8 Best Back Workout Exercises For Wide Back Good Contents. back muscles to focus on for strength and definition. best back exercises and variations for a comprehensive back workout. 1 pull ups. 2 barbell row. 3 wide grip seated cable row. 4 lat pulldowns: 5 dumbbell rows. 6 full range of motion pulldown. The best exercises for a wide back 8. wide grip lat pulldowns. this compound movement primarily targets the lats but also engages other muscle groups such as the biceps, rear deltoids, and trapezius. incorporating wide grip lat pulldowns into your workout routine can improve your posture, increase upper body strength, and enhance overall muscle.
Best Exercises For Back Good Back Workouts Gym Workout Chart Note: do the first 4 sets with your torso vertical, then lean back at a 45 degree angle to the floor and pull the last 8 reps to your upper chest. 4 sets, 8 reps (plus 8 more reps) 2. lying t bar row. 4 sets, 10 reps (wide grip) 3. seated cable rows. 4 sets, 10 reps (use wide grip lat pulldown bar attachment) 4. Keep your left foot flat on the floor and hold a dumbbell in your left hand. let the weight hang straight down and slightly forward with your arm fully extended. pull the dumbbell toward your hip, keeping your elbow close to your side. keeping your back flat and abs tight, pull your elbow as high as you can. Sit down and set your legs securely under the thigh pads. keep your core tight and your torso upright while pulling the bar down toward your chest. think of pinching your shoulder blades together in the bottom position. resist the weight as you slowly return to the starting position. 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.
How To Pump Your Back Correctly Sit down and set your legs securely under the thigh pads. keep your core tight and your torso upright while pulling the bar down toward your chest. think of pinching your shoulder blades together in the bottom position. resist the weight as you slowly return to the starting position. 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. Wide back workout. here is an example workout to build a wider back using the above exercises and principles. a1) straight arm pulldown 3 x 15. b1) pull ups 4 x 1 from failure (i.e., as many reps as possible until you can only perform one more rep) c1) lat pulldown 4 x 10 @ 9 rpe. d1) kroc row 1 x 20 30 reps @ 10 rpe. Inhale, lean forward and bend your knees slightly, and grip the bar. hold your breath, brace your core, and lift the bar. pull the bar close to your body with a straight back, until you are standing straight. lower the bar back to the rack or blocks with control. 3.
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