15 best back exercises
- Resistance band pull-apart. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective.
- Lat pulldown.
- Back extension.
- Suspended row.
- Wood chop.
- Good morning.
- Quadruped single-arm dumbbell row.
- Wide dumbbell bent-over row.
What should I do on my back day at the gym?
15 of the Best Back Moves for Building Muscle
- Kettlebell Swings.
- Barbell Deadlift.
- Barbell Bent-over Row.
- Pull-up.
- Dumbbell Single-arm Row.
- Chest-supported Dumbbell Row.
- Inverted Row.
- Lat Pulldown.
What 3 back exercises should I do?
The Best Back Workout for Mass
- Barbell Deadlift: 3 sets of 4-to-6 reps.
- Barbell Row: 3 sets of 4-to-6 reps.
- Weighted Pull-up: 3 sets of 8-to-10 reps.
- Dumbbell Pullover: 3 sets of 10-to-12 reps.
Which workout is best for back?
10 Best Back Exercises
- Deadlift.
- Bent-Over Row.
- Pull-Up.
- T-Bar Row.
- Seated Row.
- Single-Arm Smith Machine Row.
- Lat Pull-Down.
- Single-Arm Dumbbell Row.
What should I train with back at the gym? – Related Questions
How should I structure my back day?
My Favourite Back Workout Routine
- Conventional Deadlift. 3–4 sets of 6–8 reps.
- Pull-ups (assisted, with bands, or bodyweight) 3–4 sets of 6–8 reps.
- Bent-Over Dumbbell Row (or chest-supported row) 3–4 sets of 8–10 reps.
- Lat Pulldown. 2–3 reps of 10–12 reps.
How do you structure a back day?
Building Your Back Workout
- Include one exercise that targets each area of your back in your routine.
- To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range.
- For strength, go heavy with low-rep sets (4-7 reps).
- For muscle definition and endurance, go lighter and do high-rep sets (15-25 reps).
How do you get a V shaped back?
The 11 best exercises for building a v-shape body are:
- Straight Arm Lat Pulldown. This isolation back exercise is perfect for increasing back width.
- Wide Grip Pulldown.
- Underhand Pulldown.
- Snatch Grip Deadlift.
- Conventional Deadlift.
- Wide Grip Row (Neutral Grip)
- Bent Over Row.
- Supported T-Bar Row.
How many back exercises should I do per workout?
To keep workouts from getting too long, or too overly fatiguing, you could do 1-2 exercises per major muscle group (quads, hamstrings, chest, back, shoulders) per workout (2-10 different exercises per muscle group per program).
How often should I do back day?
Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you’re lifting heavy weights—enough that you can only complete six to eight repetitions—you’ll need two or more days of rest before you perform the exercise again.
Which muscle groups should be worked together?
There are many ways to structure a strength training program, but many people find it helpful to pair certain muscle groups together.
Example for advanced lifters
- Day 1: chest, shoulders, triceps, forearms.
- Day 2: calves, hamstrings, quadriceps, glutes.
- Day 3: biceps, back, abdominals, traps, lats.
How do you structure a chest and back workout?
THE CHEST AND BACK WORKOUT #1
- Barbell Chest Press 4 x 8 rest 90 sec.
- Cable Pulldowns 4 x max rest 90 sec.
- Barbell Incline Press 4 x 10 rest 60 sec.
- Barbell Bent Over Row 4 x 10 rest 60 sec.
- Push Ups 3 x 10 rest 45 sec.
- V-Bar Cable Row 3 x 10 rest 45 sec.
- Hip Thrust 3 x max rest 60 sec.
How do you structure a back and bicep workout?
Back/Biceps Workout #2
- Pull-Ups. 3 sets of 5-8 reps.
- Seated Cable Rows. 3 sets of 8-10 reps.
- EZ Bar Curls. 2 sets of 10-12 reps.
- Dumbbell Hammer Curls. 2 sets of 12-15 reps.
- Dumbbell Shrugs. 3 sets of 8-10 reps.
- Reverse Pec Deck. 3 sets of 10-15 reps.
How many sets pull ups on back day?
Perform five to six sets in a day of as many reps as you can, but save a rep or two on each set. (For instance, if you can do eight reps going all-out, only complete six.) “You’ll keep coming back to the pull-up bar throughout the day,” says Bruno, “like you were paying a toll to go on with the rest of your day.”
Is doing 1 Pull-up a day good?
However, it is safe to say, in general, that training every single day is not the best way to improve strength or other fitness goals. Performing pullups or any exercise every single day is not an optimal training method.
Will pull ups make you bigger?
If your goal is to build muscle, push-ups and pull-ups will definitely add to your muscle mass if you do enough of them. But it’s worth keeping in mind that resistance training with heavier weights that bring you to temporary muscle failure after six to eight reps are likely to build muscle faster.
How many pull ups can an average man do?
If you are a beginner with no training experience, you will likely be unable to do a single pull-up. However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set.
