CHEST | SHOULDERS | BICEPS | TRICEPS | LEG | ABS | NUTRITION
There are muscles in your physics that are most noticeable in the mirror at your gym. The ones that cause you to feel better about the progress you have made. However, a total muscle improvement doesn’t occur until you take care of all those muscles in your back. The back is a factor of symmetry in the front and the rear of your physical make-up. So, think beyond the V shaped torso and move onto your back muscles. For example, your latissimus dorsi, traps and rhomboids.
In fact, if you train your back muscles you will really look greater. Preparing your back (especially your lats) will develop that wide v-shape that every one of the guys are later. Consider superheroes like superman and how they have wide shoulders and a thin waist. This is all credited to having wide lats and created shoulders. A deception of size will be present causing you to seem greater. The vast majority of the day individuals see the rear of you so if you have any desire to appear to be great, train your back.
Build a Superior Looking Body
The huge muscles in your back structure your constitution’s appearance and can minimise pain. For example, latissimus dorsi is the huge wing shaped set of muscles on back. They make for a transformed triangle once in appropriate shape. Strong lats imply that your upper physical make-up gets a wide look, and your lower build appears to be smaller. Likewise, a decent butt comes from exercise of your gluteus maximus, minimus, and medius. Muscles that give shape to the back and side of your butt.
Improve Your Posture and Self-Confidence
Need to look taller right away? Stand upright. Proper posture encourages you look better. Muscles packaged along your back will give you a confident appearance. These are spinal erector muscles that flex the middle and help to hold your physique upright. Practices that give you a decent back contain back flex practices that go towards developing these muscles to save yourself from slumping throughout the long term.
Prevent Back Pain
If you are someone who sits at the work area during that time or puts hours at a vehicle’s driving wheel, then, at that point, you will not be new to back pain. Proper exercise of the back muscles will fend off the issues. When the back muscles are also worked as the body’s front muscles, then the muscular balance comes to stability. This way, you get to stay away from back strain that occurs from lifting.
So, are you ready to strengthen your back with our targeted ‘Workouts For Lats‘ and to achieve V-shape Physique.
Top 10 Workouts For Lats
1.) Pull-ups
1.) Starting position. Start by grabbing the pull-up bar , your palms facing away from you. Your hands should be wide (at the ends of pul-up bar). If you are not able to grab pull-up bar then you can use any table , box etc.
2.) Remove table. Now step off the box and allow your legs in hanging position. Your elbows should slightly bent and your face should be straight forward.
3.) Glutes and quads. Squeeze your glutes and quads engaging your core. With chest up and shoulder blades pulled tightly together. Your chin remain tucked throughout the movement as it is holding something. Keep this position throughout all repetitions.
4.) Upward movement. Initiate the upward movement by pulling your whole body with upper arms. Continue to pull upward until your chin crosses the chin-up bar.
5.) Hold. Hold for a second at the top of the pull-up bar.
6.) Downward movement. Begin the downward movement by straightening your arms and moving away your chin from the pull-up bar. Slowly lower your body to the starting position. Your arms should be straight with little bend.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of pull-up bar
Pull-up bar is the best body weight exercise for getting V-shape back. This workouts for lats not target only back muscles, it also include shoulders , biceps and tricep muscles. Pull-ups is the best exercise for strengthening the back muscles like – Latissimus dors, Trapezius, Thoracic erector spinae, Infraspinatus. This back exercise helps improve grip strength. Grip strength is very important , in many daily life activities, also in many other activities like deadlift, rock climbing, golf etc. Pull-ups can increase overall body strength and your fitness level. When you are lifting your whole body with the movement you can greatly increase your body strength. The plus point in this back exercise is that you can increase the weight by hanging weight plate with your waist.
Precautions
You should not perform this gym back exercise if you have shoulder, elbow injury . Consult your physician before beginning this exercise. Don’t cheat in this back exercise , means extend your arms fully when bringing your body down and going from the lowest position. Avoid to return from half. In weighted pull-ups, a person uses plates to increase intensity, but for doing it is always advisable to lift as much your body will allow. People usually bend backward to decrease the motion of the exercise. Bending your back can cause pain. You may Know that the cross-fitters use kip to get more pull-ups in short amount of time. So, it’s a request for you to not perform kip. After you become capable of doing perfectly, then you can perform kipping with safety. Also, If you can’t perform the full pull-up, doing them assisted or just getting in the position (hanging from the bar) can increase your strength as you work up to the complete movement.
2.) Lat-pulldown
1.) Get into starting position. Sit down on the pull-down machine with a wide bar attached to the top pulley. With chest up , shoulders blades pulled tightly and squeeze you back. Make sure to adjust the knee pad of the machine to fit your hit , which prevent you from being raised during movement.
2.) Grab the bar. Now grab the bar with your palms facing forward. Your hands should be wider (at the ends of bar). As your both arms extended in front of you holding the bar, bring your torso back at 30 degrees with chest out. This is your starting position.
3.) Bringing bar down. With breathe out, bring the bar down until it touches your chest by drawing the upper arms down and back. Squeeze your back muscles with full contracted muscles. Your upper torso remain stationary and only the arms move.
4.) Back to starting positions. After holding for a second at contracted position, slowly raise the bar back to the starting position until your arms fully extend and lats are fully stretched . Inhale during upward motion.
5.) Repeat. Repeat this motion for the desired amount of repetitions.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Pull-down
The lat pull down is the fantastic back exercise to strengthen the Latissimus dorsi (muscles of the upper back on either side of the spine connecting the arms), Trapezius muscles (muscles behind your neck that control the neck’s movement as well as the shoulders), Forearms, Upper arm muscles and the muscles in the rotator cuff of the shoulders. This back exercises in the gym is an excellent substitute for pull-ups or chin-ups if you have difficulty performing those exercises. The pull-down machine allows the movement with less tension on other parts of the body unlike the pull-ups. It is comparatively easier to execute with the help of the machine and one can be able to see quick results. This back exercise also relieve some kind of back pain.
Precautions
You may see lots of people in the gym doing lat pull-down, but equally poorly executed. You may find those struggling to lift heavier by swinging and using momentum to get additional leverage, which puts you at risk of injuries like herniated disc, back pain, separated shoulder and muscle strain. Most of people bend there back backward to lift heavier, avoid it and try to keep your back and chest slightly out to put tension on lats. Avoid half reps, beginners do this mistake , as they complete the rep easily (half rep) without putting much tension on lats, without engaging them fully. Try to perform full range of motion to get positive effects. Heavier weight can make your movement unstable and put additional risk of injuries. Right weights helps in progression and results.
3.) Behind the neck pulldown
1.) Get into starting position. Sit down on the pull-down machine with a wide bar attached to the top pulley. With chest up , shoulders blades pulled tightly and squeeze your back. Make sure to adjust the knee pad of the machine to fit your hit , which prevent you from being raised during movement.
2.) Grab the bar. Now grab the bar with your palms facing forward. Your hands should be wider (at the ends of bar). As your both arms extended in front of you holding the bar, your torso will remain straight at 90 degree with chest out. This is your starting position.
3.) Bringing bar down. With breathe out, bring the bar down to the back of neck by drawing the upper arms down. Squeeze your back muscles with full contracted muscles. Your upper torso remain stationary and only the arms move.
4.) Back to starting positions. After holding for a second at contracted position, slowly raise the bar back to the starting position until your arms fully extend and lats are fully stretched . Inhale during upward motion.
5.) Repeat. Repeat this motion for the desired amount of repetitions.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of behind neck pull down
Behind neck pull down is the great back exercise for gym to activate muscles like atissimus dorsi (mid- and lower back), teres major (below the shoulder blades), and the rhomboids (upper back). Latissimus dorsi. These are the largest muscles in back and the only ones to see clearly in a frontal view. Main muscles: latissimus dorsi, biceps (short head), teres major, Secondary muscles: pectoralis major (lower and outside), triceps (long head), teres minor, rhomboids, brachioradialis, biceps (long head), deltoid (front and rear), Antagonists: deltoid, pectoralis major (upper), triceps. This back exercise can help you to build shoulder mobility , Cable provides constant tension throughout the movement, including at peak contraction.
Precautions
As per studies, most of the trainers avoid this back exercise. This exercise involves you moving your neck forward to rest the bar on your shoulders, during this movement there are chances of injuries like it can cause tight neck muscles, neck injury, and even headache. Moving your neck forward during this back exercise also lead to injury of the rotator cuff because the shoulder joints are forced to do horizontal abduction. These movements are difficult for those people with adequate shoulder mobility and strength. Over time this back exercise may lead to serious shoulder injury like pain and you will unable to perform daily life activities.
4.) Bent over dumbbell row
1.) Get into starting position. First you need a flat table or object on which you can place your hand. Now bend over to place your left knee and back leg straight. Lean slightly forward left hand on a bench to support your body weight. Tighten your core by squeezing your belly toward your spine. Your back should be flat.
2.) Grabbing dumbbell. Now extend your arm and grab a dumbbell with your right hand. Holding a dumbbell extend your right arm towards the floor until you have a full extension. Maintain proper posture throughout your spine, hip and lower back.
3.) Upward movement. Exhale and begin the upward motion of the dumbbell, bending your your elbow and pulling your arm backward. Keep your arm close to your torso and continue pulling dumbbell upwards until are unable to lift any further without rotating your torso.
4.) Back to starting position. Inhale and gently lower the dumbbell to your starting point. Maintain proper posture throughout your spine, hip and lower back.
5.) Repeat. Repeat this motion for the desired amount of repetitions. Same with other side and repeat the same number of repetitions with the opposite arm.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of single arm dumbbell row
This back exercises with dumbbells help to build bigger, stronger back, with more definition better than other back exercises. Single arm dumbbell row hit the main muscle latissimus dorsi (lats). This exercise helps to increase upper body strength and better core stability with improved muscular balance. The muscles group targeted by single arm dumbbell row are responsible for helping in movements like bench press, deadlifts, squat and maintaining strength in olympic lifts. In this back exercise you will be able to lift more heavy which helps you to achieve bigger muscles in less period of time. Strong middle and upper back muscles leads to healthy spine alignment. If you can build V-shape back then this exercise is for you, add it to your workout routine.
Precautions
You should not perform this back exercise if you have shoulder, back and elbow injury. Consult your physician before beginning this exercise. Use weights according to your capacity while doing single arm dumbbell row, don’t’ lift too heavier when you begin this exercise. Avoid jerking or twisting of your torso especially while rising up the dumbbell. To done this back exercise in proper form ensure that your elbows don’t rise above your back. To bring up the weight use your lats not arms. Focus to pull the dumbbell close to your torso. If you feel pain during single arm dumbbell row stop exercise immediately. First learn the proper technique before starting this exercise to avoid muscle strain and injuries.
5.) Seated cable row
1.) Get into starting position. Sit on the bench and place your feet on foot pad, knees slightly bent. Then extend your arms and grab the handle with chest up, shoulders back and down. Then straighten out your back.
2.) Pulling the handle. Exhale and bend your elbows backward to pull the handle. Keep you elbows close to your torso and continue to pull the cable until your lats get contracted. Don’t lean back too far, your back should be neutral.
3.) Hold. In contracted position hold for a second. ( for better results).
4.) Move forward. Once you have contracted back muscles, Inhale and Extend your arms, reach forward. Allow your torso to bend slightly forward for a good stretch in your back .
5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of seated row
The seated cable row is the back exercises in the gym to build bigger, thicker back. It prevents your lower back and hamstrings fatigue and pain. A stronger back improves your every lift . It is a great way to protect your spine from injury. The seated cable row allows you to train huge range of motion which good in optimising muscle growth. Seated cable curl is the best all around exercise which helps to build muscles like Biceps Brachii, Latissimus Dorsi and Trapezius. During seated row, the primary movers are the lats and rhomboids. The trapezius and biceps help movement by assisting the lats and rhomboids. This back exercise helps to increase upper body strength and better core stability with improved muscular balance and add more definition for better looking back.
Precautions
Avoid your elbows to move outward, Keep your elbows against your torso during pulling. Avoid moving your shoulders upward, otherwise it place more focus on traps. Keep your shoulder back and down during pulling weight. Always keep your spine straight and maintain a neutral back to prevent any injury. Void moving your torso forward too much, otherwise targeted muscles will not feel any tension. Avoid rapid and swing movements. Perform each rep slowly to fully activate your muscles. Avoid half rep, during half rep you are able to fill more weight but will not feel much tension on targeted muscles, so perform full range of motion. Slightly bend your knees, locked knees is stressful on the joints.
6.) T-Bar Row
1.) Barbell setup. First you need an empty barbell and then place its one end into the corner of room and rest a heavy dumbbell or weighted plates to hold it down. On other side of barbell load it with plates.
2.) Get into starting position. Step on the barbell and stand with each foot placed on either side of barbell. Your feet should be between your shoulder and hip width apart. Bend your knees slightly with your feet flat and hinge forward from your hip.
3.) Grab the handle. Grab the handle with your both hands and lift the weight up into your chest by bending elbows. Lift the weight until you lats get contracted and keep your elbows close to your torso.
4.) Hold. Hold the weight up for a second when your lats get contracted.
5.) Back to starting position. After holding for a second, extend your arms and expand your lats downward (slowly) to the staring position.
5.) Repeat. Repeat this motion for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of T-bar Row
T-bar Row helps to build strong upper back. The pulling range motion of this back exercise is enough to strengthen your back and achieving muscular lats. This exercise improves your grip , power and posture for other pulling exercise such as pull-ups and deadlifts. It provides you multiple different grips to hit the muscle a bit different like Overhand, Underhand, Wide and Neutral Grip. The ability of using these different grips makes the T-bar row machine extremely versatile. You may also suffer using big weights, because this is the most annoying part of exercise to load and unload heavy plates. But T-bar row makes it very easy to swap out the weights. Make it extremely easy to perform drop sets. Comparing to bend over row, T-bar row provides more safety. Because it’s fixed, in T-bar row you are ale to maintain good posture.
Precautions
Maintaining a good form is very important in all exercise but this is especially so with the T-bar. Make sure to keep your spine straight through out exercise. Rounded spine is dangerous and could lead to injury. Don’t bend your upper torso too down, if you feel pain in your lower back then try to keep your torso slightly up. Full range of motion is very important to get full tension on targeted muscles, avoid half range motion. Muscle connection is very important in every exercise, if you feel your muscle you are training then it helps to achieve results fast. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get bigger back . Also, avoid swinging or jerking during pulling, it leads to spine injury.
7.) Barbell straight back stiff
1.) Get into stating position. Start with your feet , your feet should be placed parallel to the width of shoulders. Your shins should be touching the bar. Make a double-overhand grip slightly wider then your feet, you can switch to reverse grip when the weights get heavier.
2.) Grab the barbell. Bend your waist down and butt back to grab the bar on either sides of your feet. You need to pull the bar hard but never snatch. Squeeze your shoulders blades together and with chest up, exhale, then take breath, by driving your heels into the floor push up using the muscles of your lower back and legs so that the bar reaches at the level of your knees.
3.) Hold the bar up. Ensure your back straighten and legs lock. Once you’re straight, move your shoulders backward, head up and then hold in this position for a second.
4.) Back to starting position. After holding for a second, slowly lower the bar in same position you go up. Means reverse every part to lower the bar to floor.
5.) Repeat. Repeat this process for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Deadlift
If you want to burn fat fast then this exercise is for you. Deadlift improves your posture, it helps in increase core strength and stability. This back exercise targets all the muscles responsible for posture. More muscles are engaged during lifting than other exercises, including the squat. This exercise engages all the major groups . Deadlift works on your whole back it includes lower and upper back, including your back muscles. Deadlift develops the muscles you need in daily life activities for lifting like grocery bag, lifting dining table and bucket of water. By increasing the strength of your muscles it can help prevent injuries. Deadlift is the cheaper exercise you just need a bar to perform this activity and it also helps in increasing testosterone level and growth hormones.
Precaution
With so many benefits, still this back exercise is know as deadliest exercise to perform due to back injury chances. So, avoid these mistakes – Avoid your back from bending (Rounding from shoulders and spine), keep your back straight. Don’t lift the bar from far away, the bar should be touching your shins. Perform full range of lift, many people lift the bar from half ( without touching to the floor ). This is not truly deadlift repetition. It is better to lower to the floor and the start again from a standing position. Don’t lift too heavy, first practice with light weight until your form is satisfactory. In every exercise warm up is very important.
8.) Dumbbell Pull-Over
1.) Sit on table. For this exercise you need a flat table. Grab a dumbbell, hold it with overhand grip with both hands and sit on the table.
2.) Get into starting position. Lie on the table by rotating your shoulders outward engage your lats. Hold the dumbbell over your chest with arms straight. Your upper back should be tight and stable. There should be slight bend in your elbows. Maintain a neutral head and neck position engaging you’re core.
3.) Begin downward movement. Begin the downward movement by lowering the dumbbell behind your head. Continue the downward movement until you feel good stretch in your lats and chest.
4.) Hold. Hold the movement at the bottom while maintaining tension in your chest and lats.
5.) Upward movement. After holding for a second slowly lift the dumbbell to the starting position by squeezing your lats.
6.) Repeat. Repeat this process for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Dumbbell Pull Over
Dumbbell Pull Over helps to build strength in your shoulders and lats. This dumbbell back workout includes muscles like your pectoralis major, tricep, your latissimus doors, and the serrates muscle on the side of your rib cage. With regular practise dumbbell pull over can increase core stability. It activates the muscles like lower back muscles, glutes and core muscles during full range of motion. This exercise improves your shoulder mobility, build muscles around the shoulders and helps to prevent shoulder injury. Overall this back exercise is best for builder bigger and wider back.
Precautions
It is very important to perform all any exercise with proper form. You should not perform this exercise if you have shoulder, elbow injury . Consult your physician before beginning this exercise. The dumbbell pullover has a high risk of injury because in this exercise you are holding the dumbbell over your chest. So, always hold the dumbbell with diamond grip. Generally it’s important to perform every exercise in full range of motion also in dumbbell pull over you have to perform downward movement until the dumbbell touches the floor. But it also depends on your shoulder flexibility if you force your shoulder to move beyond your capacity the there are more chances of injury. Don’t go too heavy choose the weight according to your capacity.
9.) Bent over barbell row
1.) Get into stating position. Start with your feet , your feet should be placed parallel to the width of shoulders. Your shins should be touching the bar. Make a double-overhand grip slightly wider then your feet, you can switch to reverse grip when the weights get heavier.
2.) Grab the barbell. Bend your waist down and butt back to grab the bar on either sides of your feet. Squeeze your shoulders blades together and with chest up, exhale, then take breath, by driving your heels into the floor push up using the muscles of your lower back.
3.) Upward movement. Bend your torso downwarduntil parallel with the floor and legs slightly bend. Once your torso parallel to the floor, move your shoulders backward, head up and then lift the bar towards your belly until it touches your body.
4.) Hold the bar up. Ensure your back straighten and legs lock. Then hold in this position for a second.
5.) Back to starting position. After holding for a second, slowly lower the bar in same position you go up. Means reverse every part to lower the bar towards floor.
6.) Repeat. Repeat this process for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Bent over row
Bent over row helps to build strong upper back. The pulling range motion of this back exercise is enough to strengthen your back. This exercise improves your grip , power and posture for other pulling exercise such as pull-ups and deadlifts. It provides you multiple different grips to hit the muscle a bit different like Overhand, Underhand, Wide and Neutral Grip. The ability of using these different grips makes the bent over row machine extremely versatile. This exercise prevents back pain and also prevent overdevelopment of chest and under development of back. If perform this back exercise daily then it helps us to improve balance during chest exercise like bench press.
Precautions
Maintaining a good form is very important in all exercise but this is especially so with the bent over row. Make sure to keep your spine straight through out exercise. Rounded spine is dangerous and could lead to injury. Don’t bend your upper torso too down, if you feel pain in your lower back then try to keep your torso slightly up. Full range of motion is very important to get full tension on targeted muscles, avoid half range motion. Muscle connection is very important in every exercise, if you feel your muscles you are training then it helps to achieve results fast. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get bigger back . Also, avoid swinging or jerking during pulling, it leads to spine injury.
10.) High row machine
1.) Get into starting position. Sit down on the machine high row . With chest up , shoulders blades pulled tightly and squeeze you back. Make sure to adjust the knee pad of the machine to fit your hight , which prevent you from being raised during movement.
2.) Grab the handles. Next, first stand up and grab the handles with your palms facing forward. Your hands should be slightly angled toward each other according to the angles of handles.
3.) Bringing down the handles. Once your shoulders and scapula is pulled back, exhale and bend your elbows backward to pull the handle. Keep your elbows close to your torso and continue to pull the handles until your lats get contracted.
4.) Hold. Hold the movement at the bottom while maintaining tension in your lats.
5.) Back to starting position. After holding for a second, slowly extend your arms upward in same position by expanding your lats upwards. Means reverse every part to lower the handles.
6.) Repeat. Repeat this process for the desired amount of repetitions until you feel some tension and fatigue in your muscles.
Sets: 2–3
Reps: 8–15
Rest: 60 seconds between each set
Benefits of Machine High Row
One of the most significant benefit of this gym back exercises is that it is a machine exercise. Machine exercise provides you proper stabilisation means the movement pattern will remain fixed throughout the workout. With fixed movement pattern only your back muscles will worked. Muscles targeted with machine high row are (Lattisimus dorsi) – The lats are the big muscles that run down the entire side of your body , (Trapezius muscle) – The trapezius muscle consist of upper, middle, and lower traps , (Rhomboids) – The rhomboids consist of two muscles; the rhomboid major and the rhomboid minor. (Teres Major And Minor) – The trers major and minor are two small muscles that connect the humerus to the scapula. Their primary function of bicep is to pull the humerus down. (Biceps) – The biceps are know as the primary flexor of the elbow.
Precautions
Do not perform this back exercise with your shoulders pulled forward, to prevent shoulder injury keep your shoulders back and chest up. Only your back muscles should work. Full range of motion is very important to get full tension on targeted muscles, avoid half range motion. Muscle connection is very important in every exercise, if you feel your muscles you are training then it helps to achieve results fast. Avoid rapid execution at the starting of exercise , make sure you are doing your reps slow and steady that will help you to get bigger back . Also, avoid swinging or jerking during pulling, it leads to spine injury. Load the weight according to your capacity for full range receptions.
Q.) What is the best exercise for backs?
Best Back Exercises
- Pull-ups
- Lat-pulldown
- Behind-the-neck-pulldown
- Bent over dumbbell row
- Seated cable row
- T-Bar Row
- Barbell straight back stiff
- Dumbbell Pull-Over
- Bent over barbell row
- High row machine
Q.) What are the 4 main back muscles?
Here are the 4 main back muscles :
- Latissimus dorsi (lats) – Lats are the widest muscle in our body. This muscle helps in supporting arm movement and are the essential part of your entire core.
- Levator scapulae – It helps in elevation , retraction , depression , upward and downward motion of shoulder blades.
- Rhomboids – It consist of two muscles rhomboid major and rhomboid minor, they work together in bringing the scapula inward toward the spine.
- Trapezius (traps) – It helps you to raise your arms and for getting good stabilise posture.
Q.) How can I train my back at home?
For this you need 2 dumbbells, weighted according to your capacity :
- T-raise
- Single-arm dumbbell row
- Plank with lateral arm raise
- Push-up hold
- T-Raises
Q.) Can back be trained everyday?
The answer is No, every muscle needs time to recover after a good workout. Back is the largest muscle and is hard to train, So you can train your back 2-3 times a week, if you are careful about not train the same muscle back to back.
Q.) What exercise uses all back muscles?
Deadlift , it is the single best exercise for back muscles. It helps in building strength and muscles needs in lifting heavy weights for every exercise and deadlift helps in training every muscle in your posterior chain.
Q.) What’s a good back workout routine?
This workout will consist of two combined exercises ( Super sets ) :
- Lats pull down – T-bar ( 3-4 sets of 16 reps each ).
- High row machine – Bent over dumbbell row ( 3-4 sets of 16 reps each ).
- Behind the neck pulldown – Standing cable rope lat pull down ( 3-4 sets of 16 reps each ).
- Dumbbell Pull-Over – Dumbbell shrugs ( 3-4 sets of 16 reps each ).
Q.) Will deadlifts build a big back?
Deadlifts are for lower back muscles. Latissimus dorsi muscles, Lats are responsible for bigger wide back. So, deadlifts are not necessary for building wide bak.
Q.) What muscles make back thicker?
As you know that back is the largest muscles of our body and is hard to train. But if we train back muscles properly, it will change our physic. Teres major , traps ( upper , middle and lower ) , rhomboids and delts are the muscles responsible for building bigger wide back.
Q.) Why is my back not growing?
The main reason behind your back is not growing is that you are not feeling your muscle while performing the exercise. Avoid swinging and momentum while lifting the weight upward and lift the weight according to your capacity. Perform each rep slow and study and be sure to contract the muscles for a second while lift the weight. You will defiantly get result if you follow these instructions.
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