BACK WORKOUTS FOR MEN

If you are looking to build strong and great shape back to give you manly look, here I will show you the best back workouts for men to have wide strong V-shape back.

To have the V shape body you have to concentrate on this three muscles.

. Shoulder

. Lats

. Waist

But in this page I am going to explain about lats, other muscles will be covered in another page.

strong back will help you to have ans strong spine and neck and good posture, and it will help to improve your ”squat’ and other improve core strength.

1- Deadlift

Stand with feet shoulder width apart and your mid foot under the barbell, bend over and bend your knees until your shins touch the bar and grab the bar just outside your knees, and lift your chest up with your back in a straight position (flat back) to avoid injuries, take a deep breath and pull the bar up and lock your knees and hips and your shoulder push back, hold a second, then lower the bar back to its starting position. (This exercise builds very strong back, I recommend to use belt for beginners).

2- Pullups

Hang on a pullup bar with your hands apart just outside your shoulder width, then pull yourself up unti your chin is over the bar then go down again and repeat.

You can perfom this exercise more advenced with weight attached on your waist or a dumbbell between your feet, you will have wider back.

Aslo you can perform this exercise seated on the lat machine with more weights.

3- chinup

Hand on a bar with your hand shoulder width apart and your palms facing you, pull yourself up untill your chin is over the bar then go down again and repeat.

Aslo you can perform this exercise seated on the lat machine with more weights.

4- Incline dumbbell row

Lay down on an incline bench 30 to 45 degree and take dumbbell in each hand, and your arms straight down palms facing to each other, this will be your starting position, then retract your shoulder blades together and flex your elbows to row the dumbbells to your side.

5- One arm dumbbell row

Take a flat bench and place a dumbbell in each side of the bench, place the knee of your right leg on the bench, the bnd your body from the waist so your body will be parallel to the floor and place your right hand on the bench for support, then take the dumbbell with your left hand, and your arm straight down palm facing right side and your back straight, this will be your starting position.

Pull the weight straight up close to your lower chest side, and keep your upper arm close to you, and your body should not move, the only thing will move is your arm, and make you use your back muscle to lift the weight, not your arm or forearm, and you should squeeze the back muscle when you reach the full contraction)

After you finish your one side reps, change position and start the other side.

Another variations:

  • You can perform this exercise with D-handle attached on high pulley or low pulley cable.
  • You can perform standing up bended forward at the hips with a dumbbell on each hand, and row one dumbbell to your side and lower the other one and repeat, or you can row both together up and down on your same position.   
  • Set a incline bench 50 or 60 degree, stand back of the bench, stand so your right leg forward and place your right hand on top end of the bench for support, keeping your lower back flat, bend your hips until your torso is slight above the parallel with the floor, then take the dumbbell with your left hand and start rowing.

6- Back extention

Lay on hyperextension bench face down , and lock your kness and your ankles on footpad, then adjust the upper pad so your thighs lie on the wide pad in a extent that you can bend your waist without restriction, and then cross your arm infront of you, start bending forward as far as you can with your back straight until fell stretch in your hamstrings (go as far as you can without rounding your back), and inhale as you go down, then slowly raise your back up also without rounding your back and inhale again.

For advanced training you can perform this exercise with weight between your crossed arms.

7- T-bar row machine

Adjust the leg hight for the T-bar row machine so your chest will rest on the top of pad, load the weight, then lay face down on the machine, grap the handle remove from the rack and extend your arms down, this will be your starting position.

Pull the weight up as you exhale and keep your upper arm close to torso as possible throughout the movement, and press on your back muscle, do not move your body to avoid using your bicep muscle to raise the weight instead of beck muscle, then as you inhale slowly go back down to starting position.

Note: you can hold the handle with your palm up or down according to which back muscle you want to target.

Another exercise variation:

Take a bar and position one end into a landmine in the corner of the wall to avoid from moving, then load the weight on the other end, stand over the bar and bendover your hips around 45 degress, hook the ”V” handle under the bar and hold with both hands and extend our arms down, this your starting position.

Keeping your back straight pull the weight up by squeezing your shoulder blades and flex your elbows until the weight touch your chest, then lower down slowly to starting position.

8- Seated cable row

Take the V-handle and attach to low pulley row machine, and seat on the machine and position your feet on the pads infront of you with your knees slight bend, lean and grap the handle where your palms should face to each other, keep your arms extended and pull your back by keeping your torso 90 degree to the legs, and arch you back slightly and your chest stickout, this is your starting position.

while pulling the handle keep your back straight and don’t swing back or front to avoid lower back injury, then touch the handle to the abdominal with squeezing your back muscle, then go back to starting position with your back straight.

9- Bend over barbell row (lower back)

Hold the bar a little apart from your shoulder width with your palms facing down, then bend your kness a little and bring your torso front by bending your waist to be almost parallel to the floor, and hang the barbell with your arms hanging down directly infornt of you, this will be your starting position. 

Keep back straight the breath out and lift the barbell toward to your torso by using forearms and elbows close to your body and squeeze your back muscle, then breath on and  lower slowly down to starting position.

You can perform the same exercise holding the barbell with your palms facing up.

Note: you can use lower pulley row bar attached, if you have back problems

10- Bend over row to middle chest (upper back)

Hold the bar a little apart from your shoulder width with your palms facing down, then bend your kness a little and bring your torso front by bending your waist to be completely parallel to the floor, and hang the barbell with your arms hanging down directly infornt of you, this will be your starting position.

Keep your back straight exhale and push your shoulders back while lifting the barbell towards your middle chest with your upper arms parallel to the barbell and squeeze your back, then lower the barbell slowly down to starting position as you inhale.

11- Standing lat pushdown

you need high cable pulley then attach a bar to pulley, hold the pulley little bit apart from your shoulder width and stand back untill your arms amost straight , bend your knees a little, and bend your torso a little, this will be your starting position.

Bring the bar down with your arms straight just above your mid thigh squeeze your back and bring it up again to your chin hight (don’t go fully up) to keep the resistance, while doing this exercise focus on your lats and keep it tight, don’t forget to breath out when you bring the down and breath in when you go up.

12- Kneeling high pulley row

Take the rope attach with a pulley and raise it above your head, hold the rope and kneel a couple of feet away from the pulley with your arms extended, this is your starting position.

Pull the rope toward your upper chest by retracting your shoulder back and your elbows out, hold a second then return to starting position.

13- Trap bar deadlift

Load the trap bar with weight and rest it on the ground, then stand in the middle of the trap bar, and lower your hips and grasp the both handes and look forward with chest up and back not rounded, then go up with the trap bar untill your knees lockout without rouding your back, then go down carefully rest on the floor again.

14- Good morning exercise (lower back)

Stand straight and place a barbell on your back just under your kneck, and legs shoulder width apart, this is your starting position.

Lean forward your upper body by bending your troso until your upper body parallel to the floor, then go back to starting position.

(pictures coming soon)

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