Back (Lats) Exercises

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The back exercises in this article will strengthen and tone your back, helping you achieve a better body. But most importantly these back exercises will keep you pain free, where back pain is a constant worry for many in the world today.

1. Deadlifts.

Form is essential on this. If the back isn’t arched and the legs do not bend then injury can occur. See the video above for a perfect demonstration. Deadlifts are one of the exercises in the gym where you can lift a lot of weight i.e. someone may deadlift 50kg, but only bicep curl 8kg. Because of this, one should start on a lighter weight and progress the weight each session. However when deadlifts are performed with good form and done with a high intensity, they can be one of the greatest strength builders in the gym. The deadlift also works your glutes and hamstrings.

2. Pull ups

Lifting your own body weight in each pull up is a tough ask for beginners. However, when practiced frequently, pullups are a back exercise where you will see dramatic strength increases – being able to complete more reps. If you can’t do a pull up, then I suggest starting on lat pulldowns -which is essentially the same movement – however you can adjust to a lower weight as opposed to having to lift your own body weight for each repetition.

3. Seated Rows

Yes there are back exercises where you can sit down, yet still get stronger! These are also great for strengthening and toning the biceps and forearms.

4. Bent-over-rows

Make sure to lift the dumbbell up all the way and squeeze at the top of the movement to engage the lats. It is easy to swing during this back exercise and gather momentum – this is disadvantageous. The less momentum you have during an exercise the more the muscles are being worked. For less swinging and momentum use a weight that is heavy but one that you can handle comfortably.


. Aim for 4-6 reps for maximum strength increases

. Aim for 8-10 reps for maximum muscle growth

. Aim for 12-15 reps for maximum muscle tone

, Complete 3 sets per exercise with minimum resting time (30-60 seconds)

. For maximum results, aim for slow reps, keeping the muscles under tension for longer than quicker repetitions.

. Ensure you rest plenty after this workout to prevent overtraining. This workout shouldn’t be done more than twice per week, and a minimum of 48 hours should be left before repeating this workout.

. If your goal is to build muscle or weight loss, I recommend investing in a nutrition guide to help you achieve your goal. The exercise in the gym is less important than nutrition knowledge when transforming your body. A weight loss plan can be found in the ad below, and if your goal is to build muscle, a nutrition plan can be found up previously in the article. 

. Be sure to stretch after your workout to increase flexibility and prevent tight and sore muscles after a workout. Tight and sore muscles are however a sign of a good workout, as it means your muscles were fatigued (or in other words that you worked hard).



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