Building a strong back is vital element of bodybuilding where it is said to be the core body parts to workout. Every single popular bodybuilder we know today who has reached a high level of success knows the importance of a strong back.
We have compiled for you few of the great back workout exercises that you can implement and enjoy the results with consistent hard work.
Lets get started and discus the top back exercises. Also note that the exercises mentioned are in no particular order, and each of them is extremely important to build a well structured and complete looking back.
Missing any of these would have a clear result on your back shape and strength. So make sure that you incorporate them into your every single back workout.
Dead Lifts, the mother of all back workouts I would say. Its extremely effective for building your lower back and balancing muscles. Many great bodybuilders are known to get started with their back workouts from Dead Lifts.
There are various types of Dead Lifts. Below are the most popular ones.
Dead lifts work almost your entire lower back and your legs, with majorly your lats, lower back, abs, glutes, hamstrings, and calves, ie the entire posterior chain.
Bent-Over One Arm Dumbbell Rows is great for your lats thickness. It is just like the barbell rows though it effects only one lat at a time as being an arm dumbbell row.
Dumbbell rows are vital for broadening of the entire back and giving it a deep v-Shape.
Notice how Phill Heath, 3 times MR Olympia, in the shots below.
Just like Bent over dumbbell rows, this version engages not only the latts but the mid section of back too. All of these mentioned back exercises their individual parts in building an overall perfect back. So make sure you don't miss any.
Pullups are awesome. Personally, I would do a short warm up session every day starting with Pullups, and it's one of the factors that helped my back being my strongest muscle group.
Note that these are not under arm pull ups where we tend to target our biceps.
Pullups workout your lats and teres.
T-bar rows give an epic stretch to the lats. T-bar rows would generally hit your entire back, though focusing majorly on your Rhomboids and Biceps.
Seated cable rows are once again, a crucial exercise for building depth into your back. It workouts almost your entire upper back and just can't be ignored.
Hyper weighted back extensions would majorly hit your lower back with some effect on Glutes, Hamstrings too.
And finally, one of my personnel favorite, Machine rows are extremely effective for giving definition to your lower lats.
So in an all, these exercises are a must to have in your back workout circuit and I personally can't imagine doing a back workout with these awesome exercises for building a complete looking back.
We have compiled for you few of the great back workout exercises that you can implement and enjoy the results with consistent hard work.
Lets get started and discus the top back exercises. Also note that the exercises mentioned are in no particular order, and each of them is extremely important to build a well structured and complete looking back.
Missing any of these would have a clear result on your back shape and strength. So make sure that you incorporate them into your every single back workout.
#1 Dead Lifts
Dead Lifts, the mother of all back workouts I would say. Its extremely effective for building your lower back and balancing muscles. Many great bodybuilders are known to get started with their back workouts from Dead Lifts.
There are various types of Dead Lifts. Below are the most popular ones.
- Conventional Deadlift
- Sumo Deadlift
- Romanian Deadlift
Dead lifts work almost your entire lower back and your legs, with majorly your lats, lower back, abs, glutes, hamstrings, and calves, ie the entire posterior chain.
#2 Bent-Over One Arm Dumbbell Rows
Bent-Over One Arm Dumbbell Rows is great for your lats thickness. It is just like the barbell rows though it effects only one lat at a time as being an arm dumbbell row.
Dumbbell rows are vital for broadening of the entire back and giving it a deep v-Shape.
Notice how Phill Heath, 3 times MR Olympia, in the shots below.
#3 Bent Over Barbell Rows
Just like Bent over dumbbell rows, this version engages not only the latts but the mid section of back too. All of these mentioned back exercises their individual parts in building an overall perfect back. So make sure you don't miss any.
#4 Pullups
Pullups are awesome. Personally, I would do a short warm up session every day starting with Pullups, and it's one of the factors that helped my back being my strongest muscle group.
Note that these are not under arm pull ups where we tend to target our biceps.
Pullups workout your lats and teres.
#5 T-bar Rows
T-bar rows give an epic stretch to the lats. T-bar rows would generally hit your entire back, though focusing majorly on your Rhomboids and Biceps.
#6 Seated Cable/Handle Rows
Seated cable rows are once again, a crucial exercise for building depth into your back. It workouts almost your entire upper back and just can't be ignored.
#7 Weighted Back Extensions
Weighted back extension are great for targeting your lower back. You can either use a plate, dumbbell or can simply start of with your body weight.Hyper weighted back extensions would majorly hit your lower back with some effect on Glutes, Hamstrings too.
#8 Machine Rows
And finally, one of my personnel favorite, Machine rows are extremely effective for giving definition to your lower lats.
So in an all, these exercises are a must to have in your back workout circuit and I personally can't imagine doing a back workout with these awesome exercises for building a complete looking back.
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