Back Workout for the Guys

Most guys hit the gym to tone their physique. Not only do they want bigger arms and ripped abs, but they want to get that tapered back to complete their godly form. Well, training your back muscles isn’t just about getting that impressive physique but it certainly does have some interesting advantages such as strengthening your spine, boosting your core strength, and even reinforcing your entire body against possible damages too. The question now is, which back workouts should you include in your fitness regimen? If you are at a loss as to which back exercise to use, here are some options to consider.


Stand in front of your barbell with your feet at hip-width apart. Bend your hips backwards to get a grip on the bars of the weight. Your grip should be positioned just outside of your knees. Make sure that your back remains flat. Extend your hips to go to a standing position while lifting the barbell from the floor until you are fully upright. Lower the barbell back to the floor slowly and repeat. 

Incline dumbbell row 

Another back exercise that will torch your back muscles is the incline dumbbell row. Adjust the bench to 30 to 45 degrees then lie on top of it chest-down. Hold a dumbbell in each hand then raise your shoulder blades back and together to perform a dumbbell row. Lower the weights back down and repeat 10 to 12 times. 


You should also do some chinup workouts to tone your back. Start by hanging from a chinup bar with your hands about shoulder-width apart with your palms facing towards you. Engage your core as you raise your body until your chin is over the bar. Lower yourself back to your starting position and repeat 15 times. 

Swiss ball leg curl 

The Swiss ball leg curl is also another workout that can enhance your back muscles. Start by lying on your back on the floor with your heels propped up on a Swiss ball. Your arms should be at your sides. Engage your core so that it is in plank position then drive down on the ball with your heels to raise your hips. Roll the ball towards you by bending your knees. Don’t forget to keep your hips raised. Roll the back to its first position and lower yourself back down. Repeat the steps 10 times. 

Pike-up to superman 

Do you want an extra challenge with your back workout? How about doing some pike-up to superman? Go into a pushup pose with your toes on top of a Swiss ball. Bend hips to roll the ball towards your torso until your hips are pushed upwards. Roll back until your body forms a straight line. Roll the ball towards your legs with your arms extended overhead. You should look like Superman flying downwards. Go back to your first position and repeat. Try to do at least 5 to 10 reps if you can manage.

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