Back Workouts...

Dead lifts,

A fundamental workout, its just to complete not to include in your regular workout routine, if you dont even like doing back, just do this one exercise and you will be set. Well not really, but like I said if you dont want to workout your back, this is your best bet for muscular development throughout your back.

Keep in mind that dead lifts workout more than just your lower and upper back, they also target your legs greatly(if done correctly).

In my opinion, its best to start off with dead lifts right off the bat, since it is going to drain most of your power!

Dead lifts are known to develop overall body thickness, this is because of its movement, it commences from the floor and ends above your knees. This itself puts a lot of stress throughout the entire body, therefore making it work overtime with every rep.

A poorly executed deadlift can quickly result in injury: strained muscles, compressed vertebrae, even pinched nerves or damage to the spinal cord. So take great care in learning the deadlift well before moving into heavy loads.

***Proper Way to Dead lift***

Feet need to be shoulder width apart, index finger should be near position line on bar. Your butt needs to be parallel with the floor, this helps with initial lift. First you push with your legs while your back is as straight as possible and your head is looking upwards to the ceiling(less stress on neck). The rep ends when the bar passes the knees, and you are able to lock out.

****Warning*** It is advised to use an exercise belt for this workout.


Pull ups,



One of the best workouts for your upper back can only be known as the pull up, its quite simple to understand the function of the exercise. Its main focus is on the latissimus dorsi(lats). Inner and outer grip pull ups are the two main options here.

I recommend that your second exercise for a back day should be pull ups, since they too require a little getting used to. It seems to get easier if you keep practicing this workout. I have met people who couldnt even do a single pull up and after a couple of weeks of trying hard they were able to perform at least 10 good pull ups. So dont worry if you cant do many pull ups, keep trying! (and if you think you are over weight and it would be impossible for you, think again, I personally know someone who can do 20 pull ups and he weighs in at 285lbs!!!!)


Seated Cable Rows,

Very effective for the mid back section, also good for thickening the back muscles. Many bodybuilders love this machine, ask Arnold, he will tell you! It gives you the "brick wall" look that many top professional judges look for.
This exercise also targets the lower back if desired.
Remember to keep knees slightly bent and your back as staright as possible. By doing this, you will target the muscles on your back a lot better.