Back Workout Routine

Back workout Routine

Before you can even start, just consider one thing, your back has whole lot of big muscles. It might be controversial, but traps too take huge part of back, then there are lats, smaller muscles like rhomboids, and little yet delicate muscles. Training back muscle will require more precise and correct back workout routine for your choice. Given below is the simple yet effective beginner’s back workout routine. Don’t worry, even if you are advance lifter, basics are always important.

Back Workout Warmup

While you think that a bunch of pull up and chin up first thing in the gym is ideal, it is not. The idea here is when you straight jump into the pull ups, your shoulder is compromised. Pull ups as warm  up is bad for your shoulder. Yes you can incorporate it in your workout, but once your body is properly warmed up.

For warm up, you can do these:

  • Warm your shoulders with arm circles.
  • Warm your scapula by doing bunch of cat pose
  • Touch  toes
  • Very light rear delt raises

Perform few sets of these and you are warmed and your body is ready for torture.

Workout Routine for Back

Here is a routine, the basic one, you can do to target your overall back muscles. I like to start with the compounds first. It is also ideal because you can lift more and target more muscles by compound exercise.

  1. Deadlift
    Any variation of deadlift will work just fine. Barbell deadlift is the king of all back workout of all time. It not only works your back, but also your glutes, hamstrings, quads, calves, shoulders, arms etc. It is a total mass and strength builder. Read about the barbell deadlift here Barbell Deadlift.
  2. Barbell Bentover Row
    Bentover Row, no matter barbell version or dumbbell version, will work you lats effectively. Changing grip in barbell version will help you target specific area of lat while dumbbell will give you overall stretch and squeeze.
  3. T-Bar Row
    T-Bar row for me is basically upper back movement. It engages a lot of upper back throughout the exercise. There are different grips and width, you can work these movement with.
  4. Lat-Pulldown
    As the name suggests, it works your lats. Grip-width won’t matter much but some say it will make the mind muscle connection stronger. Grip variation will definitely target different area of lat, throw in some variation every now and then.
  5. Shrugs
    These can be done on either day, shoulder or back. Engaging traps in back day while it is already engaged in most of the exercise will give you good contraction.Again, there are many variation to it, choose your style and that works for you more.
  6. Pull-ups and Chin-ups
    Believe me, this can be a great finisher. Burning up those muscles with as many as you can will leave you drenched in sweat. Your back is screaming by now and you know, you did a great job when you feel so.

Also Read: Water Fasting for Weight Loss

Quick Back Workout Routine Recap

  1. Deadlift:- 3-4 sets with moderate 8-12 reps
  2. Barbell Bentover Row:- 3-4 sets with controlled 8-10 reps
  3. T-Bar Row:- 3 sets of screaming 10-12 reps
  4. Lat-Pulldown:- 4 sets with light and controlled eccentric 10-12 reps
  5.  Shrugs:- 4 sets of light and squeezing 12-15 reps
  6. Pull-ups and Chin-ups:- Till you can’t continue any more

Back workout routine

Back Workout Variations

There is pretty much variation for every exercise. You can switch grip for some, control tempo for some or tools for some. Some of the variations you can apply are as follows.

  • Varying Grips
    Like in rows, pulldowns and all, you can switch between supinated (palms facing you) and pronated (palms facing away from you). This will result in isolating different muscles with better contraction.
  • Varying Tempo
    Tempo stands for how slow or fast you do your workouts. Tempo sometimes determine which kind of muscle fiber is being recruited. There are fast twitch and slow twitch muscle fiber which work with different tempo.
  • Varying Tools
    For tools, you can switch from machine to barbell to dumbbells to kettle bells. The choice is yours. While dumbbells will require equal stability from your both halves, barbell works both halves in unison, while machine takes stability factor all out.

These three will cover almost any variation that you would like to do in your workout.

Conclusion

This is not the ultimate back building workout routine that no one else can suggest you. To be honest, once you know what exercise works which part of your muscles, you can easily determine how you are going to target your muscle. Be wise, don’t ego lift, try out all exercises with proper form and continue the one that suits you the best. For more info, you can checkout Bodybuilding.com website.

Author: Abhinit

I am who I am inside-out. Though being a computer engineer, I have interest in fitness, blogging and writing my heart out. I like providing the most needing one with most amount of help I can provide from my side.

15 thoughts on “Back Workout Routine”

  1. I was pretty pleased to find this site. I need to to thank you for ones time for this particularly fantastic read!!
    I definitely really liked every part of it and i also have you book-marked
    to look at new things on your website. https://zenmenz4.org/

    1. Thank you so much for the feed back. Come back again and again and do share it with your friends as well. I am planning to add more quality workout routines and lifestyle tips and tricks. Hope you enjoy them as well.

  2. I’m really enjoying the design and layout of your blog.

    It’s a very easy on the eyes which makes it much more pleasant
    for me to come here and visit more often. Did you hire out a designer to
    create your theme? Outstanding work!

  3. Hey there! This post couldn’t be written any better!

    Reading this post reminds me of my old room mate!
    He always kept talking about this. I will forward this post to
    him. Pretty sure he will have a good read.
    Many thanks for sharing!

  4. Greetings from Los angeles! I’m bored at work so I decided to browse your website on my iphone during
    lunch break. I really like the knowledge you provide
    here and can’t wait to take a look when I get home. I’m amazed
    at how quick your blog loaded on my mobile .. I’m not even using WIFI,
    just 3G .. Anyways, good site!

  5. I totally agree to trying exercises that best suits your body type. The intensive and extreme workouts like HIIT dont work for me, its just way too fast and tiring for me so I go for the regular gym training and yoga. Im doing good so far and I have toned my body as well with proper amount of exercise.

    1. Yeah, body type and feel does matter. If you are not comfortable with whatever you are doing, your body will definitely not reflect the changes. Just go on with what you feel suits you the best and you will have visible results as well.

  6. Hey! I realize this is somewhat off-topic but I needed to ask.
    Does managing a well-established blog like yours
    take a lot of work? I am completely new to running a blog but I do write in my diary
    daily. I’d like to start a blog so I will be able to share my own experience and feelings online.

    Please let me know if you have any kind of ideas
    or tips for new aspiring blog owners. Appreciate
    it!

    1. Hmm, the very first thing is you need to have patience. There is no shortcut, you might want to spend money on your blog, of course money can get you audience, but they won’t be organic. Google ranking, indexing, everything will take their time. So, have patience, write what you feel you are pretty confident about. If you blog just to make profit, you will definitely leave one day. Follow the niche you are comfortable in and you will find motivation everyday.

  7. I am really inspired along with your writing skills and also with the layout for your blog.
    Is this a paid subject matter or did you modify it yourself?

    Either way keep up the excellent quality writing, it’s rare
    to peer a nice blog like this one today..

  8. This brings up some insightful ideas-but I notice you might be skimming details. I hope to see you add some more detail, because you are an informative blogger and I enjoy reading your articles.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.