Best Bodybuilding Workout for the Back

Most bodybuilders would enter the gym almost clueless on the right build muscle workout program that would suit their needs and strengths. In order to build muscle fast, many simply copy the workout routines of bodybuilders they idolize. As such, it is natural to see people who are beginning with their workout routines committing mistakes in their desire to build muscles that are buff. It must be remembered that we have 650 different muscles. However, one of the most underdeveloped muscles is the back. This is especially true for office workers because they sit down most of the time. This creates weakened back muscles. So they are likely to come to the gym with posture problems. Therefore, a total a bodybuilding routine must include an exercise that would develop the back. The following exercises will help with building muscle mass as well as strengthen the back muscles. A. Trad Bar Deadlift 1. Squat down in a trap bar with your feet flat on the ground. Grasp the handles on the sides. Keep your shoulders tight, your arms and back straight. Also, keep your knees pointing to the same direction as your feet. 2. Lift the trap bar as you stand upright. Pull your shoulders back at the top of the lift. Then return to the starting position. Completing this would already be one rep. B. Standing Dumbbell Power Clean 1. Stand straight while holding a pair of dumbbells with an overhand grip at your sides. Keep your back straight and inhale before you exert effort to tighten your abs. Bring your shoulders to a shrug. 2. Lift both weights up to chest height. Quickly drop underneath the weights and bring them above your shoulders as if you’re about to do a shoulder press.

3. Return to the starting position. This is already one rep. C. Face Pull 1. Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you. Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable. Keep your shoulders tight, and stand with your knees slightly bent. 2. Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilders “double-biceps pose”. 3. Slowly return to the starting position. This is already one rep. D. Cable Seated Row 1. Sit in a position where your back is straight and your arms holding the handles are extended. Your knees should be slightly bent as push your feet towards the support. Inhale before exerting effort. 2. Pull the cable towards your waist. Avoid using momentum to bring the weight close to your waist. Try to bring your shoulder blades closer together, and pull your elbows back. 3. Return to the starting position. This is already one rep. Adding these exercises to your program will help strengthen the upper back or the area from the neck to the armpits. Also, this will gain strength for the posterior chain or the area from the lower back, butt and the hamstrings. Any bodybuilding workout that includes these exercises will surely help create a well developed body, and a strong back.