Introduction:
(1) Hello everyone, How are you all doing? I am back with a new post. I will be sharing a good Back workout routine in today's post . This workout routine will help you increase the width as well as the thickness of your back. So, pay attention to the video, and you must follow this back workout as it is. That is number of sets and repetitions
(2) I will also tell you today, what would be the rest time between workouts. Do let me know in the comment section, What you feel about this workout, Let's begin the post . Our first exercise to start this Back workout routine is One Arm Dumbbell Row. You will need a support so arrange the bench accordingly,
one arm dumbbell row:
(1) but make sure it is not at much height. This much is enough. Because you will need dumbbell I am informing you again, you have to take support with one of your hands. Stand at a proper distance, not to far not to close. Soft knee with bending the pelvic bone, Chest lift and Core tight. Now lift the dumbbell, But you must keep in mind that.
(2) whenever you lift the dumbbell you must use your elbow to lift the dumbbell. Okay. And your elbow must not flare in or out. It must be fixed and then you have to lift the dumbbell as much as you can and then slowly release the dumbbell. Breathe out every time you lift the dumbbell. You also have to squeeze your Lat muscle. Once you complete 10-12 repetitions with one hand without resting you must perform.
(3) the exercise with the other hand. 10-12 repetitions. That's how you complete 1 set. Here, you should not rest between sets. That is, you must start the exercise with the other hand with a heavier weight. And this way you must complete 3 sets. The second exercise is T Bar Row. If you do not have the required machinery, then you can.
T bar row:
- put the bar at a corner in this way and perform the exercise, you will see same the results. Not many people perform this old-school exercise, but I will suggest you do it. This exercise will help you improve your back muscles. We will use a V handle here. Again knee soft, Lift your chest and core should always be tight.
- You can't stand still and do it, so you must pay attention to how much you should bend. Do not bend too much and perform the exercise, keep your back safe. We will bend up to 45 degrees, and from here you must bring the handle close to your abs and squeeze it. Do not release it until your squeeze your muscles.
- Release it carefully. And pull again and focus, keep your chest lifted all the time. So, here when you shift from one set to another, you can rest for up to 2 minutes. You must complete 3 sets with 10-12 repetitions each set. The third exercise is Barbell Bend Over Row. But we will take a curl grip instead of a normal grip.
curl grip bent over row
(1) And you must pay attention that the grip should be inwards to your shoulders. Bend up to 45 degrees again, and we will try to bring the bar as close as the abs. But you must pay attention that your elbow should not be outwards. The elbow should be close to the Lat muscle for you to squeeze the muscles in a proper way. Release it slowly and breathe out every time you lift the bar.
(2) Balance, slow and steady. And perform this exercise with a waist belt. So that you won't have any injury. The number of repetitions should be 10-15, and you must perform 3 sets. You can rest for up to 2 minutes between sets. The fourth exercise is Lat Pulldown. This exercise is generally done in the beginning.
lat pull down:
- To start this exercise, you must pay attention that you take a 28 inches grip. Sit down. Pull the bar till it's completely close to your upper chest. And release it slowly. Do not bend the bar too much while pulling it, a little bend will do. And the problem with people is that they put a lot of weight, which prevents them from pulling the bar to its maximum.
- release it slowly. Target the muscles. Breathe out every time you pull the bar. Once you complete 15 repetitions, You will rest for 60 seconds, right after 60 seconds, you will perform the second set with the same 28 inches grip. But while performing the third set, you must take 32 inches grip instead of the 28 inches grip.
- And will perform the exercise in the same manner. And you must perform 4 sets. The first 2 sets with 28 inches grip and the other 2 sets with 32 inches grip. you can rest for up to 60 seconds between the sets. For the fifth exercise, we will perform 2 exercises in a super set form And it is Stiff Arm Pulldown. You will need a straight handle like this one.
stiff arm pulldown:
(1) The grip should be shoulder width. Keep a distance from a machine, Knee soft Just pay attention you don't keep your back in this way, your back must be in this way. And pull the handle Do not release the handle until it's very close to your legs. you have to squeeze your Lat muscles. release it slowly but do not release it completely,
(2) The handle must not extend past the shoulders. again Breathe out every time you press it. You must maintain a control while performing it. You must perform 12 repetitions, once done, without resting you must move to the second exercise of the super set. And that is Incline Bench High Pulley Row.
incline bench high pulley row:
- In this, you should put the pulley at the top of the cross-cable machine. And fix 2 handles. And the bench should be formed in the same manner as the incline. Lay down properly. Now you will pull both the handles, And half the way, we will rotate the wrists and squeeze the muscles. release it and then pull it back again. You must maintain a good control while performing.
- so that you must feel your muscles properly. Pull, Once we are half the way, rotate the wrists and squeeze the muscles. Once you complete 12 repetitions, that will be your 1 set. and you must complete 2 sets. And both sets must have a 90 seconds break in between. The sixth and last exercise is One Arm Cable Row We will use the Cross-cable machine and.
one arm cable row:
(1) the pulley is at the bottom. We will use a D handle. Stand at a distance from the machine. Knee soft, bend the pelvic bone and lift your chest, and you must pay attention that whenever you pull the handle, When you get halfway, rotate your wrists in this manner, and release it slowly. You must pay attention every time you pull the handle, pull it to the maximum to squeeze the muscle. Do not allow it to bounce too much. Basically, you must connect the weight to your muscles.
(2) perform the exercise with full range of motion. Breathe out every time you pull You have to pay attention, that once you complete 15 repetitions, you will perform 15 repetitions with the other hand, This is 1 set. You must not rest between sets. We will increase a little bit of weight, and will continue the exercise. 15 and then 15. So, you have to perform 2 sets without resting in between,
(3) with 15 repetitions each So, this is it for today's video. I hope you like the video. I would like to tell you all that, through this channel, I will like to help people living in rural areas, There are gyms in rural areas but there aren't much trainers. or to the people who can't afford training. I intend to help people with this channel. I will keep coming up with such content. Till then Good Bye.
Back Workout: 6 Exercises:
| Exercise | Muscles Targeted | Sets x Reps | Notes |
|---|---|---|---|
| 1. Deadlifts | Lower and Upper Back, Hamstrings | 4 x 8-10 | Focus on proper form and lift with care. |
| 2. Bent Over Rows | Middle and Upper Back, Lats | 3 x 10-12 | Keep your back straight and engage core. |
| 3. Pull-Ups/Chin-Ups | Lats, Rhomboids, Biceps | 3 x to failure | Use a wide grip for pull-ups, narrow for chin-ups. |
| 4. Lat Pulldowns | Latissimus Dorsi | 3 x 12-15 | Control the movement and avoid swinging. |
| 5. T-Bar Rows | Upper Back, Lats | 3 x 10-12 | Use proper equipment and maintain form. |
| 6. Face Pulls | Rear Delts, Upper Back | 3 x 15-20 | Focus on squeezing the shoulder blades. |
- Warm-up adequately before starting the workout.
- Rest 1-2 minutes between sets, but adjust based on your fitness level and goals.
- Choose weights that challenge you while maintaining proper form.
- Incorporate progressive overload by gradually increasing weights or intensity.
- Listen to your body, and if you experience pain beyond normal muscle fatigue, stop the exercise.