Back Workout for Regular Gym-Goers

Have you decided to put a Back workout gym routine as your top priority since you started gyming, as you are tired with your flabby back? I know, everywhere you go, the excess fat in the back, and rounded back posture are making it difficult for you to even wear your favourite attire. You can change your reality and flaunt your flawless back in every event and every location by just following some simple yet very effective regular back workouts. 

I know you are not planning to have big back muscles, but I just want to ensure that you are maintaining your ideal shape and back. As a regular gym goer, you may not be focused on a single spot, but you want to also maintain a good physique to look confident in every picture that you take. 

Don’t worry, I can suggest some of the best back workouts at the gym for your regular sessions.

Regular Back Exercises

If you are a regular gym goer and your goal is to maintain good posture and a good body that you can flaunt. In that case, all you need are some simple, beneficial and long-term back exercises. Let’s look at some regular back exercises for you.

Pull-Ups 

Pull-up is one of the best back exercises gym routines which you can incorporate into your regular gym activities. It is one of the most reliable and safe back exercises, which not only improves your back muscles but at the same time also helps you in improving your core and upper body muscles and strength. If you are planning on gradually improving your endurance and making your upper body strong, then you should definitely include Pull-ups in your gym routine.

• Take your position and grab the bar by keeping your hands wider than your shoulder width. 
• Make sure you are holding the bar with an overhand grip. 
• Activate your core and pull yourself up till your chin is touching the bar. 
• Keep repeating the motion for 8-12 times. 
• As a regular gym goer, you can do 3-4 sets of pull-ups. 

Seated Row

If you are a regular gym goer you are probably looking for an exercise which will strengthen your back, improve your back posture, and help you get rid of the excess fat on your back. The inclusion of Seated Row in your back workout gym routine can effectively do that. Let’s see how you can do it properly. 

• Seat in the seated row bench straight, and keep your feet on the floor. 
• Hold the handles, and pull the cable towards you while you exhale. 
• Then extend your arms forward while you inhale. 
• You can do 2-3 sets of the exercise each containing 12-15 reps. 

Renegade Row

This is one of the best back workouts at the gym as it engages the whole body to accurately do the exercise. It is often considered a difficult exercise, and not recommended for beginners. But as you are a regular gym goer, it means you are already active and have higher endurance and strength than beginners. Let’s see how you can do the exercise. 

• You need to position yourself in the high plank position and hold the weights in a neutral grip. 
• Keep your head in the neutral position as well, and slowly squeeze your shoulder and push yourself down as if you are doing a push-up
• Then pull one dumbbell near your chest and rest it again in the previous position.
• You can do it on the other hand to maintain alternative motion. 
• 8-12 reps are enough for each set, and you can do 2-3 sets as you are a regular. 

T-bar Row 

As a regular gym goer, you might like to engage yourself in activities that are not only for your back but also effective for other body parts like arms and shoulders. T-bar row can actually help you with that as it engages back muscles along with forearms and biceps. 

• You can use a T-bar machine or use a barbell to attach it to a landmine. 
• Use your required weight, based on your endurance and strength. 
• Lean forward by bending from your waist while keeping your legs on the two sides of the bar. 
• Hold the bar with an overhand grip and then pull it up. 
• Then lower the bar in the previous position. 
• Repeat this movement for 5-10 times, in 2-3 sets. 

Deadlifts

As a regular gym goer, deadlifts should be in your back workout gym routine, as it helps in improving the back strength, building muscle and improving the overall fitness of the body. Let’s see how you can incorporate the best back exercise at the gym. 

• First, load your barbell according to your body capacity, and keep them on the floor.
  
• Stand with your feet shoulder-width apart and keep them under the bar. 
• Now bend down with your core engaged, and bending from your waist. 
• Ensure that you are holding the bar in an overhand grip, and make sure that your hips are down than your shoulders. 
• Now pull the bar up and stand up in a straight position.
• Then again repeat the motion of keeping the barbell at the previous position. 
• You can do 6-12 reps in each set and can do 2-3 sets.
  
  

Frequently Asked Questions

1. How many back exercises should I do for regular gymming?

There are no restricted rules about it for gyming. However, you can include 4 to 5 back exercises in your regular back workout gym routine. If you want good results and want to combine different body exercises you might like to perform the mentioned exercises on a regular basis. 

2. Is it safe to do back workouts at home?

Yes, back workouts are generally safe to be performed at home but you need to maintain caution. Generally, the mentioned back workouts involve special equipment and machines, which might be difficult to perform at home. Also, you need to maintain posture, and positions right, which can be looked after at the gym but not at your home. So it is better to do the back workouts at the gym.  

3. Can I improve my full-body fitness with a back workout gym routine?

Yes, the majority of the mentioned back exercises in the above blog are beneficial for not only back muscles but also for overall body fitness. You need to include back exercises which improve overall upper body fitness including core, lower and upper back muscles, as well as arms and shoulders. 

4. Can I skip any of the back workouts at the gym?

Yes, you can skip the back workouts as per your body's requirements and needs. Try to incorporate as many as you can if you really want to get better results in the long term. 

5. Can I include more than 5 exercises in my back gym routine?

Yes, you can add more exercises to your back gym routine if you have time and capacity. If your body allows you to take more exercises, and if you want to improve your back muscles more, you can include more exercises. 

Summing Up

Back workout gym sessions can be a plus to your overall fitness goal. Good back posture, toned back, and strong back muscles are achievable, and you can do that by combining the best back exercise gym routine along with your regular gym sessions. Remember to maintain caution, because if you want to maintain your regularity, you need to ensure that you do not get injured.