Back Workout Routine

The muscles in the back form an important part of any workout routine, however, it is often seen that many beginners as well as advanced workout routines, have no or little place for back exercises. A back workout routine is necessary for stronger back and good posture. At the same time, there are some exercises, which also work other muscles indirectly. Along with back exercises, you will also need to include some abdominal exercises, as these will help in training and strengthening the lower back muscles, which are often the most difficult to train. Core muscles form an important part of most of the sports and other physical activities.

Back Workout Exercises

When you are working the back muscles, you should focus on squeezing the muscles for better results. It is important you do not use very heavy weights as you will go sore. The key to these exercises is to go slow, as it is extremely tough to perform the exercises in slow motion.

Close Grip Pulldown
This is an exercise machine which is available in most of the gyms. Often it is the wide grip, which is attached but you will have to use the close grip. This exercise can be a part of the back muscle workout for women as well as men.

Lat Pulldown
To do this exercise you will use the same machine you used for close grip pulldown, however, you will use the wide grip this time. This is a simple exercise, which is normally practiced both by men and women.

Seated Rows
Visually, it may appear that this exercise works the muscles of the arm only. However, the truth is this exercise works the back muscles more than it works the arm muscles. There are two different ways of doing this exercise. It can be done by pulling the cable down, as you are standing or pulling the cable towards you, when you sit.

Back Extensions
This is one of the best exercises for the back, chest as well as abdominal muscles. However, when you are doing this exercise, you should take care that you do not have jerky movements, as there are chances of injuring the lower back when you do so.

Lying Lat Fly
If you like freehand exercises or dumbbell exercises, then this is an exercise for you. When you use free weights, it is important you do not use very heavy weights. It is recommended to perform the movements in slow motion for better results.

Dead Lifts
Dead lifts is a compound exercise, which works the back and the legs. It can be done using a dumbbell or barbell. When you are doing the exercise, if you feel any sort of pain, then discontinue and seek assistance from your trainer.

One Arm Dumbbell Rows
Contrary to the belief, this exercise works the back. Like I have previously mentioned, the heaviness of the dumbbell is not important, but the method in which you do the exercise. Slow motions work the muscles better as compared to heavy weights.

Back Workout Routine

You can get your back workout designed from your trainer. Back and chest workout routine can be combined together. We will now see a sample routine, which will give you an idea about how your routine should look like.

Exercise	Number of Repetitions per set	Number of Sets
Pull Ups	8 to 12 repetitions	3 sets
Dead Lift	8 to 15 repetitions	3 to 4 sets
One Arm Dumbbell Rows	8 to 10 repetitions	2 sets
Back Extensions	8 to 15 repetitions	3 sets
Lying Flat Fly	8 to 12 repetitions	2 to 3 sets

Before you do any workout, do not forget to warm up well. Any cardiovascular exercise can be chosen for a warm up. Stretching before and after the workout is also important. If you suffer from shoulder pain or back pain, it is better to consult a doctor before you start with the routine.