Are you looking for the best exercises to add to your back workouts? A strong back is essential for good posture, improved balance, and overall strength. Unfortunately, many of us don’t focus on our back workouts as much as we should.
The back carries out all pull movements and supports the chest during all push movements. Thus the back and chest are the focal points of all pull/push workout programs.
Finally, the back can be a problematic muscle group. Especially the lower back has been the chief problem of many muscle spasms and debilitating injuries.
The Top 5 Exercises for Stronger Back Workouts
Building muscle is not magic but science. Therefore, you will need a game plan to get the results you are looking for. That game plan should begin with the best exercises and include volume, progressive overload, a periodization plan, and a workout program to ensure everything gets carried out correctly.
To help you get started, here are the top five exercises that will help you achieve more vigorous back workouts.
Bent-Over Rows –
Bent-over rows are a great way to target your upper back muscles and strengthen your grip. To do this during back workouts, stand with your feet hip-width apart and hinge forward at the hips. Keep your core engaged and your back flat while you hold a weight in each hand. Next, pull the weights up towards your chest while keeping your elbows close to the body. Finally, lower the weights to the starting position and repeat for 8-12 reps.
Deadlifts –
Deadlifts are full-body exercises for back workouts that target several muscle groups, including the lower and upper back muscles. Start by standing with feet hip-width apart and hold two dumbbells in front of you with palms facing inwards. Hinge at the hips, keeping the weights close to your legs as you lower them towards the floor until they reach the mid-shin level or slightly lower (avoid rounding your spine). Engage both glutes as you press through your heels to stand up straight again and squeeze at the top of the movement before lowering it down again. Do 8-12 repetitions of this exercise for best results.
Pull Ups –
Pullups are effective for back workouts and simultaneously build strength in your upper body and back muscles. To perform this exercise, start by grabbing onto a pullup bar with an overhand grip (the further apart they are, the more challenging this exercise will be). Next, engage your core and glutes as you slowly pull yourself up until your chin reaches above bar level. Hold for 2 seconds before slowly lowering yourself back to starting position and repeating 8-12 times (or as many times as possible).
Lat Pulldowns –
Lat pulldowns are an excellent way to target those hard-to-reach lower lats during back workouts without using any actual weight! Begin by sitting on a bench with knees bent underneath the cable machine pulley aligned at shoulder height from behind the head (similarly also can be done using resistance bands). Squeeze shoulder blades together as you slowly pull down the cable until your hands reach sternum level. Pause for 2 seconds before releasing arms back up into starting position and repeat 8-12 times for best results.
Reverse Flys –
Reverse flys target all three parts of trapezius muscles (upper/middle/lower) during back workouts, making it one of the most effective exercises for building solid shoulders and toning neck area too! First, grab two light dumbbells with palms facing each other, then hinge forward slightly at hips while keeping core engaged throughout the entire movement; raise arms out, so they’re parallel with the ground before releasing them slowly down again into starting position & performing another 8-12 reps or more depending on desired intensity levels!
The Volume Needed for Back Workouts
After selecting the exercises, you need to choose the right volume to signal your body to build muscle. Aim for 8 – 12 reps, 3 – 6 sets, and 70 – 80% of your one rep max. The exact amount of reps, sets, and weight will depend on your fitness level and experience. Do not worry about the precise number. You will see results if you are around the range for the reps, sets, and weights.
Progressive Overload
In addition to volume use of progressive overload and a periodization plan to start slow and build to the ideal back workouts for your fitness level and needs is vital. Thus, aim for a 5 – 10% or 2 to 5 pounds increase during each period of progressive overload. Then, once you master and complete the reps and sets at your current weight load, use progressive overload to increase the volume.
Periodization Plan
A periodization plan uses three phases which begin with strength, progress to muscle building, and concludes with fat cutting. Most periodization plans spread your back workouts over one year. How much time you spend in the strength, muscle-building, and fat-cutting phases depends on your fitness level and goals. Beginners can expect to spend 2 – 5 months in the strength-building phase depending on genetics and the intensity of workouts.
Workout Program
Next, you need to select your workout program. If you are a beginner, you can incorporate back workouts into a 5×5, split day, or full-body workout. Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training.
Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from their workouts. Beginners can’t do as much but don’t have to because almost anything they do will stimulate muscle growth. Also, the periodization plan will affect the back workouts while 5×5 builds strength, drop sets, and supersets will cut fat. Thus the phase of the periodization plan will determine what workout program you select.
Conclusion on Back Workouts
Back workout can be daunting because so many different exercises can make up our routine; however, these five exercises will help anyone get started on their journey towards achieving a more muscular, healthier body!
With consistent practice, it won’t be long before you start seeing results from these simple yet effective exercises! Always stay safe when working out by maintaining proper form throughout every move & engaging your core correctly too! Happy lifting!
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