Top Back Workouts for Men from our Experts

T​he proper back muscle building is a key element in the training process of each athlete. Regular back workouts for men in the gym or at home will help them to achieve the desired results.

The body will become more aesthetic: 

You will be able to boast by volumes of mass. Back training improves posture and strengthens the muscular system of the whole body.  It is positive for health.

Basic & isolated back workouts for men

We can divide all the exercises for back workouts for men and women into two global types. They are basic and isolated ones. The basic exercises involve the development of the group of muscles and joints.

The proper back workouts for men and women should include both types.

The isolated activity plays a supplementary or additional role. Nevertheless, no back workouts for men are successful without them. Accordingly, these exercises are the essential minority of the back workouts for men and women.

Like the example:

It is the fact that basic exercises will bring you mass muscles gain. The effect will be much less if you do only one-joint, isolating exercises. It is a big mistake to load only one by one specific muscle. It is not enough to stimulate muscles growth.

Pull-ups in back workouts for men

Equipment: types of horizontal bars (doorway bar, free-standing pull-up bar, wall mounted pull up bar, power tower.
All bars are easy to manage at home.

Efficiency:  They consider these exercises as ones of the most available. You need only a horizontal bar. It is the must-have for any back workouts for men. The value of pull-ups is that you can practice them in the gym and at home.

The technique of proper pull-up for back workouts for men: Jump onto the horizontal bar. At this stage the grip is standard. Start with a static hanging and then pull your chest to the bar. Do several repetitions.

This exercise has many variations. It means that the athletes can change the grips to change the force of tensions.

Very often the bodybuilders use special weightings. Special body belt helps to fix the plates. All the additions should be the part of back workouts for men. Do at least 3-4 sets.

The pull-up options applied in back workouts for men. The load distribution depends on bar grip type. Depending on the distance between the hands, the grip exists:

Depending on the mode of capturing the bar grips are classified:

Pull up routine advises for the beginners in back workouts for men: Do not pursue to make the maximum of possible repetitions. It is better to do 2 correct and proper pulling exercises than 15 partial and with bad technique.

Begin to train with underhand, middle grip pull-ups. Additional counterweights can assist. After you feel the progress in muscle strength you may vary the types of pull-ups in back workouts for the men.

Deadlifting in back workouts for men

Equipment: Olympics or classical barbell bar or square barber bar, the number of plates with different weight, safety belts for wrists and rhombus bars as an alternative.

Efficiency: This is a basic exercise in back workouts for men and women.  It is popular not only among bodybuilders but also among powerlifters. Deadlift will help to develop some muscle groups.

Types of deadlifts: By changing the position of the legs and arms on the bar you can alter the deadlifting back workouts for men.

The technique of proper deadlifts: The technique difference of barbell lifting types is not significant.  So let us point out on common rules of deadlift in back workouts for men.

Stand near the bar. Take it by the overhand grip on shoulder width. The arms are fully extended. The bar touches the hips. The lower back muscles are stretched, the back is arched, and the chest and shoulders are straightened.

Do a few reps of the deadlift.  It is best to make 8-12 repetitions.  At the beginning of back workouts for men perform deadlifts without additional weight.  It helps to learn how to work technically correctly.

When you start practicing the weight mixed grip will make it easier in the first stages. The hand bands help to fix and keep the bar. You can also exercise with dumbbells.

Bent-Over Barbell Lifting

Equipment:  Olympics or classical barbell bar or brills barber bar, the number of plates with different weight, safety belts for wrists and rhombus bars as an alternative.

Efficiency:  Bent-over Barbell Deadlift builds the middle part of the back. It emphasizes the increasing of the deltas and lats.  With no doubt, this exercise in back workouts for men has maximum competence.

The technique of proper barbell bent over lifting for back workouts for men: Take the bar firmly by both hands.  Overhand grip a little wider than shoulders line. Keep your back straight. Lean forward and then bend your knee. 

Keep your upper back and lower back muscles in constant tension. Throughout the back workouts for men perform several 3-4 sets with 8-12repetitions.

Variations of barbell bent over lifting back workouts for men: The classical way of lifting the barbell bent over means that you practice with an overhand grip. The barbell is in the horizontal position.  There are other variations of it:

All these options can enrich any back workouts for men and women.

Dumbbell Single Arm Row

Equipment: horizontal bench, set of dumbbells

Efficiency: The dumbbell bent rowing is a basic exercise. Accordingly, several joints are involved. Namely, the shoulder and elbow muscles are in force. These classes are the part of back workouts for men.

The special effects are that you train the left and right arms and lats by one. It gives more concentration to each one. Do not forget about the balance. The load should be equal for both sides.

The options of dumbbell rows for back workouts for men and women: There are several options for performing this exercise. Two of them are the main ones. As a rule, the athletes use them the most often for back workouts for men.

Truly to say we can go on the list of variations to perform with the dumbbells for the back workouts for men.  

They depend on the equipment for workouts at the gym or at home. The training program and even on your fantasy. The only caution: follow the recommendations and listen to your physical readiness.

Lat or vertical pulldowns for back workouts for men

Equipment: at pull-down machine

This powerline gear confers multiple pulling activities treating back workouts for men.  Simplicity and friendly price are the advantages.

Efficiency: The vertical pull-down is a strategic exercise for the upper back integrated development.  The key muscle groups are working. Namely, the latissimus dorsi, shoulder muscles, biceps, and forearms are involved. 

That is why it is the basic exercise for back workouts for men.

The options of lat pull down: The final outcome of pull-down exercises can vary in back workouts for men. There are some specific features in performing. You can change the overhand grip to underhand one.

The distance between the hands on the bar is also principal.

In the beginning, it is better to avoid this kind or use the only lightweight.  There is a big risk of trauma due to unnatural twisting of your shoulder joints.

Seated cable rows for back workouts for men

Equipment: different types of rowing machines

Efficiency: Horizontal pulling is a basic exercise that imitates rowing.   It is the reason why some people call it “rowing”. This is a classic exercise for back workouts for men. Women also use them.  It develops back muscles in all three zones. 

However, there are some nuances in performing these exercises. The athletes can use a close or wide grip.  They use different handles.  The grips differ the amplitude.

It is very important to choose the right amplitude. It will help for sufficient and equal training of the muscles during back workouts for men. Change the close and narrow grips from time to time.

Hyperextension a part of back workouts for men

Equipment: Hyperextension bench or Roman chair in a variety of models.

Efficiency: Hyperextension is a basic exercise. It is a part of back workouts for men and women. The athletes can train the lower back. They also called them back muscles extensors. The hips biceps and seat take part in it too. The load directions dependent on the techniques.

Hyperextensions are perfect for the beginners.

The peculiarity is that these exercises do not build extra mass. They better develop and progress the lumbar zone. At the same time, you should be careful to start this training. The acute conditions of the spine decreases are the obstacle.

Consult the physician or coacher before you start.  Regular hyperextension will lead to a healthy spine and nice posture.

For your attention, we selected the list of some other popular exercises for back workouts for men. They are perfect options confirmed by the years of experience.

Keep in mind: complexity and efficiency of back workouts for men are two different things. Even a very simple exercise can bring record results.

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