The Best Back Muscle Workouts Plan

So you’ve got massive shoulders, a massive chest and big arms but what about your back? A strong and well-built back from proper back muscle workouts is essential for a balanced physique and better athletic performance.

If you have been neglecting your back as of late then it is time to start applying more focus to this with these great tips and even a proper workout to follow.

back muscle workouts

Building a strong sexy back is much easier when you follow a good plan.

Compound Movements?

It is best to start with compound exercises, this is always the best way for a beginner to get into the exercises, the compound exercises not only help with your back but also help develop coordination and core strength. Try and do moves like deadlifts which work your glutes, back and legs as opposed to something like  a stiff arm pull down which is just an isolated exercise.

It is also important to not sacrifice good form for a higher weight, putting lots more weight on the barbell is not a recipe for gaining size, just one for a bad injury.

Hauling the heaviest weight available is not the best way for building muscle.


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Building a stronger muscle-mind connection will help you perform better in all your workouts.

That Muscle-Mind Connection

Not many people enjoy training there back, they would rather be doing some bicep curls or crunches, many people have found training there backs to create a better mind-muscle connection. People usually struggle activating there lats as they don’t know how to flex, now with persistent back training this can pay off.


When you think of a good back workout you should be thinking of barbell rows and lat-grip pull-downs.

Bent-over rows are perfect as they target the middle traps mostly running down the center of your back, these help create a nice thick back, combined with the lat pulldowns and you will also create good width too, use this in the back workout for amazing results.

Flexing And Squeezing

To get the perfect back it is absolutely essential that you  flex and squeeze each muscle at the peak of each rep, an isometric exercise like flexing a muscle for 5 seconds before releasing helps get the muscle working and also fatigues it.

Any sort of isometric hold will increase the amount of time a muscle is under tension as well as improving the mind-muscle connection, this creates better mass gain results.

back workout

Get a good back workout going and you will achieve results in no time.

Back To Work

Are you ready to get these tips into action?  Be sure to push yourself to lift heavy on the sets that require it, but keep good form and rest times precise, check out the workout below.

The Workout

Rest 30-60 seconds between the warm-up sets.

Rest 60-90 seconds for the harder work sets.

Chin-Up – 6 sets of 10 reps at bodyweight.

Bent Over Barbell Row – 2 warm-up sets of 6-10 reps, 3 heavy sets of 6-10 reps.

Wide-Grip Lat Pulldown – 2 warm-up sets of 8-12 reps, 3 heavy sets of 8-12 reps.

Seated Cable Rows – 3 sets to failure, approx. 6-8 reps.

Barbell Deadlift – 2 sets of 10-15 reps on a light weight.

This back muscle workouts plan should help you achieve a great back in time, and with persistence it will get better over time. Please feel free to comment below.

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