Having astrong and well-defined backisn’t just about looking goodit’s a foundational component forsupporting functional strengthand good posture.
But which workouts are best for building back strength?
Fortunately, strengthening your back doesn’t mean spending countless hours in the gym.
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What You Need:A lat pulldown machine, a pull-up bar, and a pair of dumbbells.
The workout should take approximately 40 to 45 minutes.
The Routine:
1.
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Pull-ups
2.
Lat Pulldowns
3.
What You Need:A barbell, a cable row machine, and weight plates.
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This routine should take approximately 45 minutes.
Directions:Begin with deadlifts to engage your entire back, including the lower and mid-back muscles.
Move to barbell bent-over rows for upper back thickness and finish with seated cable rows for additional volume.
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Rest for 90 seconds between sets.
Deadlifts
2.
Barbell Bent-over Rows
3.
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What You Need:A pair of dumbbells, a workout bench, and an optional suspension trainer.
The workout should take approximately 35 to 40 minutes.
Directions:Start with single-arm rows to target your lats and traps.
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Next, perform inverted rows, which will hit your upper back while using your body weight for resistance.
Finish with band pull-aparts to improve shoulder stability.
Rest for 60 seconds between sets.
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Dumbbell Single-Arm Rows
2.
Inverted Rows (Bodyweight)
3.
What You Need:A cable machine with a straight bar and rope attachment.
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The routine should take approximately 40 to 45 minutes.
Finish with face pulls to hit the rear delts and traps.
Rest for 60 to 90 seconds between sets.
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Half Kneel Cable High Row
2.
Straight-arm Lat Pulldown
3.
What You Need:Light dumbbells, a sled with a rope, and either kettlebells or dumbbells.
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The workout should take around 30 to 45 minutes, rest periods included.
Finish with farmer’s carries to work the traps, shoulders, and core.
Rest for 60 to 90 seconds between sets for optimal recovery and intensity.
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Renegade Rows
2.
Hand-over-Hand Sled Pulls
