Exercises to Build Back Muscles

One Arm Dumbbell Rowbent over dumbell rowThe change exercise for the seated cable row is the one arm dumbbell row. You should do it instead of the cable row exercise every second training. It is a great exercise for the middle back, and it’s also good because it doesn’t put pressure on the lower back. You just need to find a bench and take two dumbbells, or one. You should place your left leg on the bench, and place the left hand on the other top of the bench to make a support. Then take the dumbbell in your right hand, and lift it next to your body. Many people do this exercise wrong, so you really need to focus to do it right. This is also one of the best back exercises. That’s why I added it in my back workout routine.

Pull upsFirst-pull-upsAnd the last exercise is the pull up. Actually, this is an exercise that is very hard to do alone. You would probably need someone to hold your legs for you and to help you a little bit. But with proper training and with dedication, you can do it too! You can do it behind your neck, or in front. Ether way this exercise works perfectly! You actually use your own body weight to perform it, and it’s really hard. The Pull up, is an exercise that I recommend every time you have a back training. It works really nice for your back muscles, and makes them stronger than ever. This exercise tones your back faster, pops it out and makes it stronger. Pull ups are one very effective exercise, and it would be a pity to ignore it, when the benefits are countless.

Notes

For every muscle group workout, you should have 2 types of training: 1) machine workout training, when you use machines at the gym for doing the exercises,  and the second is
2) free weights workout training, when we use dumbbells and bars to perform the exercises.

The most important thing, when it comes to the full back workout, is that you have to change your exercises every training. That’s why I gave you two second exercises, so that they could be different each time. For every exercise, you should do 4 sets with around 12-15 reps. Between the sets, there shouldn’t be more than one minute break. And if it’s too easy for you, don’t forget to put some weights.

It Should Be Really Challenging!

The back is one big and strong muscle group, so make sure you give those muscles what they need! Here’s again how everything should look like:

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Training №1

  • Wide grip pull down
  • Front lat pull down
  • Seated cable row
  • Pull up

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Training №2

  • Wide grip pull down
  • Bent over barbell row
  • One arm dumbbell row

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