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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