Back Workout (8) – Deadlift

While many would consider deadlift as leg workout, I personally include it in my back workout routine. Well, deadlift actually can be considered as ‘everything’ workout because it works almost every muscles of your body. This exercise is the mother of all training.

When you deadlift, you use every single muscle in your body:

  • Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift.
  • Your shoulders and traps hold the weight and hold it stable.
  • Your back and core help keep your entire body tight and stable to help keep your spine secure.
  • Your posterior chain and legs to act as a lever and lift the weight.

Deadlift is the basic human movement. Other than the squat, there might not be another movement that is more “functional”. From the grocery store, to moving a piece of furniture, to picking up your child off the floor — you are deadlifting.

The deadlift is awesome – perhaps the purest measure of strength: either you can pick the weight off the ground, or you can’t.

There are different types of deadlift and the most common ones are the traditional Deadlift (DL)Romanian Deadlift (RDL) or Stiff-legged Deadlift, and Sumo Deadlift. In this article we are going to cover Deadlift and Romanian Deadlift.

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Back Workout (7) – Inverted Row

Lots of you guys maybe just getting started out with your fitness training, and doing pull up seems like an absolute impossible task. 80% of the population that just getting started weight training probably can’t do one either, so don’t beat yourself up too much.

So what’s the deal with the inverted row? You may have read about the barbell row, or the one-hand dumbbell row from this blog or you may have read it somewhere else. But what the hell is Inverted Row? Some people refer inverted row as the reverse bench-press because of its starting position is similar to bench press but instead of pressing the weight, you pull your body up.


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Back Workout (6) – Wide Grip Lat Pulldown

lat-pulldownMany variation of grip is possible with lat pull down machine, such as narrow under-grip, reverse-grip, and parallel grip handle. Changing your grip makes difference to muscle activation during the lat pulldown. It is a compound exercise which uses your large portion of back and biceps.

As the name itself suggests, the lat pulldown has as its primary target the latissimus dorsi.  This is the large fan shaped muscle that takes up an exceedingly large portion of the back.  While the midback is involved somewhat in the pulldown movement (depending heavily on how it’s done), the vertical line of pull tends to take the midback muscles out of the movement.

Since the arms are involved and there is bending at the elbow, of course the various elbow flexors, the biceps and brachialis, are also involved.  Much of which is involved and to what degree depends on the grip used.

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Back Workout (5) – Seated Cable Row

If getting scuplted back is one of your fitness goals, you need to include seated cable rows in your workout routine. Cable row is also good to develop thickness of your middle back area.

This exercise targets the middle back while also involving biceps, lats, and shoulders. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on.

seated cable rows

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Back Workout (4) – Bent Over Barbell Row

If you want to add a lot of thickness and detail to your back, you definitely need Barbell Row. This exercise is a great compound movement which incorporates lats, shoulders, traps, middle back, as well as your biceps. Try to minimize the biceps movement as you do this exercise as the biceps are the weakest muscle in the chain.


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Back Workout (3) – Dumbbell Bent Over Row

The back structure is so large and complex, for the best results, it’s preferable to train the back through several exercises for more complete development, and one of them is Dumbbell Bent Over Row.

Dumbbell Bent Over Row, also often reffered as One Arm Dumbbell Row, is a compound (multi-joint) exercise which emphasis mainly on the whole lat, the upper back, and the trap muscles. Other muscles involved are biceps and forearms.


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Back Workout (2) – Straight Arm Pulldown

Straight arm pulldown, a movement that should not be the cornerstone of your back workout but shoulstraight_arm_pulldown_muscles.pngd be included whenever you are training your back. Many trainees like to finish their back workouts with this exercise.

This exercise works the upper back, the latissimus dorsi (“lat”), the long head of the triceps and the posterior deltoid (“rear delt”). Unlike a straight-arm pullover done on a bench, the top range of motion on the straight-arm pulldown is more limited. Another difference is that the straight-arm pulldown is a weight-bearing exercise, while the pullover—because you’re lying on a bench—is non-weight bearing. So on the pulldown your abdominal muscles have to contract isometrically to keep your torso from leaning backward due to the weight. Just be aware that the straight-arm pulldown does not lend itself to heavy weight.

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