This is a hard and heavy back workout that works the back from top to bottom. Keeping the above exercises in mind, here’s a quick back workout routine for you when you go for back day at the gym. Get a spotter if you are just starting, so that your form can be corrected. If you’ve only heard of the superficial back muscles, you’re not alone. How many reps should I do for a back workout? How to Do a Seated Cable Row:Sit at the machine and sit with your feet flat on the floor and your back straight but your spine neutral. The Best Upper Back Workout For Mass. In fact, any type of row exercise, when done right, will work wonders for your physique. This is a hard and heavy back workout that works the back from top to bottom. You wouldn’t race a cement truck in the Indy 500 and you shouldn’t rush through your back exercises, either. This complete workout routine features a brutal 6 day bodybuilding split that will pack on muscle mass. Deadlifts: 3-4 sets of 6-8 reps Pull-Ups: 3-4 sets of 6-10 reps Chest-Supported Row: 3-4 sets of 10-12 reps Lat Pulldowns: 3-4 sets of 10-12 reps Suspension-Trainer Bodyweight Row (Perform) Sets: 3 Reps: 8 This can lead to many negative health effects and impact your range of motion, ultimately limiting your strength training among other things. This exercise moves pressure from your middle back (which is the case in normal rowing) to your laterals making it a nice change of pace. The traps and lats are the most superficial. 4 day workout routine (Mass) Workouts for Mass. START HERE! Kettlebell swings are less complicated workouts which are great for back strength as well as building grip and forearm strength. Now without further ado, let’s move into this killer back workout! And, like the four day version, the exact day you choose to do your workouts doesn’t matter. Hyperextension Below, Rep Range And Rest Time For Back Mass. The 3 day split is a very popular workout routine and arguably the best approach to building mass. Read More » So use this back workout for mass and to shock your muscles by doing something out of the ordinary. This topic is an article unto itself, but typically, 18-20 calories per lb. (Note: Want our elite, celebrity trainers to give you a full body workout? As you can see, you will have five back exercises and 3 bicep movements. Keep your shoulder blades back to avoid slouching, which puts undue stress on your lower back. 1. #1 Dumbbell Row The dumbbell row … For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. In fact, the chin-up is better than barbell and dumbbell rows and better than lat pulldowns. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. There are a number of benefits associated with a strong back. Then for the remaining exercises I’m doing a standard 5 x 5 set and rep pattern. Working on your back will improve posture and straight away you will look like you lost 5kg just because of your posture. That same adrenaline rush that makes us want to lift whole buildings also tends to make us move more quickly. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. Also, we’ve curated the seven best back exercises for you to work into your routine. Less complicated than the other moves in this guide that will follow, kettlebell swings are great for back training because they activate your whole posterior chain. Beginner Back and Biceps Workout (Option B) 1. They aren’t worked out unintentionally as often as other muscle groups and it’s very likely your back muscles have been slouched and inactive for much of the day. While the muscle groups in your wrists, arms, and legs are primed from daily activity, the same might not be true of your back muscles. Wake them up with a warm-up. Hack Squat vs. Leg Press: Which is Better? Kettlebell Swings To give you an overview, here's my top 5 pick for the best back exercises: 1. Pause, then slowly reverse the motion to return to start. Bodyweight back extension. Leave no stones unturned! If you want to improve your posture and your ability to squat and lift with heavier weights. For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. It is always impressive to see a big and well-defined back. While it might appear to be a bicep exercise, one-arm dumbbell rows also activate the lats and traps, which are actually doing all the work. The Barn Door Back Workout for a Thick Back 1. Just leave your valid email address below. This old-school favorite is a movement-specific alternative to the pull-up. If you go with the three day version of the aesthetic workout, you’ll train each muscle group every fourth or fifth day, which is still optimal for building muscle mass. The trapezius muscle lies over the levator scapulae and rhomboids. Exercise selection is next. Advertisement. Then, lift the barbell in stages. Hold it with your arm fully extended and your back straight. If you dare, try an isometric pause or lower yourself in increments. Grip the handle and pull it toward your chest, taking care not to let your torso move. Lift the barbell until you hear it clink against the weights. To prevent this and other injuries, you need to work on your back muscles. Chest, abs and biceps seem to form the entirety of many people’s work with weights, but the value of a big, strong back is hard to underestimate. To do this correctly, make sure to lead with your shoulders and squeeze your elbows into your side. You don’t have to do it on the same day, but you should target your erector spinae once a week. 4 Day Split Bodybuilding Split Routine; Doug's 4 Day Split Workout; Dave's V.I.F. It could be a runner’s high after some cardio or a continuation of a high-energy HIIT routine, but when the heart rate is elevated we just move through reps faster. Many people fudge the process a little bit or else have been misinformed about how to do things the right way. Select whichever one(s) accommodates your individual fitness level and/or equipment setup. You should be lowered with your butt out almost like you’re about to go into a squat position. Keeping the above exercises in mind, here’s a quick back workout routine for you when you go for back day at the gym. Use a wide-grip overhand to get more muscle activation in your lats. Digital Content Producer at SQUATWOLF. The deadlift might be the best compound exercise there is. Just remember to keep an eye on your posture during this exercise because a rounded back can undermine its effectiveness. Save my name, email, and website in this browser for the next time I comment. There are a number of back exercises you can perform, but all of them target different parts of the back and provide a different result. It’s a group of muscles and tendons that are attached to the spine. Your back needs just as much attention as you give your abs, chest or arms, so don’t neglect your back because if you ever want to show off your strength, your back is what you will need to support you. There’s a huge risk of injury with really heavy weights. Whether it’s a stretching routine or some bodyweight exercises, it’s critical to warm-up. This workout is designed to increase your muscle mass as much as possible in 10 weeks. Just be prepared for a much lower rep range if you add those variants. Feel your muscles contract and leave your ego at the door. Half efforts will give you half results. Before summer rolls back around and you want to get your larger frame out and on display, you’ll need to hit the gym hard to pack on size. (Note: Want our elite trainers to help you tone and strengthen your back? The Winter Bulk: Mass Workout Routine . We will inform you when the product arrives in stock. Hardcore Back Workout Routine. Heavy loads can cause back problems by themselves, but taking on too much can also cause you to lift with bad form. Milk vs. Water in Your Protein Powder Shakes, 10 Foods to Eat if You Want a Bigger Booty, 8 High-Protein Fruits to Include in Your Diet, Why Your Present Self Might Be Your Best Future Self, Overtraining 101: How to Avoid Overtraining, How to Increase Your NEAT (Non-Exercise Activity Thermogenesis), Global Launch Announcement: Fitplan Partners with Samsung Health.