Introduction:
Hey, in today’s blog, I will tell you about the top 3back workouts you must add to your training routine if you want a bigger back. In my gym, many people love to do back workouts, but they cannot get a nice look back even if they are working hard enough and fulfilling their nutrition. Hey, don’t worry. I am here to tell you the top 3 back workouts as well as how to perform them correctly.
Top 3 Back Workouts:
So, from my point of view as well as the exercise biomechanics perspective, I have selected the top 3 back workouts; generally, in back workouts, we have three types of movement (vertical, horizontal and rotary vertical), so let’s talk about them one by one.
1. Neutral Grip Lat Pull Down:
Yes, you read the right; my number one choice is neutral grip lat pull down (neither wide grip nor reverse grip ).
You can see in the above picture that I have a slightly leaned back position while performing the lat pull down because when I lean back myself the plane of motion of the line of pull and the plane of motion of the vertical muscle fibres are aligned with each other which results in better hypertrophy as well as it becomes shoulder freindly.
2. Neutral Grip Chest Supported Row:
Now, the 2nd and best exercise for the back is the neutral grip chest supported row, and it’s for middle back bias.
As you see the position in the above video, I sit straight make my chest up and then pull the grip, and when released, I just protract the scapula for the full range of motion as well as a full stretch of the muscle.
Please note that if you can keep your back straight due to anatomical reasons, then just set your back as you feel comfortable within, and the chest support gives us stability so we can make better muscle-mind connections.
Now coming to the resistance profile, you can clearly see that it provides a better resistance profile because it provides torque all over the moment. ( Because we get momentum all over the moment).
3. Seated Rowing upper back biased:
The 3rd and last exercise is seated rowing but it is mainly upper back biased
As you see in the above video, just sit on the seated row machine and then just do the abduction (which means just take your elbow far from the body ) and just row and in eccentric just protract your scapula for the full range of motion(plz note that if you cant protract your scapula too much then don’t do it aggressively just do it in your available range of motion ).
So, as you can see in the resistance profile of this exercise, the plane of motion of the line of pull and the pof of the muscle fibres are aligned, making it more optimal.
Special tips:
Remember, whenever you are doing any back workout, always use a strap to hold the grip or bars so that your forearms won’t fatigue before the back muscle most beginners face this problem; their forearms and biceps get fatigued rather than back muscles because they hold the grip tightly. So, by holding the grip with the help of steps, you can make a better muscle-mind connection.