Which Are The Best Back Work Outs?

Asking around amongst pros we kept uncovering these five primary exercises, so we will explain them here as well as describe ways to have perfect form for optimal muscle gain.


Reverse Grip Pull-down.

This is a wonderful one for a warm up exercise. Make certain your seat is readjusted so that your thighs are perfectly parallel to the ground and you have a 90 degree angle behind your knees. Hold the bar and sit down. When you pull the bar down, focus all your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a second or two.

Barbell Row

Barbell rows are not to be confused with Yates rows, where your upper body is inclined at a 50 degree angle and you are utilizing an underhand grip. To do proper rows, your upper body have to be bent forward so that it is parallel to the ground.

Have the barbell on the floor on front of you. Your feet are just over shoulder-width apart. Grab the barbell from above as if you were doing barbell bench presses. Pull up focusing your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will start lifting up under the strain. The barbell has to touch your chest then go back to the floor. four sets of 10 reps provide an excellent exercise.

One Arm Dumbbell Row

The one arm free weight row is a little more challenging to do than the barbell row since you need to find out the exact arm motion since you will often rotate your upper body and lean the weight on the supporting leg and arm.

When doing this exercise, you need to be careful to straighten out your back and not have it arched or rounded. You must be completely focused on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not take your elbow "out and up" as if you needed to shoot off an arrow.

Hammer Strength Seated Row

Adjust your seat so that your hands are shoulder height in the starting position. Squeeze your shoulders together at the top of each movement.

Seated Cable Row

Even though we have put this workout at the end of the article, it can also be extremely good to for warming-up. This is a full back workout that works deltoids, lats, traps, forearm flexors and arms. Take advantage of the complete back stretch that you get at the end of each motion. Just like all the various other rows, try to focus on your back muscles and press your shoulder blades together at the top of the movement. When you release, do this in a very slow and managed manner, contrasting the weight as much as possible.

No matter what your regimen is, if you take into consideration these 5 back muscle "musts" you will see the difference!