Back Workout

It is common knowledge in the bodybuilding community that having a perfect developed back is essential for anyone who likes to work out for muscle build. The back consists of three main muscle groups. The upper back, the mid-back and the lower back muscle. They are a large muscle group and they need increased workout time in order to grow them. It is very important when you perform a back workout to divide the exercises in such a way so that all three primary back muscle groups get properly trained.

Here is a back workout that will help you grow your back muscles:

Bent Barbell Rows: 

Bend over and grab a barbell with your hands at a shoulder width. Keep your knees slightly bended. Lift the barbell placing your arms straight. Keep the upper body at an angle of 45 degrees and arch your back. Lift the barbell into your stomach by moving just the arms and holding your body steady. Let it go down slowly and repeat the whole movement.

One Arm Dumbbell Row: 

Put your one knee on a flat exercise bench with and place your other foot beside the bench. Place your one hand on the end of the bench. Grab a dumbbell with the other one. Keep your back flat and start lifting the dumbbell slowly focusing on your back muscles. Remember to keep your elbows close to your body. Repeat the movement with the other hand.

Seated Pulley Rows: 

Grab the handle of a low cable pulley with both hands. Keep your knees slightly bent. Lean forward until your arms are totally stretched. You must feel the tension in your mid back muscles. Stay in that position for a second or two. Pull the handle towards your stomach slowly and keep that position for a second or two again.

Lat Pull downs: 

Grab a straight bar which you have previously attached to a high pulley. Make sure the width of your grip is at your shoulders. Straighten your arms slowly until your back muscles are being stretched. Stay there for a second. Then pull the bar down until it touches your chest. Hold there again.

This is a basic back workout for all three primary back muscle groups. After completing those exercises you should feel your back muscles burning. If not try to add some wait. Your goal is to maximize the intensity and trigger muscle growth. And remember that training itself is not enough. You need to feed your muscles with the proper amount of amino acids and proteins.