Back Workouts
Pull-Ups
Pull-ups are a fundamental exercise for building upper body strength, targeting the lats, shoulders, and arms.
- Grab the pull-up bar with your palms facing away from you and hands shoulder-width apart.
- Hang at arm's length, then pull your body up until your chin is above the bar.
- Lower your body back down with control.
T-Bar Rows
T-Bar rows are effective for targeting the upper and lower back muscles.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp the T-bar with both hands, palms facing each other.
- Bend at your hips and knees, keeping your back straight.
- Pull the bar towards your lower chest, squeezing your shoulder blades together.
- Lower the bar back down with control.
Bent Over Rows
Bent over rows are effective for targeting the upper and lower back muscles.
- Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip.
- Bend at your hips and knees, keeping your back straight.
- Pull the weights towards your lower chest, squeezing your shoulder blades together.
- Lower the weights back down with control.
Lat Pulldowns
Lat pulldowns are great for targeting the latissimus dorsi muscles.
- Sit at a lat pulldown machine and grab the bar with your hands wider than shoulder-width apart.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Slowly return the bar to the starting position.
Seated Cable Rows
Seated cable rows are effective for building strength in the middle back.
- Sit at a cable row machine and grab the handle with both hands.
- Pull the handle towards your torso, keeping your back straight and squeezing your shoulder blades together.
- Slowly return the handle to the starting position.