For every muscle group workout, you should have 2 types of training. First is the machine workout training, when you use machines at the gym for doing the exercises, and the second is weights lifting workout training, when we use dumbbells and bars for doing the exercises. The most important thing, when it comes to the full back workout, is that you have to change your exercises, so that they could be different each time. Because of that, the smartest thing that you could do for your back, is to have one training with machines, and then the next with dumbbells and bars.
Pull Downs
Now let’s start from the beginning. Back is one pretty big muscle group. So because of that you should start with the first part, and that is the upper back that is the muscle called Rottator Cuff. And the best exercise for these upper back muscles, are the pull downs.
Wide-Grip Pulldown
The wide-grip pulldown behind the neck is one of the first, and at the same time one of the best exercises you can do for your back muscles. It will give you sexy and glowing look on your upper back. So, this is the first exercise that you want to do, in your full sexy back workout.
Front Lat Pulldown
The second exercise is the front lat pulldown exercise. This is one exercise for your back muscle that is called latissimus dorsi, or as we all call them, the lats. They are located on the sides of your middle back, going down to the lower back. They actually look like wings, if they are, of course, well trained. Some will say “Red Bull doesn’t give you wings, lat pulldowns do!”
You can also do them with your hands a little bit closer. It will give you a perfect effect, too.
The Seated Cable Row
The next exercise is the seated cable row. It is a machine that will work your lower back, and the lower part of the lats. Here it is.
Bent Over Barbell Row
Now it’s time for the weights and barbell exercises. You need to do the pulldown behind the neck exercise, every training. This is the second exercise. So this exercise works for the upper lats, and of all the weight exercises, this is the one that works the best. You should do it right after the pulldown exercise.
One Arm Dumbbell Row
The next exercise is the one arm dumbbell row. It is a great exercise for the middle back, and it’s also good because it doesn’t put pressure on the lower back. You just need to find a bench and take two dumbbells, or one it’s ok too. Then place your left leg on the bench, and place the left hand on the other top of the bench to make a support. Then take the dumbbell in your right hand, and lift next to your body. Many people do this exercise wrong, so you really need to focus to do it right. This is one of the best back exercises.
Pull ups
And the last exercise is the pull up. Actually, this is an exercise that is very hard to do it alone. You would probably need someone to hold your legs for you and to help you a little bit. You can do it behind your neck, or in front.
