Best back exercises. 1. pull up or chin up. for lats, the pull up (overhand grip) or chin up (underhand grip) ranked best. the pull up ranks slightly better because the biceps do more work in the chin up, but it’s a surprisingly close call between the two. study 2, which tested a variety of grip widths, found the wide grip pull up (hands. Perform one back workout per week, preferably on a monday or tuesday. you can do a little light biceps work afterward, but you don't have to. they'll get plenty of work during your back workout, and then again later in the week. perform workout 1 for 4 6 weeks, then move to workout 2. keep going until you get through workout 5.
Start with a neutral grip, but after a few tries, you’ll be able to find different angles that target different areas that work best for you. single arm dumbbell row. one of the most basic row. Chest supported t bar row: 3 x 10. cable rear delt flye: 3 x 12 15. ez bar preacher curl: 3 x 10. incline dumbbell biceps curl: 2 x 12 15. as a muscle building bonus, unilateral cable or dumbbell. High bar back squat. "when you put the bar up high on your upper traps, you get a more vertical positioning of your body as you descend into the squat," explains cavaliere. "that causes the quads. Start with your arms overhead and your thumbs pointed up. switch your arms out to the sides with your thumbs up. your arms should now be perpendicular to your body. bend your elbows at a 90 degree angle and externally rotate your shoulders. finish by moving your arms to your sides and turn your palms up to the ceiling.
High bar back squat. "when you put the bar up high on your upper traps, you get a more vertical positioning of your body as you descend into the squat," explains cavaliere. "that causes the quads. Start with your arms overhead and your thumbs pointed up. switch your arms out to the sides with your thumbs up. your arms should now be perpendicular to your body. bend your elbows at a 90 degree angle and externally rotate your shoulders. finish by moving your arms to your sides and turn your palms up to the ceiling. Exercise 1: prone y raise. you can throw these exercises into 1 back workout per week or sprinkle them into a few of your workouts throughout the week. anywhere between about 3 5 sets for each exercise will be the right amount of volume for most of you to maximize your back growth. but experiment with it. Single arm row with one hand on a bench. single arm row with one hand and one leg on a bench. single arm arc row, reaching forward at the front of each rep. single arm barbell row (landmine to the rear) single arm "meadows row" (landmine to the side) in your workout: this is a "meat and potatoes" back exercise.
Exercise 1: prone y raise. you can throw these exercises into 1 back workout per week or sprinkle them into a few of your workouts throughout the week. anywhere between about 3 5 sets for each exercise will be the right amount of volume for most of you to maximize your back growth. but experiment with it. Single arm row with one hand on a bench. single arm row with one hand and one leg on a bench. single arm arc row, reaching forward at the front of each rep. single arm barbell row (landmine to the rear) single arm "meadows row" (landmine to the side) in your workout: this is a "meat and potatoes" back exercise.
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