Back muscle are the biggest muscles of our body it really helps in lifting heavyweight and also helps in performing various high intensive exercises like deadlift, squats and bench press.





If you train your back with correct exercises and correct poster then you lift heavier weight than ever and your upper body look cleaner and definitely, your posture will be improved.





I am going to show you the top and best 5 exercises for back in the gym which anyone can perform.





So here are the best 5 back workouts at the gym:





1.DEADLIFT

Start your back exercise with the high-intensity exercise and deadlift is one of the best high-intensity exercises for back.





How to do deadlift:

• Just grab an Olympic rode or biggest bar of the gym because these rodes are thinner in width and give you a proper grip, add weight according to your capacity,





• Then bent down and grab rode to the width of your shoulder,





•Then bend slightly and touch your knees with the rode, back straight and chest out,





•Then stand up with a deep breath hold this position for 3-5 seconds. then come in normal position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.





2.BARBELL ROW

This exercise hits your upper back muscle and helps in building wider and thicker muscles.





How to do barbell row:

• Just grab normal size rode, put weight according to your capacity,





•Then place your feet down under the barbell,





•Then bowed half and grab the barbell and the grip of your hand should be the width of your shoulder,





•Then bend your knees little, back should be straight,





•Then pull the bar against your lower chest then come back to starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.





3.LAT PULLDOWN

You should definitely do lats workout in a gym because it hits shoulder, biceps and back muscles at the same time and also strengthen back muscles.





How to do barbell row:

•Just sit on the bench, back straight and chest tight,





•Then grab bar with a wide grip,





•Then bring the rode up to the chest with squeezing your lats, you can also perform this exercise with v grip handle.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.





4.SEATED CABLE ROW

This exercise hits your middle back muscle like trapezius, latissimus dorsi, and deltoids.





How to do seated cable row:

•Just sit on the bench, back straight and chest tight, the foot should be on the proper position,





•Then grab V grip handle, take a deep breath, then pull handle and bring it up to your chest by squeezing your back and lat muscle, then back in starting position.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.





5.LOW ROW WITH DUMBBELLS

This is the most effective lower back exercise at the gym because it hits your lower back muscle and middle back muscle and helps in increasing muscle thickness.





How to do low row with dumbbells:

•Just grab a flat bench, place your one leg at the top corner of the bench,





•Then bend your waist which is parallel to the bench,





•Then place your one hand at the Other top corner of the bench,





•Then grab the dumbbell with another hand, your back should be straight,





•Then lift dumbbell by squeezing your back muscles, then come back to the normal position, after completing a set, then switch the side and again do the same with another side.

Do 3 sets of 12 to 15 reps and add weights according to your capacity in each set.





CHECKOUT GENUINE WEHY PROTEIN IN LOW PRICE TO INCREASE YOUR MUSCLE MASS AND LIFT HEAVIER WEIGHT ON BACK DAY.





Make sure you start with a warm-up, Chin ups and pull ups are the best and also take 30-40 seconds to rest in each set. If you follow these 5 back exercises in the gym with a correct poster and sets, definitely it helps in building back muscles and you rocked in a game.





Share this post to your friends and relatives to add values in his life.