Back to Beast Mode: Dominating your Back Workout

Back Workout to Activate Beast Mode

Unleash the beast within you with these tips to use in your next back workout.

There are several effective workout routines to build back muscles. Here is an example of a workout routine that targets the muscles of the back:

Lat Pulldowns: 3 sets x 12 reps

Barbell Rows: 3 sets x 12 reps

T-Bar Rows: 3 sets x 12 reps

Seated Cable Rows: 3 sets x 12 reps

Deadlifts: 3 sets x 10 reps

Performing Back Exercises Correctly

Lat Pulldowns

This exercise targets the lats and upper back. Sit down on a lat pulldown machine and grip the bar with your palms facing away from you. Pull the bar down towards your chest and then slowly release it back up to the starting position. Make sure to keep your back straight and avoid swinging your body during the movement.

Barbell Rows

This exercise targets the upper and middle back. Stand with your feet shoulder-width apart and grip the barbell with an overhand grip. Bend over at the waist until your torso is parallel to the floor, and then pull the bar towards your chest while keeping your elbows close to your body. Slowly lower the bar back down to the starting position.

T-Bar Rows

This exercise targets the middle and lower back. Place one end of a barbell into a corner or landmine attachment, and grip the other end with both hands. Bend over at the waist until your torso is parallel to the floor, and then pull the bar towards your chest while keeping your elbows close to your body. Slowly lower the bar back down to the starting position.

Seated Cable Rows

This exercise targets the middle and upper back. Sit down at a cable row machine and place your feet on the footrests. Grip the handles with both hands and pull them towards your chest while keeping your back straight. Slowly release the handles back to the starting position.

Deadlifts

This exercise targets the lower back, glutes, and hamstrings. Stand with your feet shoulder-width apart and grip the barbell with an overhand grip. Lift the bar off the ground while keeping your back straight and your core tight. Once you are standing upright, slowly lower the bar back down to the ground.

Remember to start with a weight that you can handle comfortably and gradually increase the weight as you get stronger. It’s also important to allow your muscles to rest and recover between workouts, so aim to work your back muscles 1-2 times per week. To build a bigger back, it’s important to follow a consistent workout routine and incorporate exercises that target all of the major muscles of the back, including the lats, traps, and rhomboids.