Perfect Back Workout .The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders. It is the surface of the body opposite from the chest.
There are several muscles that make up the bulk of the back:
Teres major and minor
Latissimus dorsi (lats)
Erector spinae (iliocostalis, longissimus, and spinalis muscles)
If you want to know the Perfect Back Workout for building a strong, muscular, and defined back, then you want to read this article.
If you’re just getting started going to the gym Try This Perfect 7 DAY BEGINNER TRAINER .
Here The 10 Perfect Back Workout and Exercises For Building Muscles
related : How To Do Warm up Before Exercise
Do every exercise 3 sets with 10 reps.
1.Barbell Dead lift
- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
2. Bent-Over Barbell Dead lift
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
3. Wide-Grip Pull-Up
- Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
- Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
- Pause at the top of the motion before lowering yourself to the starting position.
4. Standing T-Bar Row
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
5. Wide-Grip Seated Cable Row
Sitting at a low pulley cable station, hold the straight-bar attachment with your hands slightly wider than shoulder-width apart. Using your legs, push your torso back so that your arms are fully extended and you are supporting the weight.
Keeping your chest forward, shoulders down, and back arched, pull the bar toward your waist. Return the weight to the starting position.
6. Reverse-Grip Smith Machine Row
- Set up for the smith machine bent over row by lowering the bar on the smith machine all the way and adding the weight you want to use.
- Stand facing the bar and grip the bar with an underhand grip (palms facing up), with your hands slightly wider than shoulder width apart.
- Stand straight up to take the weight off the machine.
- Straighten your back, bend at the knees slightly, and slowly let the weight down until it’s just below your knees. This is the start position.
- Keeping your body fixed, pull the weight up until it almost hits your body.
- Pause, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
7. Close-Grip Pull-Down
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you – while holding the bar at the chosen grip width – bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
- After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- 6. Repeat this motion for the prescribed amount of repetitions.
8. Single-Arm Dumbbell Row
- Choose a flat bench and place a dumbbell on each side of it.
- Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- Switch sides and repeat again with the other arm.
9. Decline Bench Dumbbell Pull-Over
- Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface. Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance.
- Hold a dumbbell with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.
- Exhale as you slowly lower the dumbbell in a backward arc behind your head until your elbows are level with your ears.
- Hold for a count of two.
- Inhale as you slowly raise the dumbbell back over your head to the starting position using the same arcing motion.
- Repeat for the desired number of repetitions.
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
- Repeat for the recommended amount of repetitions.
Tips: With The 10 Perfect Back Workout Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.
Related : Arnold Back Workout