A strong and sculpted back is not only great for our health, but it’s also incredibly impressive.
Plus, having a well-developed back makes us more athletic overall, and makes physical work much easier to handle.
With that in mind, here is a quick and effective gym workout to develop a solid back.
1. Rack Pull Deadlift
Do three or four sets with 6 to 8 repetitions.
The rack pull is an excellent deadlift-like exercise that allows us to focus exclusively on our back muscles and keep our legs less engaged.
The rack pull also allows for greater loads to be used which strengthens and develops the back like nothing else.
2. Dumbbell Rows
Do three sets with 8 to 12 repetitions.
There are many variations of the dumbbell row, and no single one is inherently better - it’s up to pick the version you like most.
Always make sure to lower the dumbbell to the bottom (fully extending your arm as you keep your shoulder in a steady position) followed by a smooth row to top position, squeezing your lats.
3. Lat Pulldowns
Do four sets with 10 to 15 repetitions.
Good form is key here. Unlike the rack pull which allows for lots of weight to be used, the lat pulldown is a movement that requires precision.
Always make sure to perform the exercise with good form and a full range of motion before putting the pin on the next weight of the stack.
4. Cable Pullovers
Do three sets with 12 to 20 repetitions.
Precision is the name of the game. This movement is more difficult to learn and isolates your lats a lot better than any row out there. But because your biceps don’t help much, you won’t be able to lift a lot of weight.
Do each pullover repetition with good form and a full range of motion - stretch your lats well on the top position and squeeze them hard as you bring the cable bar close to your body.