Back Workout #2: Best Exercises For A Complete Back Workout

Last Updated on January 7, 2021

Everyone should spend some time daily for whole back exercise to look attractive and remain healthy.

Workout Summary

Main Goal

Build Muscle

Workout Type

Back, Lats

Training Level

Beginner, Intermediate

Days Per Week

Equipment Required

Barbell, Dumbell, Machines

Target Gender Male

Workout Description

We all need a healthy body, and our physical back is the most important part of our like. All major diseases are related to back directly or indirectly, such as heart disease, kidney disease, increase in cholesterol in body, etc. Currently, back pain problem can be seen all over the world in adults because of their less active life in offices or at home. Back workout give marvellous result just because of moving whole body through different exercises.

Workout Routine

Best Exercises For A Complete Back Workout
Exercise	Sets	Reps
Pull Up Hold	4	10
Two Part Dumbbell Row	3	12
Cable Diagonal Raise	3	12
Deadlift	3	12
Seated Cable Row	4	12

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#1 – Pull Up Hold

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For the development of back muscle, pull up hold is one of the best exercises. The muscles of traps, lats, and rear shoulders get benefits from this exercise to build a strong body. Major benefit of this exercise is not placing pressure on lower back or spine directly.

To do this exercise, you need to hang from a pull – up bar with the overhand grip. Place both hands at around the same length for conducting a barbell bench press. You should be mentally focused on the upper back area, shoulders and the muscles of real shoulders.

After that, pull your chest upward to the bar and then hold it for 10 – 20 seconds. Try to do this workout at least 5 reps and increase to 10 reps with the passage of time.

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#2- Two Part Dumbbell Row

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To help the development of upper back muscles, the dumbbell roll is an excellent exercise. If this exercise becomes the part of one’s life, then it is very helpful to add mass and width for giving a tapered look to appear most attractive guys. It is very noticeable that this exercise does not compress the spine at all.