diet for weight loss and muscle mass, training tips, workouts, supplementation

Full Back Workout Routine. Hit Your Lower, Middle and Upper Back

Full Back Workout Routine. Hit Your Lower, Middle and Upper Back

I have already talked about my favorite back exercises with weights in my previous article, which you can find here. Now I want to share with my Full Back Workout Routine which will target and hit all your back muscles. I will explain about exercises, my recommended sets and repetitions and tips I’ve learned through all these years of training, which will help you to work out most efficient.

 

Warm up

Warm up before every workout session is very important because it can help you to avoid injuries and lift heavier weights. Best warm is any type of workout is dynamic stretching. Stretch for at least five minutes, it will warm up muscles and joints, improve mobility in joints and flexibility in muscles. Dynamic stretching will increase your blood flow and prepare your body for an intensive workout. Want to know more about dynamic stretching you can find it in this article.

 

Recommended dynamic stretching exercises before back workout

Toe touch overhead reach. Stand straight with your feet at shoulder width and arms in a neutral position. Slowly lift your hands up and try to reach sealing as high as possible, then slowly bend down and reach your toes. Repeat the sequence.

 

Active hand. Hang on pull up bar with arms slightly wider than shoulder width. Relax your shoulder and let them and your back stretch, then pull up yourself slightly while keeping your arms straight, but not locked and lift your shoulder blades slightly. Repeat the sequence.

 

Standing bicycle. Stand straight with your feet at shoulder width and hands behind your head. Raise your left knee up towards your chest and twist your upper body to touch your left knee with the right elbow, then rotate your body back to straight standing position and switch sides. Repeat the sequence.

 

Arm circles. Stand straight with your feet at shoulder width. Extend your arms to the sides of your body at shoulder height and start rotating them to complete a full circle, after 10-30 seconds switch direction.

 

Full back workout routine

Wide grip pull up. This exercise primarily focuses on your lats and traps and secondary on your middle back, biceps, core, forearms and deltoids.

 

How to execute this exercise correctly

  • Take a pull up bar with palms facing away from you, wider than shoulder width grip.
  • Grab a dumbbell with your feet and slightly bend your legs back, so you are not touching the ground.
  • Pull yourself up using your back and arm muscles until your chin is at the same level as bar. Keep your back straight, do not lean your body or legs in front of you.
  • Stop for a second at the top and squeeze your back muscles.
  • Controlling your weight slowly lover your body down at the starting point.
  • Repeat between 8 – 15 repetitions. 3 sets.

 

 

If it is too hard for you to perform a pull up with your body weight, you can do it with resistance band help or with pull up assistance machine. If it’s too easy to perform an exercise with your body weight you can wear a weight belt where you can attach an extra weight.

 

Barbell Deadlift. This exercise primarily focuses on your lower back, glutes and hamstrings and secondary on your lats, traps, middle and upper back, deltoids, core and arms.

 

How to execute this exercise correctly

  • Load a barbell and roll it against your shins.
  • Bend at your knees and hips.
  • Grab the bar with palms facing your body and your hands just beyond shoulder width.
  • Keeping your lower back naturally arched and rest of the back straight, pull your torso up and thrust your hips forward as you stand up with the barbell.
  • Lower the bar to the floor and repeat between 5 -8 repetitions, 5 sets.

 

 

Close grip T-bar row. This exercise primarily focuses on your lower back and lats and secondary on your middle back, traps, rear deltoids (shoulders) and core.

 

How to execute this exercise correctly

  • Position a barbell into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  • Stand over the bar, and position a Double D row to handle around the bar next to the collar.
  • Using your hips and legs, rise to a standing position.
  • Stand wider than shoulder width, bend around 45 degrees keeping your back straight with slightly arched lower back and your chest up.
  • Hold Double D row handle with palms facing each other and arms extended. This will be your starting position.
  • Pull the weight to your upper abs by retracting the shoulder blades and flexing the elbows. Do not cheat during the movement, keep your body still and pull with your back.
  • Stop for a second at the top and slowly, controlling weight lower it downs to the starting position.
  • Repeat between 8 -12 repetitions, 3 sets.

 

 

Straight arm standing pull down. This exercise primarily focuses on your lats and secondary on your rear deltoids (shoulders), triceps, lower back, upper back, chest and core.

 

How to execute this exercise correctly

  • Attach long handle to the pulley lifted at the highest position. Take the handle with your arms wider than shoulder width, palms facing down.
  • Stand at the shoulder width, bend around 45 degrees keeping your back straight with slightly arched lower back and your chest up.
  • Hold the handle with extended arms, wider than shoulder width, palms facing down. Your arms should be at the same 45 degrees line as your back. This will be your starting position.
  • Take one step back from the station so you could feel the tension and stretch in your lats with your arms fully extended overhead.
  • Slowly push your arms down, keeping your back straight, arms extended and elbows locked until the bar touches your hips. Stop for a second and squeeze your lats.
  • Slowly reverse to a starting position controlling your weight.
  • Repeat between 8-12 repetitions, 3 sets.

 

Seated cable row. This exercise primarily focuses on your mid back and lats and secondary on traps, rear deltoids (shoulders), biceps, and forearms.

How to execute this exercise correctly

  • Sit upright on the bench, facing the low pulley row machine with a V-bar.
  • Keep your feet up on the front platform, making sure your knees are slightly bent but not locked.
  • Slightly lean over, keeping your back straight, and grab the V-bar.
  • At your starting position keep your arms extended and your lower back slightly arched, chest out, and shoulders relaxed, do not lean back too much, keep your upper back straight.
  • Pull the handles of the V-bar back towards upper abs until your thumbs touch your abs. Stop for a second and squeeze your back muscles at that point.
  • Slowly release the contraction and go back to the starting position while your arms are fully extended and back stretched.
  • Repeat between 8 – 12 repetitions. 3 – 5 sets.

 

 

Bent over reverse dumbbell fly. This exercise primarily focuses on your upper back, rear and lateral deltoids (shoulders) and secondary on traps.

How to execute this exercise correctly

  • Stand at the shoulder width, bend around 45 degrees keeping your back straight with slightly arched lower back and your chest up.
  • Hold the dumbbells with arms extended towards the floor, slightly bent at the elbows and at shoulder width, palms facing each other. This will be your starting position.
  • Keeping your back straight and core tight raise your arms to the sides with elbows slightly bent until your arms are in line with shoulders.
  • Pause for a second and squeeze your upper back. Slowly lower dumbbells to starting position controlling your negative.
  • Repeat for 12-15 repetitions. 3 sets.

 

Reverse face pulls. This exercise primarily focuses on your middle and upper back and secondary on rear deltoids (shoulders).

How to execute this exercise correctly

  • Attach the rope to the pulley lifted slightly higher than your head.
  • Take the rope with your arms fully extended and palms facing down.
  • Step back until you start feeling the tension on your arms.
  • Slightly lean back to help with the balanced and keep your core tight.
  • Keeping back straight pull the rope towards your eye level, driving your elbows to the sides keeping shoulders and bicep at the horizontal position, palms facing down at forehead height.
  • Stop for a second and squeeze your upper back and shoulders.
  • Repeat for 15 repetitions. 3 sets. With light weight controlling your movement and keeping the right posture.
  • Slowly drive your arms to a starting position until they fully extended and you feel stretch at your back.

 


Cool down

At the end of every workout always cool down. Static stretching is a great option for cool down, it will slow down your heart rate, loosen and relax your muscles and improve flexibility. Good static stretching after every workout can reduce muscle soreness as well. I recommend at least three stretching exercises for each trained body part.

 

Recommended static stretching exercises after a back workout

Hamstring and lower back stretch. Stand straight or sit down on the floor with legs extended and touching each other. Bend down and touch toes with fingertips or try to get as close as you possibly can. Stay in this position for 10 to 30 seconds.

 

Side and lats stretch. Stand straight with feet at shoulder width, extend your arms up and lock fingers together. Then slowly lean sideways to the right until you feel stretch on your left side and lats. Hold this position for 10 to 30 seconds and repeat with another side.

 

Upper back stretch. Stand with your arms extended in front of your chest with your fingers interlocked and your palms facing out. Slowly lift your arms so they are extended overhead with your palms up. Hold this position for 10 to 30 seconds.

 

I love this full back workout routine because it targets all back muscles. This workout is a very intensive and great choice for weight loss and muscle mass increase. For weight loss you can work out with lighter weights and execute around 15 repetitions each set. For muscle mass and strength 6-8 repetitions with heavier weights is a better option. Except for isolation exercises, for them still do around 15 repetitions. You can split this workout in two if you want to train your back together with another muscle group.

 

As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

 

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

Please follow and like us:
error


6 thoughts on “Full Back Workout Routine. Hit Your Lower, Middle and Upper Back”

  • Hi there, thank you for sharing this routine. It certainly targets the different muscles in the back through the variety of exercises you shared. I like too that you included suggestions for warm up and cool down as these 2 steps can often be overlooked. How often do you work your back in this type of routine? I like a push and pull combo routine as well.

    • You are very welcome Tamika and happy that my article helped you to learn something new. Yes, cooldown and warmup are very often overlooked, but it is a very common mistake people are making, because warmup and cooldown are actually very important. I would suggest doing full back routine once in two weeks and between that choose easier back workout with fewer compound exercises.

  • Love this sir!! I have a cousin who’s looking to strengthen his back so this is perfect timing thanks so much!

  • I’m happy to come across this article. I have a gym membership but I shy away from most of this machines, partly because I dont know how to work with them. I will definitely try this in my next visits. I have a bad posture and have been trying to stretch occassionaly as there is some pain , i hope this will help.

    • I hope you can improve your posture after reading this article, because bad posture is the main reason why we get injuries and pain while exercising. It is very good that you are stretching after your workout, because stretching is very important and can reduce muscle soreness and pain.

Leave a Reply

Your email address will not be published. Required fields are marked *