What is the most effective Back Workout?

Many people have this question what is the most effective back workout? So, first of all we try to know what is an effective back workout. So, every workout that strengthens your back muscles and helps you achieve your desired goal by bringing them in a good shape is the most effective back workout for you. You must have read many articles or heard from many people that do this exercise, it will improve your back muscles. But the exercise or workout routine which is effective for them doesn’t need to also be effective for you. You need to train each muscle of the back properly for a good back workout. You have to do every workout that hits all your back muscles.

Let’s see some such effective back workouts that you can include in your workout routine.

Lat Pulldown

Lat Pulldown(most effective Back Workout)

Lat pulldown is a great exercise for the back. It targets the latissimus dorsi muscle of the back, which we also call the lats muscle. If you want the V-taper look, you’ve got to hit your lats, and the Lat Pulldown is one of the best exercises for that. Having strong lats can also help you to relieve with some types of back pain.

How to perform?

  • First, you grasp the bar wide with an overhand knuckles-up grip. You have to pay special attention that you do not have to hold it too wide.
  • Pull the bar approximately to your chin. You may shift slightly backwards while pulling the bar down. And while performing the exercise, your torso should be stationary and your feet should be flat on the floor. You have to engage your abs while pulling the bar.
  • When you pull the bar down, you have to hold it for 2-3 seconds and squeeze your shoulder blades.
  • The bar which is near your chin, now has to be taken slowly under control to its starting place.

Barbell Bent Over Row

Barbell Bent Over Rows(most effective Back Workout)

Barbell Bent Over Rows is a compound exercise that helps us to gain strength and size. Although this exercise targets nearly all our back muscles, it mainly targets our upper back muscles like the lats and rhomboids.

How to perform?

  • Grab the barbell with a pronated grip and slightly bend your knees. Then bend your waist and bring your torso forward. And keep your back straight and parallel to the floor.
  • The barbell should be hanging straight in front of you as your hands will be perpendicular to your back and the floor.
  • Keeping your torso stationary, pull the barbell towards you. Keep your elbows close to your body and use your forearms to hold the weight. And while holding up, squeeze your back muscles.
  • Lower the barbell in control form to your starting position.

Seated Cable Row

Seated Cable Row(most effective Back Workout)

Seated cable row helps in developing our back muscles. It mainly hits our mid-back muscles.

How to perform?

  • You have to sit on the bench and grab the cable attachment. Then you have to bend your knees a little.
  • Pull the attachment toward your lower abdomen. But keep in mind that while pulling the handle back, your torso should not move backward.
  • Squeeze your back muscles while keeping your chest out as you pull the handle backward.
  • The handle is to be slowly moved to the starting position with constant tension while stretching completely.


Hyperextension(most effective Back Workout)

Hyperextension is a great exercise for the lower back. This increases your lower back strength. It trains your hamstrings and glutes along with the lower back.

How to perform?

  • You have to lie down on the hyperextension bench with your face towards the floor. And tuck your ankles into the foot pads of the bench.
  • Keeping your body straight, cross your hands in front of you.
  • Keeping your back straight, you have to bend forward from your waist. And you have to bend until you get a good stretch on your hamstrings. But one thing should be kept in mind there should not be so much bend that your back starts getting round.
  • After coming down, you have to take your torso back to its initial position.

Conventional Deadlifts

The conventional deadlift is one of my favorite exercise. This exercise helps you a lot in gaining strength and size. This is one of the best compound exercise because when you deadlift, you train every single muscle in your body. It also helps a lot in correcting your body posture.

How to perform?

  • You have to stand and make sure your feet should be shoulder-width apart. And put the barbell in front of your feet.
  • Leaning your hips back, lower yourself and grab the barbell.
  • Come into the standing position by pressing your feet firmly on the floor and pushing your hips forward.
  • While holding the barbell, you need to keep your knees, legs, hips, and back straight.

Should I start my back workout with deadlifts?

Now, this question arises in the mind of many people should I start my back workout with deadlift?

So, a big yes from my side, you can start your back workout with deadlifts. Because your energy level is very high at the beginning of the workout, you can lift heavy weights in the deadlift. And as I told you above, the deadlift is a great compound exercise that trains almost all the muscles in your body. So, when you apply a heavy deadlift, your chances of gaining muscle and strength increase.

How many sets for the back workout?

Now comes another question “How many sets for the back workout?” How many sets of back workouts should we do?

The answer to this question depends on different parameters like whether you are a beginner, intermediate or advanced, what is the goal, or what workout routine you follow. But, if you are a beginner then you can do 3 sets of 8-12 repetitions.

Can’t feel my back workout.

Many people have this problem that they can’t feel their back workout. So, there are many reasons for not feeling your back muscles during a back workout.

  • Mind-Muscle connection is the biggest reason why you cannot feel your muscles during the workout. The muscle-mind connection means that whenever you train a muscle, you need to pay attention to it.
  • Wrong form or wrong technique is one of the major reasons why you cannot feel the muscles during the workout. Whenever you exercise, keep this in mind that you perform in the right way. By this, you will be able to feel your muscle and you will also get better results.
  • Choosing wrong weight. Many people try to lift more weight than their capacity by looking at others or for some other reasons due to which people are not able to control the weight properly and their form gets spoiled due to which they are not able to feel their muscles. So, always choose the right weight to lift.

Can back exercises make you taller?

Many people have this question in their mind will our height increase by doing back exercise? No, it is not like that at all. There is no such exercise that will increase your height. Your height depends on your genetics. So, back exercise can’t make you taller.

Can back exercises make back pain worse?

No, back exercise can’t make back pain worse. If someone does not have a serious injury, then back pain does not occur due to back exercises. Infact back exercise helps you to get relief from back pain. Just make sure that you perform the exercise with the correct form.

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