The first of the activities for a back workout is a Jalon machine with prostrate grasp, to influence this variety with recumbent hold what we do get is that we center more around the lower some portion of the dorsal we typically have less created by the measure of developments in pronation we do to back.

A Back workout is most important while doing work out because its keep you straight and confident, usually fitness freak peoples also ignored this point some time and concentrate only on front body and biceps.

Six Steps for a back workout has mentioned in this article:

1. Dead-Weight

This workout is considered the best to give back thickness, providing significant stimulation of the erector spine muscle.

Initial position:

  • Bear in front of the bar with your feet shoulder-width freely. Contract your abs, pull out your chest keeping your back straight and bend your knees till you can reach the bar.
  • Grasp the bar with a prone grip (thumbs facing each other), being slightly wider than the width of the shoulder.


a) Start lifting the floor bar by straightening the legs, with the bar close to the body. Once the bar reaches the joints(Knees), straighten the legs while straining the back.

b) Finish the movement once you are vertical.

c) Breathe and hold this position for 2 seconds, while holding the shoulder blades together for extra stimulation in the upper back.

d) In a controlled manner, place the bar again on the floor flexing the back and bending the thighs.

back workout

2. Rowing with Bar

It is another of the exercises for brutal back for the development of the back. Of all the modalities of oars, it is the one that allows using more weight – this, of course, is very beneficial when what is sought to gain muscle mass.

Initial position:

  • Maintain a slight bend in your knees and bend forward, forming a 45 ° angle between the trunk and the ground.
  • Keep your back straight, chest straight and head straight, facing forward.


a) Grasp the bar with a prone grip and your hands a little more than the width of your shoulders.

b) Raise the bar along the thighs to the navel. The biceps and forearms should only support the weight; you should not contact them.

c) Pull the bar with the elbows(Don’t use biceps).

d) In the upper part, join the shoulder blades and keep the contraction for 2 seconds before lowering the weight.

Series and repetitions: Perform 3-4 sets of 6-8 repetitions.

rowing the bar

3. Rowing with a Dumbbell

This exercise contributes to both the breadth and density of the back; involving the latissimus dorsi, rhomboid, greater round, and trapezius.

Initial position:

  • Put a dumbbell on the left side of a flat bench. With the help of bench we can take support.
  • Place your right knee on the bottom of the bench, bend the waist and place the right hand on top of the bench. Your body should stay parallel to the ground, your back straight and your abs tight.
  • Go down to grab the dumbbell using a neutral grip (thumbs up).
  • Keep the elbow slightly flexed and put in the previous position, without arching the back.


a) Raise dumbbell, focusing on bringing the elbow as far back as you can – The dumbbell must move in a straight line, close to the body touching the hip at the top of the movement. The torso must remain rigid throughout the movement.

b) Keep the dumbbell at the top for a second, focus on the contraction of ridges, rhomboids, and trapezoids. The scapula should be retracted as much as possible.

c) Slowly lower the dumbbell, which allows you to stretch the scapula. Lower as much as possible without tilting your back to the side.

d) Hold this stretch for a second.

rowing the dumbbell

e) Repeat the exercise with the right arm (dumbbell on the right, left knee, and arm on the bench).

Series and repetitions: Perform 3-4 sets of 10-12 repetitions.

4. Pull to the Chest

This is the best workout to gain amplitude, aiming mainly at the latissimus dorsi and the greater round. However, with some of the tweaks described in the step-by-step guide, you will also point at rhomboids and lower trapezius to give extra thickness.

Initial position:

  • Place a wide bar on the pulley and adjust the pad of the knee of the machine.
  • The pad blocks the thighs; preventing the weight of the machine from lifting you.
  • Grasp the bar with an apt grip and hands a little more than the width of the shoulder.
  • Hold the bar and sit down, lock the thighs with the pad.


a) Align your shoulders and hips, bend your head and let the weight stretch your back.

b) Bring your head back and pull the bar to the top of your chest, while you stretch your back a little to achieve a greater range of motion.

c) Lean the elbows as much as you can.

d) With the elbow stretched to the maximum, focus on joining the shoulder blades and contracting the back for a second.

e) Slowly lower the weight, realigning the shoulders with the hips.

Series and repetitions: You can use this workout to heat and isolate the numbers by a pyramid weight increase. Make 4 sets of 15, 12, 10 and 8 repetitions.

pull the chest

5. Shrug with bar

The upper trapezius muscle can easily be developed without working directly, as it receives stimulation from a large number of back exercises.

However, if you notice that your neck is too thin or you do not like it, then shrugging with a bar is the solution you were waiting for

Initial position:

  • Withstand in front of the bar with your feet at shoulder height. Contract your abs, pull out your chest keeping your back straight and bend your knees until you can reach the bar.
  • Grasp the bar with an apt grip and slightly wider than the width of your shoulders.


a) Lift your shoulders (shrug) as much as you can.

b) Keep the contraction for 3 seconds, pressing your back as much as you can.

c) Lower the bar and let the weight stretch the trapezoids.

Series and repetitions: 3-4 sets of 10-15 repetitions.

shrugs with bar

6. Pullover with dumbbell

This exercise is super close off the back session because it allows stretching the numbers using a heavy load. This could lead to further growth.

Initial position:

  • Place a dumbbell standing on the top of a bench, right on edge.
  • Lie on the bench, so that only the shoulder blades touch the surface.
  • Put your feet tightly on the ground and lower your hips.
  • Grab the dumbbell with both hands, pressing your palms against the inside face of the dumbbell.


a) Place the weight over your head and bend the elbows.

b) Keep your arms rigid, slowly lower the dumbbell behind your head as much as you can.

c) Hold this stretch for a second and raise the dumbbell until it is above the end of your head.

Series and repetitions: Perform 2-3 sets of 12 repetitions, focusing on stretching.

pull over with dumbbell