When you’re looking to build muscle or gain strength, the Back Workouts is an important part of your overall physique.
A well-defined back can improve your performance in the gym and add additional depth to your physique.
Back workouts can be a bit daunting, however, so it’s important to find the right exercises to target your goals. Read on to learn more about the best back exercises for building strength, athleticism and muscle definition!
Lat Pulldowns
A strong back is the foundation of an impressive physique, and lat pulldowns are one of the best exercises you can do to train this muscle group. They can also help you build a wider, thicker back that will look great on your body.
Cable-Based Exercise
The lat pulldown is a cable-based exercise that mimics the movement pattern of a pull-up, making it ideal for increasing strength and hypertrophy. It is also a fantastic substitute for chin-ups because you are able to perform it with heavy loads and multiple grips.
Start by sitting down at the lat pulldown machine, facing the bar and gripping it with a neutral (palms facing you) hand position. Lower the bar until you can reach your chin, pause and then repeat.
Bent Rows
The bent row is a great upper body movement that works multiple muscle groups at once. It helps strengthen back muscles, and it also improves trunk stability. However, the movement can lead to a lot of pain if performed incorrectly or if you have back problems.
The best way to avoid back pain and injury is to exercise in the safest possible position. You should start with a light weight and perform the movement slowly, and always keep your back straight while performing this exercise.
Bent rows are a good progression from lat pulldowns for upper back and lat strength. They are a compound exercise that hits the latissimus dorsi, trapezius, rhomboids, and posterior deltoids.
Bent Over Rows
The bent over row is one of the most effective back workouts you can do. It targets the lats, traps, and rhomboids, which are neglected muscles in many people’s training routines.
Important Muscle
It also strengthens the biceps, an important muscle that can contribute to a strong physique. Plus, this exercise improves posture and reduces back pain.
A bend over barbell row is the traditional version of this exercise, but there are many variations including dumbbells, kettlebells, and resistance bands. This flexibility makes it possible for anyone, even people who are recovering from back injuries to incorporate this movement into their workouts.
The bent over row is one of the most beneficial exercises for your back, which can improve posture and help prevent back pain. However, you must perform the exercise with proper form to get the most out of it.
Seated Rows
Performing the seated row is a great way to work out your upper back, shoulders and lats. It also helps improve your posture.
Seated rows are a good back workout for powerlifters, weightlifters and CrossFitters because they add back training volume without adding stress to the lower back and hamstrings. Plus, they use less weight than barbell bent-over rows.
In addition to targeting the latissimus dorsi, seated rows work your erector spinea muscles, rear deltoids, teres and rhomboids in the upper back. They also activate your biceps and triceps, which help stabilize the movement.
Final Words:
In some versions of the seated row, you can take an underhand grip. This may increase rear delt involvement and reduce shoulder pressure.
