The 6 best exercises for your back training
If you are dissatisfied with the results of your back training, it might be a good idea to review the exercises you are using.
If you've recently joined the gym and still don't know exactly what you're doing, starting to use the right exercises is a good starting point.
We chose four free weight exercises, and two machine exercises (for the fans).
All of them have an animated image to help you know how to perform the exercise, meaning you have no excuse to avoid them.
Use them, and use them again, and you will see your lats becoming really big.
The 6 best exercises for your back
1# Lifts
It's true, the old elevations are here.
For good reason.
Pull-ups are an excellent exercise for working the back area, and should be included in all training sessions for this muscle group.
Whether the objective is to gain weight and muscle mass, or to lose fat, elevations are part of the best back exercises and should be used regardless of the objective.
If you still can't do many, you can ask someone to help you with a little support on your feet.
Or use a machine with support, if you have that possibility.
If you can already do it easily, try adding weight to this exercise (using the belt) or doing the movement more slowly.
You can also alternate the grip, placing your hands closer or further apart.
2# Dead Weight
This exercise, done correctly every week, will transform not only your back, but your entire physique.
It will also leave you devastated, but that's another story.
It's one of the best exercises to train your back (and beyond), and that's what matters.
It's also one of the most complete movements you can do in a gym, and it's an exercise that will allow you to use considerable loads.
Be careful with your form to avoid injuries and the deadlift will give you excellent results.
3# Barbell row
The barbell row is another top exercise to include in a training plan dorsal.
Although less significant than the deadlift, this is an exercise where you will also “load”.
Pay attention to the position of your back, and don't do acrobatic movements to get more repetitions.
Focus on performing the exercise.
Of the various rowing variations, this is probably the one that can be considered the best.
4# Dumbbell Row
Quite similar to the barbell row, the dumbbell row is another excellent movement for working your back.
Do it with a barbell, do it with a dumbbell, or alternate weekly.
Above all, it does.
If you want the best results from your latissimus dorsi muscles, you're going to need the best exercises, and that's what these two are.
Two of the best exercises for your back muscles.
5# and 6# Pulldown and Seated Row
Finally, for machine fans, we also include two exercises here that can be used in a training plan to the back.
The first is called Pulldown, or also known as back pull.
It is one of the best-known machines and, therefore, you can easily find it in any gym.
You can also do the front or back pull.
In this case, we demonstrated the front version, but if you prefer the rear version, use it.
Even though it's a machine exercise, don't be fooled.
It's worthy of a list for best back exercises.
After all, if you pay attention, it is a simulation of the elevations we have already talked about here.
Finally, the seated row, or also known as the train.
Although inferior to exercises such as deadlifts or barbell rows, it can easily be successfully fitted into a good training plan dorsal.
This exercise with a short grip is a good way to finish training this muscle group.
Conclusion
If you didn't know what to include in your back training, here are six excellent exercises.
Attention, although there are six exercises, you don't need (and shouldn't) do them all at once.
Give preference to free weight exercises and not machines.
Do the most demanding exercises at the beginning of your training, such as deadlifts or barbell rows, as this is when you have the most energy and strength.
It goes without saying that without a good diet, the best back exercises are useless.
Pay close attention to how you execute these movements so you don't end up training simply with back pain.
Would you add any exercises to this list?
Leave your opinion in the comments!
