Back exercises program

Target tip: To focus in on those lower-lat fibers, keep your chest high and your back arched. As you pull the bar down, bring it toward your lower chest for a better contraction. Use close- and medium-grip rowing moves in which you pull the bar, dumbbell, or handle into your midsection or sides to best build back thickness.

Target tip: In the bottom position, hold the dumbbell slightly forward from your shoulder; as you go through the rep, pull it up and back.

Target tip: Hold the peak contraction for a second or two and squeeze your shoulder blades together for optimal stimulation.

Use moves in which you bend at the waist not the hips, which work glutes and hams to work the low-back muscles, a critical area to strengthen to prevent low-back pain.

Target tip: Set up the back extension bench so that your hips are fully supported. This prevents movement at the hips and focuses the force on the lower-back muscles. Target tip: As opposed to the Romanian deadlift, allow your lower back to round slightly in the bottom position. A mass workout that focuses on building outer lat width but still hits all areas of the back would look something like the chart below not including warm-up sets.

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This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Request Appointment. Healthy Lifestyle Back exercises. Products and services. Slide show: Back exercises in 15 minutes a day. Think 8 reps at minimum, and more likely This is a classic "clangin' and bangin''' back day focused on heavy compound movements, but finishing with high-rep pull-overs.

It's the perfect main course before switching to a quick pump-focused biceps workout for dessert. If you want width, you must row. This workout is great on its own, but is also an ideal approach if you like to do two back days a week, one focused more on horizontal pulls, the other on vertical pulls. That's the approach taken in the popular program Day Back with Abel Albonetti. Who says you need free weights to train your back?

This high-rep, short-rest workout will allow you to move serious poundage for high reps without posing a serious challenge to your lower back or core. The best back-building programs hit the sweet spot of volume, heaviness, and frequency, giving your back everything it needs to grow, but nothing more. If you're lucky, you'll get to train biceps afterward! If you want to follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:.

Parker Hyde, Ph. Chest Back Shoulders Biceps Triceps Legs Abs When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Feeling dead on deadlift day? Heavy pulls are better after a solid pre-workout. Pick a pre with caffeine to increase strength and power, plus fatigue-fighting ingredients to stay strong as the sets go on. Bent-Over Row.

T-Bar Row. Don't feel back day where you shouldn't. Heavy deads and rows can put a beating on your lower back. But they don't have to. A leather lifting belt can help improve your bracing, helping you hammer your lats while keeping your spine stable. Seated Row. Single-Arm Smith Machine Row. Lat Pull-Down. Single-Arm Dumbbell Row. It's back day, not forearm day. The strongest lifters in the world still use lifting straps for back training.

If your grip is limiting your weights, it's limiting your results. Strap up and go heavy! Dumbbell Pull-Over. Chest-Supported Row. Hard and Heavy Back Workout.

Hard and Heavy Back Day. Rack pull. T-Bar Row If you don't have access to a T-bar, use a chest-supported row variation. Neutral-grip pull-up If you can't perform at least 6 reps, use the assisted pull-up machine or perform band-assisted reps. Bent-Arm Dumbbell Pull-over Perform on a decline bench, if possible.