Exercises for back

Exercises for back? Hello guys :)! How are you feeling today? Today I am gonna show you the best exercises for your back. I love training my back, I train it twice a week. I made my own program to train every part of my body twice a week. On Monday – chest, shoulders and triceps. On Thuesday – back and biceps. And on Wednesday – leg day, and I repeat this program the next part of the week. I train 6x times a week and I rest on Sunday, you should have rest days, its good for your muscles. It doesnt mean that if you rest you wont gain muscles, even the rest day is the most important day. I will show you picture for every exercise and there is aslo a video.

  • The first exercise – Lat Pulldown ( Cable )

The first exercise and the most useful is called Lat Pulldown ( Cable ). Sit on the pull down machine with knee pads on it for supporting your legs. WITH FULL STRAIGHT BACK. The most important thing for every back exercise is YOUR BACK TO BE ALWAYS STRAIGHT! You put the hands on the pull down bar not too close but not too far away from eachother. You should pull down the bar until it touches the upper chest, pause and squeeze the back muscles. Do this exercise for reps.

Lat Pulldown ( Cable )
Lat Pulldown ( Cable )
  • The second exercise – Lat Pulldwn – Wide Drip

The second most useful exercise is called Lat Pulldown – wide drip. Its like the first one BUT HERE YOUR HANDS ARE FAR AWAY FROM EACHOTHER. And your BACK HAVE TO BE STRAIGHT! You sit down at the same machine and put your knee under the pads for supporting your legs and body. When you pull the down cable bar you should pull it down to your upper chest only with hands. Dont help youself with your whole body. You will see in the video how I do it. Do this exercise for reps.

Lat Pulldwn - Wide Drip
Lat Pulldwn – Wide Drip
  • The third exercise – Lat Pulldown ( Machine )

The next exercise is called Lat Pulldown ( Machine ). Its simple and this exercise has the same name like the other ones, but it trains different part of our back. On the picture you can see which muscles you train the most. You have to sit down under the knee pads again so you have balence. You pull down the handles near to your upper chest. On the video you will see the right form and dont forget to KEEP YOUR BACK STRAIGHT! Do it for reps.

Lat Pulldown ( Machine )
Lat Pulldown ( Machine )

  • The fourth exercise – T Bar Roll

One of my favourite exercises is called T Bar Roll. First of all put weight on one end of a barbell, put your legs on the machine and then grab it with both of your hands. Pull it to your upper chest and lower the bar then pull it again for reps. Keep your back STRAIGHT.

T Bar Roll
T Bar Roll
  • The fifth exrcise – Seated Row Cable

The last and the most useful and one of my favourite exercises is called Seated Row Cable. First of all you sit with chest upright and BACK STRAIGHT, then grip the handle attachment with both hands. After you handle it you pull it towards your stomach and slowly return it to the same place then you pull it to your stomach again, repeat for reps.


  • My back after these exercises

The back is the most complicated muscle to train. These 5 exercises are one of the most useful and helpful. If you train your back at least twice a week and eat protein from food you will have impresive back! If you dont know what protein is look at my blog I posted yestarday. There I said the answer to the question “What is protein?”. I hope you will enjoy the video. I will drop back picture so I can motivate you to train your back. Bye for now guys!

Here is the video: