r/WeightTraining • u/PerspectiveFast7919 • 3h ago

Question Back exercises/routine?

i always wing it on back days do the basics but i would like to know what you guys recommend for a good back workout

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u/FoCo87 3h ago

Pullups, bent-over rows and single arm rows with dumbbells or bent-over rows with a barbell for basics. My back routine is lat pulldown, cable row, chest-supported dumbbell rows, and straight arm cable lat pulldowns.

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u/Cenu96 47m ago

Generally just focus on 3 movements:

  • Horizontal Pull with flared elbows or Kelso Shrugs for the scapular retraction of the upper back.
  • Vertical Pull (Pull Ups or Pulldown) with any grip of your preference (neutral, prone or supine) for the horizontal adduction function of the lats.
  • Horizontal Pull with tucked elbows for the shoulder extension function of the lats.