Best Exercises For A Complete Back Workout: Ultimate Guide

Back workouts are essential for maintaining the proper posture and confidence. While many fitness enthusiasts focus on their front body and biceps, training your back muscles is also necessary. Strong back muscles help to support your spine and prevent back pain. They also contribute to a more balanced and aesthetically pleasing physique.

In this blog, we will explore the exercises of back workouts, how they can be modified to suit different fitness levels, and why working with a personal trainer at gyms with no joining fee can assist you in achieving your fitness goals.

Here are the six best exercises for a complete back workout:

Deadlift: The deadlift is a mixed exercise that works for multiple muscle groups in the back, including the lats, traps, and rhomboids. To do a deadlift:

1. In your gym, stand with your feet shoulder-width apart and angle at the waist, keeping your back straight.
2. Grip the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Lift the bar off the ground by straightening your legs and back, keeping the bar close to your body.
4. Lastly, lower the bar back to the ground in a controlled manner.

Barbell row: The barbell row is another compound exercise that works the back muscles.

To do a barbell row:

1. Firstly, stand with your feet shoulder-width apart and bend over at the waist, keeping your back always straight.
2. Next step, grip the bar with an overhand grip, with your hands slightly narrower than shoulder-width apart.
3. Another one is to pull the bar up to your chest, keeping your elbows close to your sides.
4. Lower the bar back to the starting position.

Dumbbell row: The dumbbell row is a variation of the barbell row that can be done with dumbbells instead of a barbell.

To do a dumbbell row:

1. Firstly, stand with your feet shoulder-width apart and bend over at the waist, keeping your back straight.
2. Hold a dumbbell with an overhand grip in each hand, with your hands slightly wider than shoulder-width apart.
3. Then, pull the dumbbells up to your chest, keeping your elbows close to your sides.
4. Lower the dumbbells back to the starting position.

Pull-up: The pull-up is a bodyweight exercise that works the lats, traps, and biceps.

For to do a pull-up:

1. Firstly, grab a pull-up bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
2. Then, hang from the bar with your solid arms fully extended.
3. Pull yourself up until your chin is over the bar.
4. In the last, lower yourself back to the starting position.

Shrug: The shrug is an exercise that works the traps.

To do a shrug:

1. First, stand with your feet shoulder-width apart and bend your knees slightly.
2. Hold a barbell or dumbbell in front of you with an overhand grip, with your hands shoulder-width apart.
3. Shrug your shoulders up as high as you can.
4. Lower your shoulders back to the starting position.

Pullover: The pullover is an exercise that works the lats and teres major.

To do a pullover:

1. Lie on a bench with your knees bent and your feet on the floor.
2. Hold a dumbbell in each hand with an overhand grip, with your arms extended overhead.
3. Lower the dumbbells behind your chair, keeping your elbows slightly bent.
4. Bring the dumbbells back up to the starting position.

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