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Best 10 Upper & Lower Back Exercises

Best 10 Upper & Lower Back Exercises
    Best 10 Upper & Lower Back Exercises

    Most beginners may get confused when it comes to back exercises.

    Fortunately, we are here today to share with you the best 10 exercises to build your back Muscle.

    To accomplish the task ideally and faster, we will need to know the appropriate tools for this kind of exercises.

    We picked these exercises based on several determinants like how difficult each exercise is, possible literature and so on. The following list will also help you know where to put each exercise in your workout program.


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     1- Barbell Deadlift

    نتيجة بحث الصور عن ‪Barbell Deadlift‬‏

    The first exercise on our list is Barbell Deadlift, It hits the entire back chain of calves to the upper traps. It is the perfect one for overall backside improvement.

    To do the exercise in a perfect way, follow the instructions below:


    1. Approach the tape so that it is centered around your feet. Your feet should be around the width of the hip joint. Bend in the hip to control the strap on the shoulder width allowing the blades to shoulder lengthwise. Usually, you would use a rotating grip.
    2. Now your feet and the grip are set, take a breath and then lower your hips and flex your knees until the bar touch your shins. Look forward and try to keep your chest up and the back bent. Then drive through the heels to move the weight upward.
    3. Pull the bar back after it passes the knees aggressively while pulling shoulders blades together as you drive your hips forward into the bar.
    4. Finally, Lower the bar by turning at the hips and guiding it to the floor.

    This exercise is great when you do it first before you are going heavy ( sets fewer than six repetitions). But if you are planning to do it for repetitions, It's better if you did it later in your workout.

    Recommended Repetitions: 6reps.



    2- Bent-over Barbell deadlift

    نتيجة بحث الصور عن ‪Bent-over Barbell deadlift‬‏

    This is another back workout in terms of sheer weight. It will work the muscle of the lower and upper back, especially the large one. Like other back workouts, this one needs to be done in a great form.

    How to do it?


    1. First, Hold a Barbell with a pronated grip with palms facing down. Then flex your knees slowly and slightly bringing your torso forward. Keep the back straight while bending at the waist until it's parallel to the floor. Make sure that you keep your head up.
    2. Breath out while your torso is stationary and lift the barbell to you. Use only the forearms to hold the weight while keeping the elbows tight to your body. Hold for a brief pause after you squeeze the back muscle.
    3. Now, Lower the barbell slowly back to the first position.

    Recommended Repetitions: 6-8 or 8-10 reps.

    Note: This exercise is not recommended for people who have back problems.




    3- Wide grip Pull up

    صورة ذات صلة

    This is my favorite workout, maybe it is the most popular workout. The good and great form is really required here. The wide grip pull-up is useful for a longer range of motion when the grip is closer. with an optimized starting joint position, you can increase the wide grip pull up to an advanced degree.
    Tip: You would add a weighted belt if you do pull-ups early in your daily program.

    How to do it perfectly?


    1. Starting point: Hang freely on a wide grip on a pull-up bar with your arms extended.
    2. Pull your body up by bending the elbows. Don't swing to complete the workout. And try to get your chin above hands.
    3. Now pause at the top before starting to lower your body to the starting point.

    4- Standing T-bar row

    نتيجة بحث الصور عن ‪Standing T-bar row‬‏

    Why this exercise is here on our list? You can add more weights here. some trainers may translate this exercise into a bit of cheating using knees and hips. For some, this may be a challenge to keep the back flat, in this case, the better choice is a supported version.

    How to do it?


    1. First of all: you have to keep your legs locked in a bent angle. Place a bar in a corner to keep it fixed and load a suited weight onto your end.
    2. Use your legs and hips to stand over a bar and place a Double D handle row handle around the bar. and rise to a standing position.
    3. Your arms should be stretched and Imagine a wide stance with your hips back and your chest up.
    4. Retract the shoulder blades and flex the elbows to pull the weight to the upper abdomen.
    5. Pause and take a breath, then return to your starting position.



    5- Wide grip seated cable row

    نتيجة بحث الصور عن ‪Wide grip seated cable row‬‏

    Training on a wide grip on a flat bar is a good change because it turns the emphasis to your upper lats.

    How to do it?


    1. Sit at a low pulley cable station, and hold the bar attachment with your hands slowly wider than your shoulder.
    2. Grab the v-bar while your feet are placing in front of the platform making sure that knees are not locked and bent.
    3. Pull back -with arms extended- until the torso is at 90 Degree angle from legs The back should be arched and chest sticking out.
    4. Keep the Torso stationary and pull the handles back towards it. and make sure to keep the arms so close to the torso until you contact the abdominals.
    5. Breath out as you complete the workout at the time you should be squeezing the back muscle hardly.
    6. Finally, Hold the contraction for a while and go back to the starting position while breathing in, Repeat it for a number of suitable repetitions.


    Recommended Repetitions: 12 reps.


    6- Reverse-Grip Smith machine row

    This workout had meanings: First: The Biceps working in a great role, and a lower portion of the lats will become the target after pulling back the elbows closer to your sides. The smith machine will let you concentrate your energy only on pulling as much as possible of weight and you will not worry about balancing it.

    How to do it?


    1. Place the Barbell added to The Smith machine to a 2 inches height below your knees. then bend the knees and bring the torso forward by flexing at the waist. and make sure to keep the back straight until it is parallel to the floor.
    2. Hold the barbell with a pronated grip and try to unlock it from the rack of the machine.
    3. Starting point: Now let the Barbell hang in front of your body while your arms hanging extended to the torso and the floor too.
    4. Lift the barbell when you breathe out while the torso is stationary. Now keep the elbows closer to the body and do not try to force yourself with forearm instead of holding the weights. Now squeeze your back muscle and pause for a while.
    5. Finally, Lower the weights to the starting position slowly, and repeat the workout as much as you can


    7- Close-Grip pull-down

    This is a similar exercise to the previous workout we have mentioned above - Wide grip pull ups-.

    How to do it?


    1. Use a pull-down machine, with a wide bar attached to the top pulley, and adjust the knee pad so it fits your height.
    2. Use the palms to grab the bar while they are facing forward with prescribed grip.
    3. Now your arms are extended in front of the body, holding the bar with chosen width, Bring the torso back about 30 - 35 degrees. stick your chest out while creating a curvature lower back.
    4. Bring the bar down while you breathing out until the bar contacts the upper chest by moving the shoulders down and back.
    5. Now slowly raise the bar back to the first position while squeezing the shoulders blades together. Breathe during the portion of the movement while the arms are fully extended and stretched lats.


    Recommended Repetitions: 8-12 reps.

    8- Single-Arm dumbbell row

    نتيجة بحث الصور عن ‪Single-Arm dumbbell row‬‏

    With this workout, both sides work in an independent way. That gives you the ability to move a lot of weights. in the other hand, this will help you to support the lower back when you place one hand on board.

    How to do it?


    1. Place a dumbbell on a flat bench on each side of it. Then place the right leg on the top end of the board, bending the torso forward and make your upper body parallel to the floor. For support, put your hand on the end of the bench.
    2. Starting point: Pick up the dumbbell using your left hand, Keep the lower back straight while you hold the weight. the palms should be facing the torso.
    3. Keep your arm close to the right side, while pulling the resistance straight to the side of the chest. Now breath out as you complete these steps.and make sure to let your upper torso stationary, the arms only move.

    1. Finally, Breath in while you Lower the resistance slowly and straight down to the first position.
      Switch sides and do the same with it.
    Recommended Repetitions: 10-12 set.




    9- Decline bench dumbbell Pull-over

    This exercise you may be familiar with. It allows targeting the torch and lats. You just need to make sure the dumbbell clears the head and drop it behind you on the floor when you complete the workout.

    How to do it?


    1. Lie down on the decline bench with your legs locked in the position, use the pronated grip to reach the barbell behind the head. make sure your palms are facing out, then try to grab the barbell wider the width of shoulders apart for this workout.  lift the barbell up from the floor by using your arms in a slow move.
    2. Now your arms should be extended when you position properly.
    3. Start with driving the barbell back down in a semicircular way. when it is close to the floor stop and make sure your arms are parallel to the floor and keep them fully extended.
    4. Finally, Bring the barbell up until you get to the starting point.
    5. Repeat the exercise for the recommended number of reps.


    Recommended Repetitions: 12-15 per set.


    10- Single-Arm Smith Machine Row

    نتيجة بحث الصور عن ‪Single-Arm Smith Machine Row‬‏

    To perform this workout you will basically do it on a  single-arm on a smith machine. It is a great and excellent workout for the lower lats.

    How to perform it properly?


    1. Starting position; Load a suitable weight for you with the bar at a high level. and take the wide grip on the bar and unhook the weight and remove off the hand from the bar. make sure that your arms are extended while you stand up with straight head and chest up.
    2. Bend the elbow, and raise your upper arm. Don't stop until the upper arm is parallel to the floor.
    3. Take a breath, and return to the first position.
    4. Repeat for the recommended amount of repetitions.


    Recommended Repetitions: 8-10 or 10-12.

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