Complete workout for the back! Mixing both old school and modern exercises to produce great results.
When it comes to training any body part, it's important to include enough exercises to work all the muscles of that area. Versatility is the key.
Here is a great back workout that includes both bodyweight and weight exercises, and both old school and modern exercises to produce results.
Pay extra attention to the curvature of the spine: it will make a massive difference in how the exercises will work the muscles.
In general, when your upper back is arched and you have a thoracic extension, you will work the lower traps and other middle back muscles more efficiently. It's also very hard to hit the teres major muscle without arching your back.
When your upper back is round, it's much easier to hit the lats and biceps because other back muscles aren't fully engaged.
Complete Back Workout
Arched wide pull up: 3 x 3-7 repetitions
Hollowbody pull up: 3 x 3-7 reps
Front pull: 3 x 3-6 reps
Lat pulldown: 3 x 10-20 reps
One arm lateral pulldown: 3 x 10-20 reps
Lateral raise with neck bridge: 3 x 8-10 reps
Decline overhead fly: 3 x 8-12 reps
Take 1-2 minutes of rest between sets and exercises. You can do this workout 1-3 times per week.
Back Workout Exercises
Arched Wide Pull Up
Take a wide grip and do a pull up while keeping your back arched. Arched wide grip pull up will work primarily the lats, teres major, posterior deltoid and middle traps.
Hollowbody Pull Up
Keep your lower back flat or slightly round by contracting your abdominals and do a supinated chin up. This variation will target the biceps and lats.
Bring your knees to your chest and pull yourself up with straight arms by utilizing your lats. Front pull will hit the abs and lats.
Lean forward in a 45-degree angle, keep your arms straight and focus on pulling the cable down with your latissimus dorsi.
One Arm Lateral Pulldown
Take a kneeling stance and distance yourself from the cable so the cable comes from a 45-degree angle. Focus on pulling down with your one arm. Try to feel the teres major and lats working heavily.
Lateral Raise with Neck Bridge
Do a neck bridge and use light dumbbells to do a shoulder raise (shoulder adduction). This exercise was invented by the old school bodybuilder John Grimek and it will work the lats and teres major muscles.
Decline Overhead Fly
Keep your back arched and do an overhead fly motion. Use light dumbbells. This is a great exercise to open up the ribcage and shoulders. The exercise works the chest and lats.