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30 Best Back Workouts for Men and How to Do It
Hey, what’s up, everyone! Welcome back to Men’s Dream Lifestyle! Today, we’re diving into the ultimate guide for a killer back workout. We’re talking about the 30 best back workouts for men that’ll transform your back into a fortress of strength and definition. Get ready to crush your workout goals and turn heads with your impressive gains. Let’s jump right into it!
1: Pull-Ups
- Grab the pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and pull yourself up until your chin is above the bar.
- Squeeze your shoulder blades together at the top of the movement.
- Lower yourself down in a controlled manner.
- Aim for 3 sets of 8-12 reps.
2: Deadlifts
- Stand with feet hip-width apart, barbell over your mid-foot.
- Bend at the hips and knees to grip the barbell with hands shoulder-width apart.
- Keep your back straight, chest up, and pull the barbell up by straightening your hips and knees.
- Lock out at the top by squeezing your glutes.
- Lower the bar back to the ground with control. Repeat for 3 sets of 6-8 reps.
3: Bent-Over Rows
- Hold a barbell with an overhand grip, bend your knees slightly, and hinge at your hips.
- Keep your back flat and pull the bar towards your torso.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the bar back down slowly.
- Aim for 3 sets of 10-12 reps.
4: T-Bar Rows
- Stand with feet shoulder-width apart, holding the T-bar with both hands.
- Bend your knees slightly and lean forward at the hips.
- Pull the bar towards your chest, squeezing your shoulder blades together.
- Lower the bar slowly to the starting position.
- Perform 3 sets of 8-10 reps.
5: Single-Arm Dumbbell Rows
- Place your left knee and hand on a bench, holding a dumbbell in your right hand.
- Keep your back flat and pull the dumbbell towards your hip.
- Squeeze your back muscles at the top of the movement.
- Lower the dumbbell back down in a controlled manner.
- Switch sides and aim for 3 sets of 12-15 reps per arm.
6: Lat Pulldowns
- Sit at the lat pulldown machine, grab the bar with an overhand grip.
- Pull the bar down to your chest, keeping your elbows tucked in.
- Squeeze your lats at the bottom of the movement.
- Slowly return the bar to the starting position.
- Go for 3 sets of 10-12 reps.
7: Seated Cable Rows
- Sit at a cable row machine, feet braced against the platform.
- Grab the handle with both hands, keeping your back straight.
- Pull the handle towards your abdomen, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Target 3 sets of 12-15 reps.
8: Face Pulls
- Attach a rope handle to a high pulley, grab each end of the rope.
- Step back, keeping tension on the cable, and pull the rope towards your face.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly extend your arms back to the starting position.
- Aim for 3 sets of 15-20 reps.
9: Dumbbell Pullover
- Lie on a bench, holding a dumbbell with both hands above your chest.
- Lower the dumbbell in an arc behind your head.
- Keep a slight bend in your elbows and stretch your lats.
- Pull the dumbbell back to the starting position.
- Perform 3 sets of 10-12 reps.
10: Renegade Rows
- Start in a push-up position, holding a dumbbell in each hand.
- Row one dumbbell towards your hip while stabilizing your core.
- Lower the dumbbell back to the ground and switch sides.
- Keep your body as stable as possible throughout the movement.
- Go for 3 sets of 10 reps per side.
11: Inverted Rows
- Lie under a bar set at waist height, grab it with an overhand grip.
- Keep your body straight and pull your chest towards the bar.
- Squeeze your shoulder blades together at the top.
- Lower yourself back down slowly.
- Aim for 3 sets of 8-10 reps.
12: Superman
- Lie face down on the floor, arms extended in front of you.
- Lift your arms, chest, and legs off the ground simultaneously.
- Hold for a second at the top.
- Lower back down to the starting position.
- Perform 3 sets of 15 reps.
13: Machine Row
- Sit at the machine, grab the handles with a neutral grip.
- Pull the handles towards your torso, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Keep your chest pressed against the pad throughout the movement.
- Aim for 3 sets of 10-12 reps.
14: Landmine Row
- Place one end of a barbell in a landmine attachment or a corner.
- Hold the other end with both hands, hinge at the hips.
- Pull the barbell towards your chest, squeezing your back muscles.
- Lower the bar back down in a controlled manner.
- Perform 3 sets of 8-10 reps.
15: Rear Delt Flyes
- Hold a dumbbell in each hand, bend at the hips with a flat back.
- Lift the dumbbells out to the sides until they’re level with your shoulders.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back down slowly.
- Go for 3 sets of 12-15 reps.
16: Shrugs
- Hold a dumbbell in each hand, arms at your sides.
- Lift your shoulders towards your ears.
- Hold for a second at the top, squeezing your traps.
- Lower your shoulders back down slowly.
- Aim for 3 sets of 15 reps.
17: Chin-Ups
- Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- Pull yourself up until your chin is above the bar.
- Squeeze your biceps and back muscles at the top.
- Lower yourself back down slowly.
- Target 3 sets of 8-12 reps.
18: Pendlay Rows
- Stand with feet hip-width apart, bend over with a barbell in hand.
- Pull the barbell towards your lower chest, keeping your back flat.
- Squeeze your shoulder blades together at the top.
- Lower the barbell back to the ground with control.
- Perform 3 sets of 6-8 reps.
19: Cable Lat Pulldowns
- Sit at the cable machine, grab the bar with a wide grip.
- Pull the bar down to your chest, keeping your elbows tucked.
- Squeeze your lats at the bottom of the movement.
- Slowly return the bar to the starting position.
- Go for 3 sets of 10-12 reps.
20: One-Arm Cable Row
- Attach a handle to a low pulley, grab it with one hand.
- Step back, keeping tension on the cable, and pull the handle towards your torso.
- Squeeze your back muscles at the top.
- Slowly extend your arm back to the starting position.
- Switch sides and aim for 3 sets of 12-15 reps per arm.
21: Wide-Grip Pull-Ups
- Grab the pull-up bar with a wide overhand grip.
- Pull yourself up until your chin is above the bar.
- Squeeze your back muscles at the top.
- Lower yourself back down slowly.
- Target 3 sets of 6-8 reps.
22: Dumbbell Deadlifts
- Stand with feet hip-width apart, holding dumbbells at your sides.
- Hinge at the hips and knees to lower the dumbbells towards the ground.
- Keep your back straight and chest up.
- Stand back up by straightening your hips and knees.
- Perform 3 sets of 8-10 reps.
23: Straight-Arm Pulldowns
- Stand in front of a cable machine with a straight bar attachment.
- Grab the bar with a shoulder-width grip, arms straight.
- Pull the bar down to your thighs, keeping your arms straight.
- Squeeze your lats at the bottom.
- Slowly return the bar to the starting position. Aim for 3 sets of 12-15 reps.
24: TRX Rows
- Hold the TRX handles, lean back with arms extended.
- Pull your chest towards the handles, keeping your body straight.
- Squeeze your shoulder blades together at the top.
- Lower yourself back down slowly.
- Perform 3 sets of 10-12 reps.
25: Reverse Flyes on Incline Bench
- Lie face down on an incline bench, holding dumbbells in each hand.
- Lift the dumbbells out to the sides until they’re level with your shoulders.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back down slowly.
- Aim for 3 sets of 12-15 reps.
26: Hammer Strength Row
- Sit at the Hammer Strength machine, grab the handles with both hands.
- Pull the handles towards your torso, squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position.
- Keep your chest pressed against the pad throughout the movement.
- Go for 3 sets of 8-10 reps.
27: Sumo Deadlift
- Stand with feet wider than shoulder-width apart, toes pointed out.
- Grip the barbell with hands inside your knees.
- Keep your back straight, chest up, and pull the bar up by straightening your hips and knees.
- Lock out at the top by squeezing your glutes.
- Lower the bar back to the ground with control. Perform 3 sets of 6-8 reps.
28: Prone Y Raise
- Lie face down on a bench, holding light dumbbells in each hand.
- Lift your arms in a Y shape, keeping your thumbs up.
- Squeeze your shoulder blades together at the top.
- Lower your arms back down slowly.
- Aim for 3 sets of 12-15 reps.
29: Kettlebell Swings
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at the hips and swing the kettlebell back between your legs.
- Thrust your hips forward to swing the kettlebell up to chest height.
- Control the descent and repeat.
- Go for 3 sets of 15-20 reps.
30: Good Mornings
- Stand with feet hip-width apart, barbell resting on your shoulders.
- Hinge at the hips to lower your torso towards the ground.
- Keep your back straight and chest up.
- Return to the starting position by straightening your hips.
- Perform 3 sets of 10-12 reps.
Conclusion
And there you have it, folks! The 30 best back workouts for men that’ll have you looking like a superhero in no time. Make sure to mix and match these exercises into your routine to keep things fresh and challenging. Until next time, keep lifting and stay strong! Peace out!
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