abs)
Reps Sets Level Location
15   3 III Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

3) Bent Over Barbell Row

Bent Over Barbell Row is another most effective exercise for back workout. It mainly focus  to build and strengthen the muscles of the upper back (latissimus dorsi, rhomboids, and trapezius).

For Best Result – “Lift– Hold – Release Slowly Slowly ”

Muscle involved

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Infraspinatus
  • Posterior deltoid
  • Teres minor
  • Teres major

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

4) Seated Cable Row

Seated cable row is another most effective exercise for back workout.This is very effective exercise for hit lower lats. Do it anywhere from the middle to the end of your back workout. It’s considered  as a beginner’s level exercise for back workout.

For Best Result – “Pull – Hold – Release Slowly Slowly ”

Muscle involved

  • Trapezius
  • Rhomboideus major
  • Latissimus dorsi
  • Teres major
  • Erector spinae
  • Deltoideus,posterior part
  • Brachioradialis

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

5) Close Grip Lat Pulldown

Close grip lat pulldown is a strength training exercise designed to develop the latissimus dorsi muscle,  most effective exercise for back workout.

For Best Result – “Pull – Hold – Release Slowly Slowly ”

 

Variations

  • Narrow grip underhand pulldown
  • Narrow grip neutral pulldown
  • Narrow grip overhand pulldown
  • Wide grip overhand pulldown

The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Muscle involved

  • Brachioradialis
  • Brachialis
  • Posterior deltoid
  • Trapezius (middle and lower)
  • Rhomboids (deep)
  • Teres major
  • Latissimus dorsi
  • Pectoralis major
Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

To be continued…

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4 thoughts on “10 Best Exercises For Back Workout

    1. Hi Niharika, thank you for your valuable feedback.Hope you are doing well.Be happy, stay fit and healthy.

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