TOP 5 BACK WORKOUTS FOR MEN

Having a broad back is a “manly” thing (*rolls eyes*). While most of y’all do back workouts to look powerful and dominant, having a strong back also has other benefits. Like making you look hot and sexy (*wink-wink*). The most coveted ‘V-taper’ is attractive to both men and women.But that is just one of them. Back workouts have a deeper impact than just that. They increase your core strength and stability. They also help improve your posture and keep your spine healthy and fit!

Having a weak back can cause neck and shoulder pain. It can also lead to a hunchback, affecting your personality. Hence, back workouts are necessary.

Read on to know more about the Top 5 Back Workouts for Men

These Back workouts help build strength and stability. If you are a regular gym-goer or bodybuilder, practicing the following back workouts, also helps in preventing any back injuries.

The muscles that these workouts target are:

  1. Trapezius – Upper back
  2. Rhomboids – Muscles below the trapezius
  3. Latissimus Dorsi – Lateral muscles
  4. Erector Spinae – Lower back muscles

1. PULL-UPS

The Pull-Ups exercise, wide or narrow-grip or chin-ups, is one of the best back workouts. It targets the muscles in the middle of your back and sides. Not only will you get a great back, but also big biceps!

A variation of this exercise includes using a pull-up assistant for beginners. Advanced lifters can use a weight belt to add more weight into the exercise.

Want to build them hot guns? Check out our blog on TOP 6 BICEPS EXERCISES FOR MUSCLE GROWTH

Equipments required: Pull Up Bar

STEPS TO DO IT:

STEP 1: Grab hold of the bar and lift your body, curling your biceps as much as they can.

STEP 3: Lower your arms untill they are straight, controlling each movement.

STEP 4: Repeat steps for 3-4 sets with 6-8 reps each.

2. DEADLIFT

The Deadlift workout is the core exercise of any weight-lifting and bodybuilding training.

Although it may seem pretty hardcore at first, this back workout is surely effective in building a muscular back and increasing lower back strength.

That being said, if you have sustained any back injuries or any sort of lower back problems, do consult with a specialist before you start this workout.

The important thing to remember while performing this workout is to make sure you do it right.

However, this back workout is not recommended for people suffering from any back injuries or lower back problems. It is best to consult a specialist before you begin this workout.

A variation of this exercise includes using a dumbbell.

Equipments required: Barbell

STEPS TO DO IT:

STEP 1: Place your feet hip-width apart, with the bar of the barbell resting over the middle of your foot.

STEP 2: Bend your knees and bow forward, gripping the bar. Make sure your lower back is straight and your head is in line with your back.

STEP 3: Lift the bar up, raising yourself to a stand, till your back is straight.

STEP 4: Controlling every movement, carefully lower the bar, retracing your steps to its initial position.

STEP 5: Repeat steps for 2-4 sets with 6-8 reps each.

3. WIDE GRIP LAT PULLDOWN

The Wide grip lat pulldown workout is a variation of the Pull Up exercise, which uses a machine that allows you to control the amount of weight you pull.

It targets most of your back muscles, increasing it in width and building muscle power.

Equipments required: Cable Machine

STEPS TO DO IT:

STEP 1: Sit down on the bench in front of an adjustable cable machine having a lat pull-down bar attached to it. Make sure your back is straight.

STEP 2: Raising your hands, grab the handles of the bar with a wide grip that is twice your shoulder-width apart. Your arms should be completely stretched.

STEP 3: Breathing out, stick out your chest, pulling the bar down till it reaches your upper chest. Pay attention to your back muscles, contracting them.

STEP 4: Breathing in, squeeze your shoulder blades together, raising the bar to its previous position slowly, controlling every movement, till your arms are fully stretched.

STEP 5: Repeat steps for 3-4 sets with 8-10 reps each.

4. BARBELL ROW

The Barbell row is one of the staple back workouts. It is very effective and works all your back muscles including your core. It helps build a strong and muscular back along with big biceps.

Although it may seem similar to the Deadlift workout, it is not. On the contrary, practicing this back workout helps to improve your deadlift form.

However, this workout is not recommended for people suffering from any back injuries or problems. Consult a specialist before you begin this workout. Till then, it is best to stick to safer workouts,

Equipments required: Barbell

STEPS TO DO IT:

STEP 1: Place your feet hip-width apart, with the bar of the barbell resting above the middle of your feet.

STEP 2: Bend your knees slightly and lock them in. Bow forward till your back is straight in level with your hips, with your head facing

STEP 3: Breathing out, extend your arms and grip the bar of the barbell, lifting it up till it touches your chest. While in this position, squeeze your back muscles, holding them for a brief second.

STEP 4: Breathing in, lower the barbell to the ground.

STEP 5: Continue workout by repeating steps for 2-4 sets with 6-8 reps each.

5. SEATED CABLE ROW

The final workout for your back is the Seated Cable Row. It targets your core muscles and builds a great upper back along with toned forearms.

It is recommended that people having a past lower back injury or back related problems, consult a doctor or physical therapist before starting this workout.

A variation of this exercise includes adding more weight to the exercise.

Equipments required: Low Pulley Cable Machine

STEPS TO DO IT:

STEP 1: Sit on the bench, resting your feet on the platform provided. Make sure your knees are slightly bent and not locked in place,

STEP 2: Bending forward, grab hold of the handle and pull it towards you till your back is straight. Stick your chest out, squeezing your shoulder blades while you do so.  

STEP 3: Holding the handle, let it return to initial position till your arms are straight.

STEP 4: Continue workout for 4-6 sets with 8-10 reps each.

CONCLUSION:      

The above-listed back workouts successfully target all the major muscles of the back and lower back, if done in the right form. Make sure you are following them in the right method. A maximum amount of 30 – 45 minutes is good enough for building a muscular back. Avoid practicing these exercises every day as it may cause you harm. Practice them with high intensity and focus. Don’t neglect your diet though. A balance of both will help you achieve your body fitness goals. And remember – Always stay hydrated!

Happy Training!

Stay fit, Stay fabulous.

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