Ultimate Back Workout

Workout / Back-Wing, Strength / Advanced Level / 30 Minutes, 45 Minutes

 

 

How to Ultimate Back Workout

Target every major muscle on your back to achieve growth. Try the workout above to build the V-taper back you’ve always wanted.This workout is designed to develop and strengthen the back muscles.

Start with Warm-Up and Stretching

Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.

How much weight should I lift?

For muscle development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.

Calculate
Metric Imperial
Your One-Rep Max is
?
These calculations are based on averages

Muscle groups that make up the majority of the back

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Teres major and minor
  • Infraspinatus
  • Erector spinae (iliocostalis, longissimus and spinalis muscles)

Worked muscles in the ultimate back workout

Target - Latissimus Dorsi
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Rhomboids
Synergists - Levator Scapulae
Synergists - Teres Major
Synergists - Biceps Brachii
Synergists - Brachioradialis
Synergists - Brachialis
Synergists - Pectoralis Minor
Dynamic Stabilizers - Triceps
muscle worked in the pull up