Best Back Workout For Wider Back & V Shape

BEST SQUATS LEG WORKOUTS

Back Workout, I have been doing all my workouts based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for workouts

Setting Your Back Workout Routine

Complete ARM Workout should hit:

Back Workout
  • Upper Traps
  • Lower Traps
  • Rotator Cuff
  • Teres Major
  • Lats
  • Low Back / Erector Spinae

I Will Break Down Each of my Back workouts Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate-Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

Back Workout #1 Wide Grip Barbell Row

Back Workout
  1. Movements
    • Starting by gripping a barbel or by holding 2 dumbbells, a wide overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feets inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats & Traps.
  6. Summary & Tips
    • Starting by gripping a barbel or by holding 2 dumbbells, a wide overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feets inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Back Workout #2 Narrow Grip Barbell Row

  1. Movements
    • Starting by gripping a barbel or by holding 2 dumbbells, a Narrow overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feets inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats & Traps.
  6. Summary & Tips
    • Starting by gripping a barbell or by holding 2 dumbbells, a wide overhand grip, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feet inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Back Workout #3 Lats Dmbbells Pull-ups

  1. Movements
    • Starting by holding a dumbbell, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well, you can use a bench for beginners, or you can perform it while standing if you are advance enough
    • The knee is in line with your shoulder.
    • Elbows are beside your waist and close to your body.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your waistline) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats.
  6. Summary & Tips
    • Starting by holding a dumbbell, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well, you can use a bench for beginners, or you can perform it while standing if you are advance enough
    • The knee is in line with your shoulder.
    • Elbows are beside your waist and close to your body.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your waistline) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

BackWorkout #4 Lats T Barbel Pull-ups

  1. Movements
    • Starting by gripping a barbell with both hands, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feets inline with your shoulders
    • Hands are slightly narrower than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats & Traps.
  6. Summary & Tips
    • Starting by gripping a barbell with both hands, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Feets inline with your shoulders
    • Hands are slightly narrower than your shoulders
    • Elbows are beside your waist.
    • Then start by extending your arms and back muscles downwards without moving your lower back and keep the right angle.
    • Then pull up when your reach the peak point (your lower abs) and try to squeeze and hold for 2sec.
    • Stretch your Lats by going down as much as you can.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

BackWorkout #4 Lats T Barbel Pull-ups

Back Workout
  1. Movements
    • Starting by gripping a barbel, with a wide overhand grip.
    • Start by Lifting the Bar off the ground, while bending your torso with your chest facing the ground
    • and bending your knees.
    • Feets inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by pulling up the Bar off the ground, moving your lower back from 90% to Straight, and keep the right angle.
    • Then pull up when your reach the peak point (your Thighs) and try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lats & Traps.
  6. Summary & Tips
    • Starting by gripping a barbel, with a wide overhand grip.
    • Start by Lifting the Bar off the ground, while bending your torso with your chest facing the ground
    • and bending your knees.
    • Feets inline with your shoulders
    • Hands are slightly wider than your shoulders
    • Elbows are beside your waist.
    • Then start by pulling up the Bar off the ground, moving your lower back from 90% to Straight, and keep the right angle.
    • Then pull up when your reach the peak point (your Thighs) and try to squeeze and hold for 2sec.
    • focus on the mind-muscle connection that is crucial to maximizing hypertrophy of the back.
    • Don’t lock your elbows while at the start point.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles check.

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