What Are The Benefits Of Back Exercises Workout Plan Gym Back 9 best exercises for a back day workout. the back workout i highlighted above consists of 9 exercises, 6 of which are done in isolation, and 3 of which are included in a circuit at the end of the routine. i've highlighted each exercise here, along with step by step directions, so you're able to perform each move in the workout using correct form. Building your back workout. include one exercise that targets each area of your back in your routine. to train for mass, after your warm up sets, do 2 3 sets in the 8 12 rep range. for strength, go heavy with low rep sets (4 7 reps). for muscle definition and endurance, go lighter and do high rep sets (15 25 reps).
6 Back Workouts вђ Best Exercises For Beginners At The Gym 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. Single arm kneeling lat pull down. use the same bar set you use for the pulldowns on a high cable pulley. after the last 12 reps of the pullover, immediately kneel and pull the bar to your sternum for 12 more reps. add weight as needed for more resistance. 4 sets, 12 reps. 4. behind the neck pull down. Starting position is lying face up on the floor. bend your elbows up with your fists in the air. pushing hard through the upper back muscles and pulling your shoulder blade in, engage the rhomboids, traps and posterior deltoids to push your upper body and spine off the ground. Rest your left hand on your side. movement: tighten your abdominal muscles. exhale as you lift your right hip and right leg off the floor and raise your left arm toward the ceiling. keeping shoulders and hips in a straight line, balance on your right forearm and the side of your right foot. hold for 15 to 60 seconds.
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