Building a well-rounded physique requires not only focusing on "mirror muscles" like chest, shoulders, arms, and abs, but also on back workouts to sculpt the other side of the body.
To help you get started, here are some of the best back exercises we know.
A pull-up is a closed-chain upper-body strength exercise where the body is suspended by hands, gripping a bar or implement, and pulled up.
The deadlift is a weight training exercise where a loaded bar is lifted off the ground to the hips, torso perpendicular to the floor, and then placed back on the ground.
The pull-down exercise is a strength training method that involves downward rotation, scapulae depression, and shoulder joint adduction and extension.
Single-arm rows are effective back exercises for muscle growth, revealing imbalances, correcting them, increasing grip strength, and improving posture.
A bent-over row is a weight training exercise that targets various back muscles, commonly used in bodybuilding and powerlifting.
Back extension is an exercise that targets the lower, mid, and upper back, specifically the Erector spinae muscles, which run along the entire length of the spine.
Cable rows offer the advantage of isolating back muscles while seated, unlike other back exercises that require engagement of other muscles like the entire lower body.
The T-bar row and barbell row are both excellent exercises in Best Lat Exercises And Workouts, so it's beneficial to alternate them when progressing your workout routine.
A cable pullover is a effective back workout that targets the latissimus dorsi muscle by placing a straight bar on a cable machine and bringing it down.
An upright bar bell row is a workout using a barbell with a narrow or wide grip, either on a cable machine or in a personal trainer's plan.