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Best Back Workouts You Can to Do At The Gym

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Are you looking to build that signature “V-taper” where your upper body is proportionally bigger than your waist? You came to the right place.

In this article, We will share with you the best back workouts you can do at the gym and will help you to build big lats and get a bigger, thicker, v taper back.

By consistently practicing these back exercises you will develop a better back size, shape, and definition.

Make sure you do some warm-up exercises before you workout.

Back Workout #1: Chin-Ups

Primary Muscle: Lats

Secondary Muscle: Biceps & Shoulder

Equipment Required: Chin-Up Bar

Step 1: Extend your arms and take a wide, overhand grip on a chinning bar.

Step 2: Inhale and pull yourself upward until your eyes are above the level of the bar.

Step 3: Exhale as you complete the movement.

Back Workout #2: Pull-Ups

Primary Muscle: Lats

Secondary Muscle: Biceps & Shoulder & Upper Back

Equipment Required: Chin-Up Bar

Step 1: Extend your arms and take an underhand grip on the bar with your hands shoulder-width apart.

Step 2: Inhale and stick your chest out to pull yourself upward until your chin is at the level of the bar.

Step 3: Exhale as you complete the movement.

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Back Workout #3: Inverted Row

Primary Muscle: Lats

Secondary Muscle: Traps

Equipment Required: Smith Machine Bar

Step 1: Lie under a smith machine and grab the bar with an overhand grip that is shoulder-width apart.

Step 2: Hang down from the bar, your arms should be completely straight and heels on the floor. Make sure your body form a straight line from your head to your heels, now this is your starting position.

Step 3: Start the exercise by contracting your shoulder blades, and pulling your chest up to the bar with your arms. Pause, Then slowly lower yourself back down.

Step 4: Repeat as necessary

Back Workout #4: Superman 

Primary Muscle: Lower Back

Secondary Muscle: Buttocks & Hamstrings

Equipment Required: Exercise Mat

Step 1: Lie face down on an exercise mat and make sure your arms and legs are fully extended. This is your starting position.

Step 2: At the same time, exhale and raise your arms, chest, and legs off the floor for two counts.

Step 3: At the same time, inhale and slowly lower your arms, chest, and legs back to the starting position.

Step 4:  Repeat for a complete set.

Back Workout #5: Lat Pulldowns

Primary Muscle: Lats

Secondary Muscle: Biceps & Shoulder & Upper Back

Equipment Required: Cable Machine

Step 1:  Sit facing the machine and wedge your knees under the restraint pad provided. Take a very wide overhand on the bar.

Step 2: Inhale and pull the bar down to your upper chest, arching your back and bringing your elbows back.

Step 3:  Exhale as you complete the movement.

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Back Workout #6: Back Lat Pulldowns

Primary Muscle: Lats

Secondary Muscle: Abs & Biceps & Shoulder

Equipment Required: Cable Machine

Step 1: Sit facing the machine and secure your thighs under the restraint pad. Take a very wide overhand grip on the bar.

Step 2: Inhale and pull the bar down behind your neck, bringing your elbows back as you pull.

Step 3: Exhale as you complete the movement.

Back Workout #7: V-Bar Lat Pulldowns

Primary Muscle: Lats

Secondary Muscle: Abs & Biceps & Shoulder

Equipment Required: Cable Machine

Step 1: Sit facing the machine and wedge your knees under the restraint pad. Hold the handles with your palms facing toward each other.

Step 2: Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly your upper body backward.

Step 3: Exhale as you complete the movement.

Back Workout #8: Straight-Arm Lat Pulldowns

Primary Muscle: Lats

Secondary Muscle: Abs & Biceps & Shoulder

Equipment Required: Cable Machine

Step 1: Stand facing the machine with your feet slightly apart. Take a shoulder-width overhand grip on the bar with your arms straight.

Step 2: Keep your back motionless and your abdominals contracted, inhaling.

Step 3: Simultaneously, pull the bar down until it touches your upper thighs, keeping your elbows extended (or very slightly bent).

Step 4: Exhale as you complete the movement.

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Back Workout #9: Seated Cable Rows 

Primary Muscle: Upper Back

Secondary Muscle: Biceps & Lats & Shoulder

Equipment Required: Cable Machine

Step 1: Sit facing the machine, And place your feet against the foot stops and lean toward the pulley.

Step 2: Inhale and pull the handle until it touches your lower rib cage, arching your back.

Step 3: As you pull the handle toward your torso, be sure your elbows travel as for backward as possible.

Step 4: Exhale as you complete the movement.

Back Workout #10: One-Arm Dumbbell Rows

Primary Muscle: Upper Back

Secondary Muscle: Abs & Biceps & Lats

Equipment Required: Dumbbell, Bench

Step 1: Hold the dumbbell with your palm facing in. and place your opposite hand and knee on a bench for support.

Step 2: Steady your upper body in position, inhale and pull the dumbbell as high as possible, keeping your elbows back.

Step 3: Be sure your upper arm travels a little away from your torso.

Step 4: Exhale as you complete the movement.

Back Workout #11: Bent Over Row

Primary Muscle: Upper Back

Secondary Muscle: Biceps & Lats & Lower Back

Equipment Required: Barbell

Step 1: Stand with your knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight.

Step2: Take an overhand grip on the bar with your hands more than shoulder-width and your arms dangling straight down from your shoulders.

Step 3: Inhale, contract your abdominals isometrically, and pull the bar straight up until it touches your chest.

Step 4: Return to the starting position, exhaling.

Back Workout #12: Machine T-Bar Rows

Primary Muscle: Upper Back

Secondary Muscle: Biceps & Lats & Shoulder

Equipment Required: Machine

Step 1: Stand on the platform provided on each side of the T-bar Machine. Make sure your knees are slightly bent and your back is straight. Now Bend over at about a 45-degree angle or you can rest against the incline bench if it is provided.

Step 2: Inhale and pull the T-bar up until the plates contact your chest.

Step 3: Exhale as you complete the movement.

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Back Workout #13: Cable incline pushdown

Primary Muscle: Lats

Equipment Required: Cable Machine

Step 1: Lie on an inclined bench, you must be facing away from a high pulley machine with a straight bar attachment.

Step 2: Holding onto the straight bar attachment overhead with an overhand grip, extend your arms in front of you. Your hands should be shoulder-width apart. The bar should be positioned two inches away from your upper thighs. This is the starting position.

Step 3: Keep your upper arms stationary, and lift them back in a semi-circle until the bar is positioned straight over your head. Inhale during this portion of the movement.

Step 4: Now slowly move back to your starting position using your lats. Hold the contraction when you get to the starting position. Exhaling.

Step 4: Repeat as necessary.

Back Workout #14: Machine Reverse Fly

Primary Muscle: Lats

Secondary Muscle: Shoulder

Equipment Required: Machine

Step 1: Sit down with your upper body flat against the pad and your feet on the floor in front of you.

Step 2: Next, Grasp the machine’s handles, And start the exercise by contracting your rear delts and middle trap muscles while you bring your arms back.

Step 4: Make sure to keep a slight bend in your elbows as you pull the weight back. Pull the weight back until your shoulder blades pinch together.

Step 5: Now pause for a brief moment, then slowly return to the starting position, this completes one rep.

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