Back Exercise

Here there are top 6 Back-Building Exercise

WAKE. RUN. LIFT. EAT. SLEEP. REPEAT 

1.Barbell Deadlift 
This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. There are also numerous deadlift progression programs you can follow to help you reach new personal bests. 
If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout.

2. Bent-over Barbell Deadlift


This is probably the second-best back movement in terms of sheer weight you can lift. Like the deadlift, this is another technical move that requires excellent form but rewards you with a tone of muscles.

Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. It locks you in the vertical plane, but your body has to be in just the right position relative to the bar. If you're wrecked from deadlifts, it may behoove you to skip this movement.


3. Wide-Grip pulled-Up
It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats.The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12.If you do pull-ups early in your workout, you might have to add a weighted belt.
Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints.

4. Standing T-Bar Row

We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. These aren't squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. 
Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to "reset" with a flat back before initiating the next pull!

5. Wide-Grip Seated Cable Row

Just about everyone defaults to the close-grip bar on rows. If that sounds like you, you'll find using a wide grip on a lat bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don't do both in your workout unless you make some other kinds of changes, like grip or target rep range. 

 Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.


6. Incline Single-Arm Dumbbell  Row

This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You'll get greater range of motion when training unilaterally, and you won't be restrained if your weaker side fails first. You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. 

Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.






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