Gym Back Workouts

The following gym back workouts will improve your back strength, which is very crucial in muscle building.

Seated Rows

• To perform this exercise, seat yourself on the seated row machine. With your legs slightly bent rest your feet firmly on the inclined platform.
• When you are ready lean forward to grab the machine’s handle with both of your hands.
• Then, with your back straight, pull the handle until it touches your mid-section.
• Slowly bring the handle back to its original position and repeat the procedure as needed.

Lat Pulldowns

• To perform this exercise, attach a wide bar to the lat pulldown machine.
• Seat yourself and adjust the knee pad so that your legs are firmly in place.
• Reach straight up with you arms and grip the bar a little bit wider than your shoulder line.
• Lean back slightly and pull the bar down until it touches your chest. Then slowly bring the bar back to its original position and repeat the exercise as needed.

Tip: For the seated rows and the lat pulldowns, you can use a variety of handles. By changing these handles you will be working out slightly different regions in the back and it will help keep your workouts fresh.

Bent Barbell Rows

• To perform this exercise, select a barbell of desired weight.
• When you are ready, with your knees bent and your back arched, bend down and firmly with an overhand grip grasp the barbell. Your hands should be positioned at about the same width as your shoulders.
• Pick up the barbell and lift it into your midsection and then slowly lower it back down until your arms are straight. Repeat the process as needed.
• Make sure that your back is arched and your body is bent over to about 45 degrees when performing this exercise.

Single Arm Dumbbell Rows

• To perform this exercise, grab a set of dumbbells of desired weight.
• Place your left knee on a flat bench with your right leg extended and planted on the ground. Then lean forward and grab a dumbbell with your right arm while supporting yourself on the bench with your left arm.
• With your back straight and your elbows in lift the dumbbell until it touches the side of your mid-section.
• Slowly bring the dumbbell back down until your arm is fully extended and then repeat the process as needed.
• Once your set is completed, do the same for the other side.

The Basic Pullup

• To perform this exercise, grasp a pullup bar with an overhand grip that is slightly wider than your shoulder line.
• Pull your body up as high as it goes and then slowly lower yourself back down until your arms are straight. Repeat this process as needed
• You can choose between several overhand and underhand grips to workout different regions of your back.

These are just a couple of basic back exercises that you can perform to get you started. Once you have a basic idea of weight training you can incorporate your own ideas to come up with your own creative workouts.

For other workouts click basic workouts.

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