How to Do a Back Workout | Gym Workout


Hi, guys. This is Max Tapper again for Howcast. And I’m going to show you guys how to do an
awesome back workout. Now, I specifically chose three different
exercises other than pull-ups, which are my favorite, because a lot of you guys have requested
that. Now, what I’ve chosen is a pull-down, lat
pull-down. Second one is going to be a bent over dumbbell
row. And the third one is going to be a rear delt
fly. That would’ve targeted every single muscle
in your back and help you get a nice, beefy back with a lot of definition. All right, so the first exercise I’m going
to show you how to do is going to be a lat pull-down. Now, I know I’m facing you on this machine. The proper way would be to be facing this
way. But, because it’s for display purposes, I
want you to see everything. So, this is how it’s going to work. We’re going to have our arms straight up. Again, we’re going to use our hands like hooks. Instead of squeezing with our hands, we’re
just going to hook them. Now, we’re going to think of pulling our elbows
down to the sides of our body. And slow on the way up. Now, once that bar comes near my sternum,
this exercise is done. Once my elbows get near the side of my body,
the exercise is done, okay? There and it’s over. Now, all these exercises will be done to about
12 repetitions. So, we’re going to pick a weight that’s challenging
enough, but we can definitely control it to 12 repetitions without squirming and trying
to find some other muscles to jump in and help. All right? So, we’re going to go through three sets of
12 repetitions at a lat pull-down. Now, we’re going to go into our second exercise,
which is going to be a dumbbell row, all right? Let me show you how to do that. Now, for our second exercise, we’re going
to a dumbbell row. And all we need is something like a bench
or some kind of seat that we could put our arm on to stabilize and take your pressure
off our lower back, okay? So, this is our position. Bending at the knees, hips out, back flat,
as parallel to the floor as you can get it. Okay? Now, we’re going to reach down, grab this
dumbbell and pull. Lower the weight down again and pull. Lower the weight down again and pull. The one thing you want to pay attention to
is you’re not trying to bring your dumbbell to your bicep. You’re trying to keep it as close to your
leg as possible. That just ensures that you’re using more lats
than biceps. And one more. Now that is our dumbbell row. So, you want to make sure that you choose
a right weight again that you can control for up to 12 repetitions. If you feel like you’re pulling with your
legs or pulling with your lower back, it’s too heavy, all right? So, second exercise, dumbbell row. Now, I’m going to take you into our third
exercise which is going to be a rear delt fly. And we can use this same bench that we’re
on, but we need to do is get a little bit smaller weights. So this third exercise is going to target
the upper-back muscles, okay? The nice postural muscles behind our shoulders. Our rear delts, our rhomboids and our traps. We’re going to pick something that’s much
lighter. These are going to be ten pounds. Our position is going to be leaning forward
and lifting out to the side. One, slow on the way down. Lean forward. All right, guys. So, those three exercises put together will
make an awesome back workout for you, especially, if you’re just starting. Now remember, choose a weight that you can
handle up to 12 repetitions. If your body is searching for something else
to help other muscles, then obviously, it’s too heavy. I prefer you guys to stay safe, all right? Now, remember. Four sets of 12 repetitions for each exercise,
okay? So, that’s 12, rest for about 45 seconds to
60 seconds. Another 12, rest again. Another 12, rest again. Done with that exercise and we go onto the
next one. So, four on lat pulldown, four on a bent-over
dumbbell row and then four on our rear delt flys. All right, guys? So get out there, have a good time, enjoy
and as always, be safe.

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