Shredded Back : 5 best exercise for Strong and shredded back

 

Also read Muscular Chest : 5 best exercise for Big and Shredded Chest
 

In this article we will talk about "5 best exercise for Strong and shredded back".

Having a strong, wide, shredded back gives and immense looks to your personality. 

Back consist  Trapezius, Latissimus dorsi, Levator dorsi, Rhomboid major and rhomboid minor. 

Strengthening your back can help prevent injuries, pain. 

 

Also read Killer ABS : Best 5 exercise for killer ABS

 

Here are 5 best exercise for Back

1. Deadlift

It is one of the best and formost compound exercise for back muscles.
Deadlift can add strength and muscle mass to the back.

How to do

Stand straight with feet shoulder-apart. bent your legs at the knees and keep your back or spine in a  straight line and hold the rod. keep your shoulder down, now fully extend your legs and pull the bar up, it should end up standing straight with the barbell held at your waist line.

Set- 3
Rep- 8-10
Rest- 60 secs

 

2. Bent-over row

Bent -over row targets the lats, traps and rhomboids.

How to do

Stand straight feet shoulder width apart in front of loaded barbell. lean forward at the hips until your
torso is about parallel to the floor, now grab the barbell more then the shoulder width. now row the barbell,  pull with your elbow until barbell touches your belly.

Set- 3
Rep- 10-12
Rest- 60 secs

 

3. Single arm row

It increases your upper back strength, hypertrophy.

How to do

Stand straight next to a bench, now place your hand and knee on the side of the bench and place your other foot on to the floor. keep your spine straight and head in a normal state. Grab the dumbbell with your free hand, now pull the dumbbell to your side until your elbow passes your torso.

Set- 3
Rep- 10-12
Rest- 60 secs

 

4. Lat Pull down

In this exercise cable keeps the tension on the back muscles.

How to do

Set on the platform of the machine and place your thighs under the pad. now grab the bar handle wider then your shoulder width. keep your torso upright, core tight. now pull the bar down toward your chest. hold for a sec and then return to the starting position.

Set- 3
Rep- 10-12
Rest- 60 secs

5. Pull Ups

One of the best and simple exercise for your back muscles. it targets your Back muscles, biceps. 

How to do 

Hold the bar with overhand or underhand grip shoulder-width apart, hang with your arms fully extended. Keep your shoulders back and engage your abdomen. now move slowly towards the bar until your chest touch the rod or your chin is above the bar and here hold for a sec and then slowly return to the hanging position

Set- 3
Rep- 10-12
Rest- 60 secs

  

Also read Bigger Biceps : 5 best exercise for big biceps

Also read Get Bigger Traps : 5 best exercise for big traps

Also read- Top 5 home workout for Shoulder without any Equipment

Also read Want Bigger Triceps : 5 best exercise for triceps 

Also read  Shredded Back : How to do Pull up correctly