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 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.
How do you program a 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 should I structure my back workouts?
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).
What workout should I do on back day? – Related Questions
How many back exercises should I do?
The key to developing all of your major back muscles is to combine exercises that train all three major functions.
Here is a sample back workout:
- Deadlift: 3 sets x 5 reps.
- Pull-Up (or Lat Pulldown): 3 sets x 8 reps.
- Dumbbell Row: 3 sets x 10 reps.
- Back Extension: 3 sets x 12 reps.
- Reverse Dumbbell Fly: 3 sets x 15 reps.
How many back exercises should I do per workout?
The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.
Should you split your back workout?
To prevent overtraining, you should separate the two back sessions by at least 72 hours. You could do a training split like this. If you wanted to tweak this plan based on your individual needs and goals, that is OK. As long as you get the idea of how to separate the two back days, you should be OK.
What muscle groups should you workout together?
Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes. Day 3: biceps, back, abdominals, traps, lats.
For example, squatting uses your:
- hamstrings.
- quadriceps.
- glutes.
- back.
- abdominals.
Which muscles should you not train together?
A typical two-day split, for example, works your lower body one day and upper body the next day. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day.
Is 3 exercises enough for each muscle group?
Ideally, you would train 4-8 different exercises per muscle group in a workout program, with each exercise delivery 2-5 total sets. This would deliver approximately 10-25 total work sets on a weekly basis to a given muscle group and offer significant volume and overload to promote muscle growth.
Is chest and back a good combo?
“Chest and back make a great pairing because they’re antagonistic,” says Jonny Catanzano, an IFBB pro bodybuilder and owner of Tailored Health Coaching (@tailoredhealthcoaching on Instagram), “which means that while one is working, the other is resting.” This gives you the opportunity to speed your workout along by
What is the Arnold split?
The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It’s a muscle-building program that’s designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it’s only for advanced lifters.
What’s the best training split?
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
Should I train chest or back first?
Supersetting a chest exercise with a back exercise insures that you do that. Lead with the back exercise in each pair first; for physique balance, you should aim to pull more weight (and more frequently) than you push in all your training.
Should you hit biceps or back first?
You should train back first. Because the biceps play a role in most back movements, tiring them out can impede your ability to safely perform your back exercises. As well, because back exercises indirectly work the biceps, training back first means you can still get some bicep work done if you’re short on time.
Can I train back and triceps together?
Yes, you can! Combining back and triceps is better for supersetting than doing back and biceps supersets because the muscles don’t interfere with each other. Supersets make for a time-efficient workout and are a great way to get a great pump.
What muscle group should I train first?
It’s always best to train your bigger muscle groups first before working out the smaller muscles because macro-muscles are responsible for major movement and strength that help activate the micro-muscles. Your bigger muscle groups are your hamstrings, glutes, quadriceps, back, and chest.
How many reps should I do?
Choose Your Reps and Sets
The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
