TOP BACK WORKOUTS/EXCERSICES
Most of the time the back muscle is ignored by many peoples. Because it is not the mirror muscle, many peoples don't train this muscle. But remember one thing, If you want bigger, wider and broad look, You must train back. Bigger back helps you to look wider and bigger. Training back can help you to get v taper broad physic.
A proper form is must in this exercise otherwise you will injure your lower back.
Here we are going to discuss about some of the best back workout to build a stronger and bigger back.
But before going any further, Lets talk about the muscle anatomy of back first to train all the muscle group intentionally and perfectly.
Back muscles can be divided into 4 parts.
1. Upper Back (Upper Traps)
2. Middle Back (Lower Traps, Rhomboids)
3. Latissimus Dorsi (Lat)
4. Lower Back
Now lets talk about the workouts/exercises which will help us to build all the back muscles.
Top back workouts/exercises:
1. Lower Back Extension:-
Now Lower Back Extension is one of the best exercise to build your lower back muscle.
 |
| Lower Back Extension |
In this exercise, Don't hyper extend you back, just maintain a neutral posture and go down slowly and come back.
2. Lat Pulldown:-
Now Lat Pulldown is one of the best and effective workout for you lats. This will helps you to build wider and stronger lats and will help you to get v taper look.
 |
| Lat Pulldown |
Proper form to do this workout is take a false grip, retract & depress your scapula and slightly lean backward (just slightly). Contract your muscle while pulling down and stretch while bringing it up.
3. Seated Cable Rows:-
Seated Cable Rows is one of the best workout to build your middle back.
 |
| Seated Cable Rows |
In this workout, Retract and depress your scapula and while rowing use imagine pulling from your elbow for better mind and muscle connection. Contract your muscle while bringing the handles towards yourself and stretch while bringing them away from you.
4. Barbell Shrugs:-
To build your upper Traps, Barbell Shrugs is one of the best exercise.
 |
| Barbell Shrugs |
Common method do to barbell shrugs is to pick the barbell in front of your body, But here we will pick the barbell from backside of your body for better contraction and mind-muscle connection. So now after picking up barbell from backside, slowly bring it up through your traps, contract your traps and than stretch while bringing the barbell down.