TOP 3 EXERCISES FOR BACK DAY

Number 1 For Back Day is Pull Ups.

Why its on list: is one of the best exercises for back because they focus on many points of the body simultaneously. Every Pull Up variation have the own benefits. Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. For us, the best you can do is to do 3 sets of Wide-grip variation and 3 sets of neutral-grip pull-ups.

Number 2 For Back Day is Single-Arm Dumbbell Row.

Why is this exercise on my list?: On Single-Arm Dumbell Row you must do each side.

The one arm dumbbell row works the latissimus dorsi, rhomboids, trapezius, and rear deltoids. Using the bench to keep the torso stable and at a hinge reduces the involvement from the core and lower body, meaning the intended muscles can be targeted and sufficiently challenged.

This is a great exercise for those new to rows, those who struggle with maintaining a hip hinge position or rigid torso, and anyone with strength imbalances between the two sides.

Number 3 For Back Day is T-Bar Row

Why is this exercise on my list?: the supported T-bar row allows you to train your back heavy with high volume. You’ll be relatively safe doing so because you won’t have to worry about keeping you back flat or maintaining a good back angle. The design and angle of the bench places you in the proper position, and all you have left to do is train. Also, the T-Bar row like most machine work, makes it tougher to change the angles to make your lift easier. While there’s a time and place for cheating your form.