A Guide to Back Workout in Gym for Men

The back is one of the largest muscle groups in the human body and is often neglected in many workout routines. A strong back is essential for good posture, stability, and overall upper body strength. In this guide, we will go over some of the best exercises to target the back muscles in the gym.

1. Pull-ups

  • Pull-ups are a classic back exercise that targets the lats, the muscles running down the sides of the back, as well as the biceps, shoulders, and forearms.
  • To perform a pull-up, grip a pull-up bar with your palms facing away from you, using a grip slightly wider than your shoulders.
  • Pull your body up towards the bar, making sure to keep your shoulders down and back, until your chin is above the bar.
  • Lower yourself back down in a controlled manner to complete one repetition.

2. Lat Pulldowns

  • Lat pulldowns are a great alternative to pull-ups if you are unable to perform a full pull-up yet.
  • You will need a cable machine and a wide bar attachment.
  • Start by sitting down and gripping the bar with your palms facing away from you, using a grip wider than your shoulders.
  • Pull the bar down towards your chest, keeping your elbows tucked in and your shoulder blades down and back.
  • Release the bar back to the starting position to complete one repetition.

3. Dumbbell Rows: back workout in gym

  • Dumbbell rows are a compound exercise that targets the lats and the middle back muscles.
  • Stand in front of a flat bench with a dumbbell in one hand, resting the other hand and knee on the bench for support.
  • With your free hand, grab the dumbbell and pull it up towards your hip, keeping your elbow close to your side.
  • Lower the weight back down to the starting position to complete one repetition.
  • Repeat the same movement on the other arm to complete one set.

4. Seated Cable Rows: back workout in gym

  • Seated cable rows are a great exercise to target the middle and lower back muscles.
  • You will need a cable machine and a rowing attachment.
  • Start by sitting down and gripping the attachment with both hands, making sure to keep your shoulders down and back.
  • Pull the attachment towards your torso, keeping your elbows tucked in and your shoulder blades down and back.
  • Release the attachment back to the starting position to complete one repetition.

5. Deadlifts for back workout in gym

  • Deadlifts are a compound exercise that targets the entire back, as well as the legs, glutes, and arms.
  • Start by standing in front of a barbell with your feet hip-width apart.
  • Bend down and grip the barbell with your palms facing away from you, using a grip slightly wider than your shoulders.
  • Stand up, pulling the barbell up along your legs and towards your hips, making sure to keep your back straight and your shoulders down and back.
  • Lower the barbell back down to the starting position to complete one repetition.

Conclusion

  • Incorporating these exercises into your workout routine is a great way to build a strong, healthy back.
  • Make sure to start with lighter weights and focus on proper form, gradually increasing the weight as you become more comfortable and confident with the movements.
  • As always, consult with a certified personal trainer or physical therapist before starting any new exercise program

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