Share on facebook
Share on twitter
Share on linkedin

Full Back Workout | Get a Big Muscular Back

Full Back Workout | Featured

 

The back is a big area to train made up of big muscles, and training the biggest part is not at all easy for anyone. Right exercises with the right technique and posture will only help you to build a good muscular back.

 

In this article, you are going to learn all the impactful exercises and their right technique for an impactful back workout.

 

Pro Tip:  In Body Building we never use momentum!

 

Before starting back exercise give a good stretch to your upper and lower lats and then begin the exercise.

 

Related Article: What to eat before a morning workout?

 

Exercise No. 1:

 

Lat Pull-down:

 

Lay Pull Down | Full Back Workout

 

Understanding Lat Pull-down:

 

1) Keep your back in a neutral position, it means while doing lat pull-down keep your back in the same position like it is while standing because that’s the perfect arch position where your spine is at the strongest position

 

2) Don’t use momentum to lift the weight, keep the weight light and focus on the targeted muscle

 

3) Before pulling the weight lock your scapula and keep it locked for the entire set, it will help you to focus on the right set of muscles

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 12 to 15 Repetition from 66 lbs/30 Kgs

 

  • Set Number 2: 10 to 12 Repetition from 79 lbs/35 Kgs

 

  • Set Number 3: 8 to 10 Repetition from 97 lbs/44 Kgs

 

  • Set Number 4 (Drop Set): 6 Reps 114 lbs/52 Kgs | 6 Reps 79lbs/35 Kgs | 8 Reps 66 lbs/30kgs

 

 

Exercise No. 2:

 

V-Bar Pull-down:

 

V Barll Pulldown | Full Back Workout

 

 

Understanding V-Bar Pulldown:

 

In V-Bar pull-down we have to take care of all the things which we took care of in the previous exercise i.e. Lat pull-down.

 

This exercise is basically to target your innermost part of the lats, again don’t go very heavy just focus on the muscle which you are targeting.

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 12 to 15 Repetition from 66 lbs/30 Kgs

 

  • Set Number 2: 10 to 12 Repetition from 79 lbs/35 Kgs

 

  • Set Number 3: 8 to 10 Repetition from 97 lbs/44 Kgs

 

  • Set Number 4 (Drop Set): 6 Reps 114 lbs/52 Kgs | 6 Reps 79lbs/35 Kgs | 8 Reps 66 lbs/30kgs

 

 

Exercise No. 3:

 

Barbell Rowing: Barbell Rowing is the best exercise to build a good mass & thickness in your back.

 

 

Understanding Barbell Rowing:

 

1) Your grip should be as per your shoulders not wider than that. Shoulder width grip gives you more range of motion

 

2) Bend your back at 45 degrees i.e., bend enough so that the rod will get aligned a bit lower than your knees

 

3) Keep your hands close to your body, keeping hands away will start impacting your shoulder moreover, it will also destroy your moment

 

Pro Tip: For the safety of the lower back, wear a gym belt with this exercise.

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Seat Number 1: 12 Reps from 15 kgs/33lbs

 

  • Seat Number 2: 8 to 10 Reps from 20 Kgs/44lbs

 

  • Seat Number 3: 6 to 8 Reps from 25 kgs/55lbs

 

  • Seat Number 4: 4 to 6 Reps from 30kgs/66lbs

 

 

Exercise No. 4:

 

Seated Rowing:

 

Seated Rowing | Full Back Workout

 

Understanding Seated Rowing:

 

1) While doing this exercise take your hand to your belly button

 

2) Don’t you the momentum just stay at the same position and focus the muscle you want to target

 

3) This exercise is basically to train your lower lats

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 12 to 15 Repetition from 66 lbs/30 Kgs

 

  • Set Number 2: 10 to 12 Repetition from 79 lbs/35 Kgs

 

  • Set Number 3: 8 to 10 Repetition from 97 lbs/44 Kgs

 

  • Set Number 4 (Drop Set): 6 Reps 114 lbs/52 Kgs | 6 Reps 79lbs/35 Kgs | 8 Reps 66 lbs/30kgs

 

 

Exercise No. 5:

 

Dead Lift: (The Most Difficult Exercise to Master)

 

Deadlift

 

 

Understanding Deadlift:

 

1) Align your legs as per your shoulder, which means, shoulder and legs should be in the same line

 

2) The handgrip should be a bit wider than your shoulders

 

3) Hips position should be in between shoulders and your knees by keeping your spine straight

 

4) Balance your grip, which means, if you are doing 4 reps from right over handle also do remaining 4 from left overhand, it will help in even growth of both the side

 

5) At every rep dead the weight, mean, don’t take a bounce from the floor rather make it static and then lift it again. The right way.

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 8 to 10 reps from 40 Kgs

 

  • Set Number 2: 6 reps from 70 kgs

 

  • Set Number 3: 3 to 4 reps from 90kgs or 100 kgs

 

Note: As per your strength you can increase weight in this exercise but make sure that your body posture is right then only it will hit the right muscle set otherwise it will not benefit you as it can be.

 

Exercise No. 6:

 

Cable Pullover:

 

Cable Pullover

Understanding Cable Pullover: (Don’t go heavyweight, just try to focus on targeted muscle)

 

1) Your grip should be your shoulder width

 

2) Pull the rope and try to squeeze your targeted muscle and maintain the tension on the muscle

 

3) While pulling the rope keep the core tight and while realizing bring it back nice and slow

 

Sets and Repetitions: (For Beginners & Intermediate)

 

  • Set Number 1: 12 to 15 Repetition from 20 Kgs

 

  • Set Number 2: 10 to 12 Repetition from 30 Kgs

 

  • Set Number 3: 8 to 10 Repetition from 35 Kgs

 

  • Set Number 4 (Drop Set): 6 Reps 40 Kgs | 6 Reps 35 Kgs | 8 to 10 Reps 20kgs

 

 

Follow this workout plan and don’t forget to take a good diet after this workout. If you like the workout plan then do share it in your fitness circle.

 

Share on facebook
Share on twitter
Share on linkedin

More Articles: