Back to basics

Before completing a back workout you need to define what your goals are in particular with a back session because of the different outcomes that you can be working towards without even knowing it...

There are basically 4 diffent area's you can target while completing a back workout, mix and match the exercises listed below from each category to make up your ideal back workout.

When devising a back workout, you generally want to make sure that you are covering all of your bases in terms of targeting all area's of your back at some point in your workout!

Upper back width
Pull ups
Wide grip lat pulldown
Barbell bent over row

Seated cable row                                         

Upper back thickness
V-bar pulldown
Seated cable rows
One arm Dumbell rows

Lower back thickness
Barbell deadlifts
Stiff legged barbell deadlifts
Back extensions (or hyperextensions)

Lower back width
T-bar row
Straight arm pulldown
Bent over barbell row
One arm dumbell row