"Back Day" is probably one of my favorite days of the week. Your Back is one of the biggest muscle groups in your body, and there are a ton of ways to make it strong! Here are 7 workouts to attack your back...
1. Deadlifts
Deadlifts can either be your best friend or your worst enemy, it all depends on your form! This workout targets your lats and your lower back. In addition, they give your legs, glutes, and abs a good kick! Grab the bar with your hands shoulder-width apart, bend your knees until your shins touch the bar, lift up your chest, and keep your back straight while inhaling. Once you stand up, exhale, lower the bar by bending your knees, and remember to ALWAYS keep your back straight!
2. Bent Over Rows
Bent over rows strengthen the upper portion of your back. Stand with your feet shoulder-width apart, grab the bar underhand (or overhand depending on what exactly you are targeting), keep your lower back arched and bend forward. Row the bar up to your belly button, and lower the bar back to starting position.
3. Lat Pull-Down
These bad boys target your latissimus Dorsi. While sitting down on a pull-down machine, use a wide bar attached to the pulley. Grip the bar with your palms facing forward. For best results, keep your back straight and pull down and back up at a controlled pace!
4. Pull-Ups
Whether you need to use an assist machine, or a pull-up pro, they are definitely recommended!
5.T-Bar Rows
More rows?!? YES! To target your upper back, stand over the vertical bar, extend your arms and keep your chest up. Pull the preferred weight up to your lower abdominal and hold for a killer rep. Lower the weight, and repeat!
6. Face Pulls
Targeting your mid-back (as well as working out your shoulders), face pulls are a great workout! While facing a high pulley machine, use the ropes to pull your favored weight to your face and keep your arms separated. This "in and out" motion will give you promising results!
7. Cable Rear-Delt flys
And finally, REAR DELTS! You always have to make sure that you are targeting every part of your back at least once! Adjust the pulleys above your head, and grab each pulley with the opposite hand (right with left, left with right). Start by moving your arms back and outward, keeping your arms straight. Pause, squeeze, and return to the starting position.
