Three of my Favorite Back Building Workouts

Back workouts are probably one of my favorite muscle groups to work on. There's no better feeling then walking out of the gym with a nice sore back to go along with it. The only way you are going to get that feeling is by adding these three workouts into your routine.

The first workout is known as the Bent Over Barbell Row.

• First, grip the barbell with your palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, but keep your back straight so that it is almost parallel to the floor.
• While keeping your torso stationary, breathe out and lift the barbell to you. Keep your elbows close to your body and only use your forearms to hold the weight. Then once you reach the top of the position, squeeze the back muscles for a brief second.
• Then inhale and slowly lower the barbell and back to the starting position.

 

 The next back workout is known as the Close-Grip Lat Pull-down

• Get seated at a pull-down machine with a wide bar attached to the top pulley.
• Then grab the bar with the palms facing forward and only at a distance that is shorter than shoulder width apart.
• Once you have both arms extended in front of you, bring your torso back around 30 degrees so that you create a curvature on your lower back and stick your chest out.
• While breathing out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
• Once in the contracted position, squeeze your shoulder blades together and then slowly raise the bar back to the starting position when your arms were fully extended and the lats are fully stretched.

 

 The last back workout I will discuss is the Upright Barbell Row

• Start off with grasping the barbell with an overhand grip that is slightly less than shoulder width. You should rest the bar on the top of your thighs with your arms extended and a slight bend in your elbows and your back straight.
• Use the side of your shoulders to lift the bar and raise your elbows up and to the side. Make sure to keep the bar close to your body as you raise it. Continue to raise the bar until it nearly touches your chin.
• Then lower the bar back down slowly to the starting position and make sure you inhale while doing so.

 

 Hopefully these back workouts will help improve your workout routine. Next week we will discuss some crushing ab workouts. Keep up the good work!