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Back Workout 10 Best Exercises – II

25 Aug

Hello Friends, In a previous article fitness & gym series we talked about Five Best Exercises For Back Workout.Here today we are going to cover all rest back workout 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.

6) The T-Bar Row 

T-Bar Row is one of the best exercises around, period and most effective exercise for back workout. It mainly focus  to build and strengthen the muscles of the upper back.

For Best Result – “Lift– Hold – Release Slowly Slowly ”The T-Bar Row

Muscle involved

  • Latissimus Dorsi
  • Middle and Lower Trapezius
  • Rhomboids
  • Teres Major
  • Posterior Deltoid
  • Infraspinatus
  • Teres Minor
  • Brachialis
  • Brachioradialis
  • Pectoralis Major
Reps Sets Level Location
20   3 III Gym

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

7) One Arm Dumbbell Row

One Arm Dumbbell Row workout at a time is the best way to ensure optimal focus on the target muscle.Back Workout 10 Best Exercises One arm dumbbell rows will help you to develop wide, thick and powerful back.

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

One Arm Dumbbell Row

 

Variations: One arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.

Muscle involved

  • Latissimus Dorsi
  • Middle and Lower Trapezius
  • Posterior Deltoid
  • Infraspinatus
  • Teres Minor
  • Teres Major
  • Brachialis
  • Brachioradialis
Reps Sets Level Location
20   3 II Gym

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

8) Decline Bench Dumbbell Pull-Over

Why it’s on the list: Pull overs for back? Absolutely! This one mimics the straight arm cable pull down you are probably familiar with. Yes, this is a single joint move, but it allows you to really target and torch your lats.

For Best Result – “Lift– Hold – Release Slowly Slowly ”Decline Bench Dumbbell Pull-Over

Muscle involved

  • Latissimus Dorsi
  • Sternal (Lower)
  • Pectoralis Major
  • Triceps Brachii (Long Head only)
  • Posterior Deltoid
  • Teres Major
  • Rhomboids
  • Levator Scapulae
  • Pectoralis Minor
Reps Sets Level Location
20   3 III Gym

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

9) Machine one-arm row for back workout 10 best exercises

One arm hammer strength machine row highly recommended as the most effective exercise for back workout. It allows you to isolate one side of your body and correct any imbalances.Keep your back straight, exhale as you pull one of the handles to the side of your waist.

For Best Result – “Lift– Hold – Release Slowly Slowly ”Machine one-arm row for back workout 10 best exercises

Muscle involved

  • Latissimus Dorsi
  • Teres Major
  • Rhomboids
  • Middle and Lower Trapezius
  • Infraspinatus
  • Teres Minor
  • Posterior Deltoid
  • Sternal (Lower)
  • Pectoralis Major
  • Brachialis
  • Brachioradialis
  • Biceps Brachii, Triceps Brachii (Long Head)
Reps Sets Level Location
25   3 II Gym

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

10) Cable wide grip upright row for back workout 10 Best Exercises

Cable wide grip upright row is another most effective exercise for back workout. It mainly focus  to build and strengthen the muscles of the upper back and lateral deltoid.

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

Cable wide grip upright row for back workout 10 Best Exercises

Muscle involved

  • Anterior Deltoid
  • Supraspinatus
  • Brachialis
  • Brachioradialis
  • Biceps Brachii
  • Middle and Lower Trapezius
  • Serratus Anterior
  • Infraspinatus
  • Teres Minor
Reps Sets Level Location
25   3 II Gym

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

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