Back Workout Routine

Exercises which work on the muscles of the back form an important part of any workout routine, however, it is often seen that many beginner as well as advanced workout routines, have no or few options of back exercises. A back workout routine is necessary for a stronger back and good posture. Along with back exercises, you will also need to include some abdominal exercises, as these will help in training and strengthening the lower back muscles, which are often the most difficult to train.

When you are working on the back muscles, you should focus on squeezing the muscles for better results. It is important you do not use very heavy weights. The key to these exercises is to go slow, as it is tough to perform these exercises in slow motion.

This is an exercise machine which is available in most of the gyms. Often it is the wide grip, which is attached but you will have to use the close grip. This exercise can be a part of the back muscle workout for women as well as men.

To do this exercise you will use the same machine you used for close grip pulldown, however, you will use the wide grip this time. This is a simple exercise, which is normally practiced both by men and women.

Visually, it may appear that this exercise works on the muscles of the arm only. However, the truth is that, this exercise works on the back muscles more than it works on the arm muscles. There are two different ways of doing this exercise. It can be done by pulling the cable down as you are standing, or pulling the cable towards you, when you sit.

This is one of the best exercises for the back, chest as well as the abdominal muscles. However, when you are doing this exercise, you should take care and avoid any jerky movements, as there are chances of injuring the lower back when you do so.

If you like freehand exercises or dumbbell exercises, then this is a good exercise for you. When you use free weights, make sure you do not use very heavy weights. It is recommended that you perform the movements in slow motion for better results.

Dead lifts is a compound exercise, which works on the back and the legs. It can be done using a dumbbell or barbell. When you are doing this exercise, if you feel any sort of pain, discontinue immediately and seek assistance from your trainer.

Contrary to the belief, this exercise works on the back. Like I have previously mentioned, the heaviness of the dumbbell is not important, but the method in which you do the exercise needs attention. Slow motions work the muscles better as compared to heavy weights.

You can get your back workout designed from your trainer. Back and chest workout routines can be combined together. We will now see a sample routine, which will give you an idea about how your routine should look like.

• Pull Ups, 8 to 12 repetitions, 3 sets
• Dead Lift, 8 to 15 repetitions, 3 to 4 sets
• One Arm Dumbbell Rows, 8 to 10 repetitions, 2 sets
• Back Extensions, 8 to 15 repetitions, 3 sets
• Lying Flat Fly, 8 to 12 repetitions, 2 to 3 sets

Before you do any workout, do not forget to warm up. Any cardiovascular exercise can be chosen for a warm up. Stretching before and after the workout is also important. If you suffer from shoulder pain or back pain, it is better to consult a doctor before you start with the routine.