Back muscles

Top Best Back workout for inflating back muscles at home – AIM

Day 4 (Thursday) Back

Workout: – Back

Most of the guy focus on front body gain chest, shoulders and biceps. They less concentrate on back and leg body muscles.

Back muscles building is also a part of building body muscles so you can also concentrate equally on back. So we’ve taken the necessary steps for you, and found the Top Best back workout for inflating back muscles at home.

You can do these exercise at your home and gym with few tools (mention below of every workout).

TIP :- These workout for intermediate if you are advanced you can increase 1-1 set of each workout and if you are beginner you can decrease reps according to your potential.

Day 5 Shoulder workout

Day 3 Triceps workout

1. Barbell Dead-lift

Barbell Dead-Lift
Barbell Dead-Lift
4 SETS 12, 10, 10, 7 REPS (take at least 1 min. rest)
  1. Take a barbell and put desired weight(don’t put excess of weight it harm your body).
  2. Stand on the middle of the barbell and bend your knee until they touching bar and grab the barbell and look straight this is your starting position.
  3. Now take breathe and lift the bar, keeping it close to your legs and your back should be straight.
  4. Then breathe out and return to your starting position or return the weight to the floor.
  5. Repeat and complete sets/reps.
Equipment: -  Barbell

2. Bent-Over Barbell Dead-lift

Bent-Over Barbell Dead-lift
Bent-Over Barbell Dead-lift
2 SETS 10, 15, REPS (take at least 1 min. rest)
  1. Take a barbell put desired weight and stand on the middle of the barbell and your leg close to the bar.
  2. Now bend your back and slightly bend your leg and grab the bar with double overhand grip.
  3. Now pull the bar at your knee level and look forward this is your starting position.
  4. Pull the bar towards your belly button until it contacts your body and then gradually lower the bar back to the starting position under control.
  5. Repeat and complete sets/reps.
Equipment: -  Barbell

3. Single-Arm Dumbbell Row

Single-Arm Dumbbell Row
Single-arm Dumbbell Row
2 SETS 12, 15, REPS (take at least 1 min. rest)
  1. Take a flat bench and a dumbbell (put desired weight).
  2. Now place right knee and right hand on the bench.
  3. Pick a dumbbell on your left hand and hand and back should be straight this will be your starting position.
  4. Pull the dumbbell up until it touch your rib cage then, release your arm down.
  5. Now repeat reps and Switch sides/hand and complete sets.
Equipment: -  1. Flat bench
2. Dumbbell

4. Upright Barbell Row

Upright Barbell Row
Upright Barbell Row
2 SETS 12, 15, REPS (take at least 1 min. rest)
  1. Take a barbell and put desired weight (don’t put excess of weight it harm your body).
  2. Now grab barbell slightly less than shoulder width. Barbell should be hold on standing position and your elbow slightly bend. Your back should also be straight. This is your starting position.
  3. Breathe in and lift the barbell up to your chest level and hold for a second.
  4. Now breathe out and down barbell to the starting position.
  5. Repeat and complete sets/reps.
Equipment: -  Barbell

5. Pull Ups

Pull Ups
Pull-ups
2 SETS 12, 15, REPS (take at least 1 min. rest)
  1. Hold the bar slightly more extensive than shoulder width apart with an overhand grip and your palms facing away from you.
  2. Start with a dead hand with arms completely expanded and legs crossed.
  3. Breathe in and slowly pull yourself up until your chin clears the bar.
  4. Now breathe out and lower yourself down.
  5. Repeat and complete sets/reps.

Caution: –

1. Use a spotter if you are beginner
2. Don’t bounce the weight .
3. Use or select desired weight.

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