Ultimate Back Day Workout - 5 Back Exercises You Must Do

Let’s be honest, the first thing that most workout enthusiasts want to perfect is their chest area, with the ab craze showing no signs of dying down. Of course, nowadays every second movie star and athlete sports a six-pack, which has only spurred their fans – comprising mostly of the youth – to work towards getting a pack of their own.

While the celebrity influence has positively impacted the health movement, there are some downsides – like people focusing a wee bit too much on the front while neglecting other important areas – namely the back.

Well, let’s just put it out there – back workouts are not just important but also extremely vital, and neglecting them would be a huge error on your part. Besides correcting your posture, back day workouts also enhance some hard-to-develop muscles like the ones in your neck and mid-back while also giving your shoulders more strength, which comes in extremely handy when you get down to weight exercises.

Also, a good back can also fight back against the aches we know so well from sitting for hours upon hours at our office desks. So to put it quite simply – stop devoting all your time on developing your abs and show your back some more love because they key to a good front, or any other part of your body for that matter, is a good back! And to help you get your back day workout schedule sorted we’ve got some great back workout tips for you. So, without further ado let’s take a look at 5 back exercises you must do.

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#5 Deadlifts

Deadlifts are not only excellent for back development but also for your buttocks – two extremely essential areas as well as your overall bone structure. However, technique is everything when it comes to Deadlifts so you might want to spend extra time in nailing your technique on back day.

Instructions:

Step 1 - Stand with your feet hip-width apart and bend your hips back.

Step 2 - Extend your hips and pull the bar up with all your might while keeping a flat back.

Step 3 - Hold your position for a bit before lowering the bar to its original stance.

Important Tip: Start off by practising 8 Deadlifts.

Next Up: Weighted Pullup

#4 Weighted Pullup

Let’s face it – weighted pull-ups aren’t the easiest things in the world, but are extremely good for the development of your latissimus dorsi – the muscle in your back that runs from your armpit to your waist. So, if you’re eager for a new challenge as well as a sure shot way to strengthen your back then weighted pull-ups are for you.

Instructions:

Step 1 - Fasten a weighted belt to your waist while balancing a dumbbell between your feet.

Step 2 - Hang from a pull-up bar with your hand's slider wider than shoulder width.

Step 3 - Pull yourself up with all your might until your chin is over the bar. Hold your position for a few seconds before reverting to your original stance.

Important Tip: Start off with 6 before progressing.

Next Up: Romanian Deadlift

#3 Romanian Deadlift

Another back workout you absolutely must implement is the Romanian Deadlift. Besides being excellent when it comes to working up your back, the Romanian Deadlift also enhances your glutes and hamstrings.

Also, read 5 Effective Hamstring Exercises You Should Do At Home For Stronger Legs.

Step 1: Grab a barbell with a shoulder-width grip and position yourself with your feet hip-width apart.

Step 2: Bend your hips back as far as you can and let your knees bend smoothly while you lower the bar along your shins.

Step 3: Make sure your lower back in its naturally arched position throughout the exercise.

Important Tip: Begin with 3 sets of 8 reps.

Next Up: Dumbbell Incline Row

#2 Dumbbell Incline Row

The Dumbbell Incline Row is an excellent back workout and is also rapid and easy to perform as compared to trickier barbell exercises. So, don’t hesitate to give this great exercise a try.

Step 1 - Lean on an incline bench while gripping a dumbbell in each hand with your arms straight.

Step 2 – Pull your shoulder blades and flex your elbows to bring the dumbbells to your side.

Step 3 – Hold your side position for a few seconds before reverting to your original stance.

Important Tip: Start off by doing 8 reps.

Also, read 5 Dumbbell Back Exercises To Build A Strong And Muscular Back.

Next Up: Chinups

#1 Chinups

Again another excellent back day workout, chin-ups – although the name may suggest otherwise – are excellent when it comes to working up your back as well as your arms.

Step 1 - Hoist yourself on a chin-up bar with your hands shoulder-width apart and your palms facing you.

Step 2 – Pull yourself up until your chin is over the bar.

Step 3: Holding your position for a few seconds while giving your back a decent squeeze before reverting to your original stance.

Important Tip: Begin with 2 sets of 8 reps.