The 6 best exercises for your back training
If you're dissatisfied with the results of your back training, it might be a good idea to review the exercises you've been using.
If you've just joined the gym, and you're still not sure 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 fans).
You have an animated image in all of them so you know how to perform the exercise, that is, you have no excuse to avoid them.
Use them, and use them again, and you'll see your lats become really big.
The 6 best exercises for back
1# Elevations
It's true, the old highs are here.
For good reason.
Pull-ups are an excellent exercise for working your back, and should be included in every workout for this muscle group.
Whether the goal is to gain weight and muscle mass, or to lose fat, pull-ups are part of the best back exercises and should be used regardless of the goal.
If you still can't do many, you can ask someone for help to give you a little foothold.
Or use a machine with support, if you have that possibility.
If you already do it easily, try putting weight on this exercise (using the belt) or doing the movement more slowly.
You can also switch the grip, placing your hands closer or farther apart.
2# Dead Weight
This exercise, done correctly every week, will transform not only your back, but your entire physique.
It will also knock you out, but that's another story.
It's one of the best back training exercises (and not only), and that's what matters.
It's also one of the most complete moves you can do inside a gym, and it's an exercise that will allow you to use considerable loads.
Be careful with the form to avoid injuries and dead weight will give you excellent results.
3# Row with barbell
The barbell row is another top exercise to include in a training plan dorsal.
Although less significantly than the deadlift, this is an exercise where you will also 'load'.
Pay attention to the placement of the back, and don't do acrobatic movements to get more reps.
Concentrate on performing the exercise.
Of the various rowing variations, this is probably the one that can be considered the best.
4# Dumbbell row
Very similar to the barbell row, the dumbbell row is another great move for working your back.
Barbell, dumbbell, or weekly alternates.
Above all, it does.
If you want the best results from your lats muscles, you're going to need the best exercises, and that's what these two are for.
Two of the best exercises for the back muscles.
5# and 6# Pulldown and Seated Paddling
Finally, for fans of machines, we also put here two exercises that can be used in a training plan to back.
The first is called a pulldown, or also known as a dorsal pull.
It is one of the most popular machines and therefore you can easily find it in any gym.
You can also do the front or back pull.
In this case, we put the demonstration of the front version, but if you prefer the pull-back, use it.
Despite being a machine exercise, don't be fooled.
It is worthy of a list for best back exercises.
After all, if you pay attention, it's a simulation of the elevations we've already talked about here.
Finally, the seated row, or also known as the train.
Although inferior to exercises such as the deadlift or the barbell row, it can easily be successfully fitted into a good back training plan.
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.
Put the most demanding exercises in the beginning of the training, like the deadlift or the barbell row, 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 perform these movements so that you don't end up with a simple backache.
Would you add any exercises to this list?
Leave your opinion in the comments!
