Full back workout at gym

Overview:

Welcome, fitness enthusiasts, to an  insight into the best back workout. As your experienced gym trainer and nutritionist, I present a carefully planned full back workout along with rear delts exercise designed for maximum gains.

Exercise 1: Lat Pulldowns

Muscles Targeted:

Latissimus Dorsi (Lats), Teres Major

How to Perform:

• Sit at the lat pulldown machine.
• Grip the bar wider than shoulder-width.
• Pull the bar down to chest level, squeezing your lats. Sets and Reps:
• 4 sets x 10-12 reps

Exercise 2: Bent-Over Barbell Rows

Muscles Targeted:

Lats, Rhomboids, Middle and Lower Trapezius 

How to Perform:

• Stand with feet shoulder-width apart, knees slightly bent.
• Bend at the hips, keeping your back straight.
• Pull the barbell to your lower chest, squeezing your back muscles. 
• Release the bar slowly downwards towards starting position
• Sets and Reps:
• 4 sets x 8-10 reps

Exercise 3: T-Bar Rows

Muscles Targeted: 

Lats, Rhomboids, Rear Delts 

How to Perform:

• Straddle the T-Bar machine.
• Bend at the hips, keeping your back straight.
• Pull the handles towards your chest, engaging your lats. 
• Sets and Reps:
• 3 sets x 10-12 reps

Exercise 4: Face Pulls : Targeting rear deltoids

Muscles Targeted:

Rear Delts, Trapezius

How to Perform:

• Attach a rope to the cable machine.
• Pull the rope towards your face, focusing on your rear delts. 
• Sets and Reps:
• 3 sets x 12-15 reps

Exercise 5: Shrugs

Muscles Targeted: 

Trapezius

How to Perform:

• Hold dumbbells in each hand.
• Elevate your shoulders towards your ears, squeezing your traps. 
• Release downwards and stretch your traps fully, repeat
• Sets and Reps:
• 3 sets x 12-15 reps

Conclusion:

Thats it! Build your back with these scientifically-backed exercises. Incorporate this full back workout into your routine to witness transformative results. Remember, consistency is key. Perform the exercises with controlled form, do not ego lift and perform exercises in proper form Let's sculpt greatness together!

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