What is the best workout program for the back? When working out, many people make the common mistake of only focusing on abs, biceps, shoulders, and pecs; however, they ignore leg and back workouts entirely.
But the critical point is that you must follow a proper back workout for an athletic back. Therefore, we will explain the best back workouts in this article.
Best Workout Program for the Back
Here are the best workout programs for the back.
First Workout
This section will explain the best workout for the back, which you should try once to twice a week.
Conventional Deadlift –
It is an excellent compound workout that targets your entire back from top to bottom. It can develop and strengthen your posterior chain efficiently. First, place your feet shoulder-width apart and your hands outside the knees. Next, bend down and pick up the weights with an overhead grip. The best exercise in the world for a big strong back requires picking up weight and putting it back down.
Pull-Ups and Chin-Ups –
This exercise is challenging to perform, but it can work your entire back and biceps. First, grab the bar with your hands. The type of grip determines the lift (an underhand grip is a chin-up, and an overhand grip is a pull-up). Once you grip the bar, pull yourself up slowly, and maintain control. Pull-ups work the lower traps, whereas chin-ups work the pecs and biceps. You need to include Pull-Ups in your workout program for the back because it is a compound exercise.
Lat Pull-down –
As its name shows, lat pull-down works your lats; therefore, it should be an essential part of your back workout. First, grasp the bar widely and retract your shoulder blades. Next, pull down the bar in front of your upper chest.
Bent-Over Dumbbell Row –
Next is the bent-over dumbbell row for building your back by hitting your lats, traps, and rhomboids. Bend to 45 degrees while holding dumbbells. Pull the weight to your chest while exhaling. Then lower weight while exhaling to the starting point. Control the weight from start to finish of each set.
| Exercises | Sets | Reps |
| Conventional deadlifts | 3-4 | 8-10 |
| Chin-ups & pull-ups | 3-4 | 8-10 |
| Lat pull-down | 2-3 | 10-12 |
| Bent-over dumbbell row | 3-4 | 8-10 |
Second Workout
We divide this workout program into two supersets for your ease in performing all the exercises, with rest in between and doing a warm-up before a workout is always better to increase flexibility. I prefer pushups and planks to warm up my upper body because they are bodyweight exercises I can easily control.
Superset 1
It includes:
1A Pull-Ups –
Pull-ups are one of the best exercises for strengthening your back. We have already mentioned it in the first workout program for the back, and it is also a part of the second workout.
1B Hammer-Grip Pull-Up –
Hang on the bar while your hands are shoulder-width apart. Tighten your core and pull your chin up and over the bar. Hold this position for a second and go back to the starting point. The Hammer grip is a must-exercise to include in a workout program for the back. You can feel every muscle in your back with each pull.
Superset 2
It includes:
2A Prone Dumbbell Row –
This exercise is also a part of the workout as it hits the mid-back muscles.
2B Prone Dumbbell Flye –
It can hit the upper back and the back of your shoulders. Lie on the bench with your chest down and hold the dumbbells. Bend your elbows and raise the weight to shoulder height. Then slowly go back to your starting position.
| Exercises | Sets | Reps |
| Pull-ups | 5 | 8-10 |
| Hammer-grip pull-ups | 5 | 8-10 |
| Dumbbell row | 4 | 8-10 |
| Dumbbell fly | 4 | 12-15 |
Have you noticed that every back exercise involves a pull? Any workout, including the best workout program for the back, is progressive overloads that target a specific muscle group. Having a solid back is part of an athletic body. We have mentioned two of the best workouts for the back. You can try these once or twice weekly for a more muscular back.
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