back exercises

We all have tons of exercises sitting at the back of our mind. Should I start off with a deadlift or should I go with the pull-up? If you’re confused about what back exercises to hit when you enter the gym, I challenge you to try my “Back Builder Challenge”.

Leave the aesthetics behind, this challenge will help you to improve your posture and stand taller. This training session will focus on rows and pull-up movements, and hence will also be beneficial for your arms.

So, are you ready for the “Back Builder Challenge”? Here are 5 back exercises that will help you develop a stronger back.

1. One Arm Dumbbell Rows

Type: Strength
Main Muscles Worked: Mid Back
Equipment Needed: Dumbbell
Level: Beginner

back exercises
back exercises

Instructions:

  1. You’ll need a flat bench and a dumbbell to perform this exercise.
  2. Place your right knee on top of the bench and your right arm on the top of the bench too, such that your upper body is parallel to the ground.
  3. Now use your left hand to pick up the dumbbell. This will be your starting position.
  4. Next, pull up the dumbbell with your left arm, keeping your left arm close to the torso. Focus on your back muscles and contract them as you bring the dumbbell up.
  5. Next, lower the dumbbell back to the initial position as in point (c).
  6. Continue this movement as recommended and switch sides when you’re done with your left arm.

2. Wide Grip Pull-Up

Type: Strength
Main Muscles Worked: Lats
Equipment Needed: Pull-up bar
Level: Intermediate

Instructions:

  1. Hold the bar a little wider than your shoulder width and hang freely with your arms extended. This will be your starting position.
  2. Now pull yourself up contracting your lats. Do not swing your body while performing this movement.
  3. Lower your body once you are done. That’s one rep.
  4. Complete the exercise as recommended by your coach.

3. Close Grip Lat Pull Down

Type: Strength
Main Muscles Worked: Lats
Equipment Needed: Pull-Up bar
Level: Intermediate

Instructions:

  1. Hold the bar with your palms underhand a little closer than your shoulder width. Hang freely with your arms extended. This will be your starting position.
  2. Now pull yourself up contracting and focusing on your lat muscles. Don’t swing your body while performing this movement.
  3. Lower your body once done.
  4. Reps vary.

4. T-Bar Rows

Type: Strength
Main Muscles Worked: Mid Back
Equipment Needed: Barbell
Level: Beginner

Instructions:

  1. Fix one end of the barbell on the ground as to keep it from moving.
  2. Load weight plates on the other end.
  3. Stand over the bar close to the loaded end and make a wide stance with your hips back and your chest up.
  4. Now hold the barbell on the loaded side with both your arms. This will be your starting position.
  5. Now pull the weights to the upper abdomen region by contracting your back muscles and bending your elbows. Do not jerk off the weight and be in control the whole time.
  6. Hold the weight for 1 second and lower it down.

5. Hyper-extensions

Type: Strength
Main Muscles Worked: Lower Back
Equipment Needed: Hyperextension Bench
Level: Beginner

Instructions:

  1. Lie down on the hyperextension bench on your stomach and tuck in your ankles under the foot pads. Cross your arms and place it in your chest region. This will be your starting position.
  2. Now, lower your upper body by bending on your waist region.
  3. Next, come back to the initial position.
  4. Repeat for the recommended amount of repetitions.

You can also add in some resistance by holding the weight plates with your arms and locking them towards the chest region.

Back exercises routine [Back Builder Challenge]

Warm Up: Running on a treadmill or using a Stairmaster would suffice. Stretch your back muscles too. Muscle stiffness is prone to injuries.

Exercise 1:

Wide Grip Pull-Up (15-12 * 3 sets)

Rest for 45 seconds between the sets

Exercise 2:

Close Grip Lat Pull Down (10 * 3 sets) + T-bar Rows (Till failure * 3 sets) (Superset)

Rest for 1 minute between the sets

Exercise 3:

One Arm Dumbbell Rows (15 * 3 sets each side)

Rest for 45 seconds between the sets

Exercise 4:                                

Hyper-extensions (15 * 3 sets)

Rest for 30 seconds between the sets

References

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