July 08, 2023 3 min read
When it comes to fitness, having a good back workout is essential. A strong and well-defined back can improve posture and help you move better in day to day life. However, many people struggle to come up with ways to add variety to their back workouts. This can lead to boredom and fatigue, causing them to give up on their fitness goals. In this blog article, we will discuss how to add variety to your back workouts so that you can stay motivated and reach your goals.Shop The Collection: Weighted Vests
When adding variety to your back workouts, there are two main types of exercises to consider – compound and isolation. Compound exercises work multiple muscles at the same time, while isolation exercises target one specific muscle group. Both types of exercises are important for a well-rounded back workout.Shop The Gear: CAP Barbell Adjustable Weighted Conditioning Vest, from $72.99 USD
Compound exercises include pull-ups, rows, and deadlifts. These exercises target multiple muscles in the back, as well as other muscles in the body. Pull-ups involve pulling your body up towards a bar above your head. Rows involve pulling a weight towards your chest from an overhead position. Deadlifts require you to lift a heavy weight from the ground to hip level. All three of these exercises work multiple muscle groups at once, making them great for building strength and size.Shop The Collection: Pull Up Bars
Isolation exercises are best used to target a specific muscle group. Examples of isolation exercises for the back include lat pulldowns, reverse flys, and bent-over lateral raises. Lat pulldowns involve pulling a bar down towards your chest from an overhead position. Reverse flys require you to stand with a slight bend in your knees and extend your arms out to the sides with a weight in each hand. Bent-over lateral raises involve standing with a slight bend in your knees and bending forward at the waist, then raising your arms out to the sides with a weight in each hand.
Once you've chosen which exercises you want to perform for your back workout, you can add variety by varying the number of reps, sets, and weight. For example, you can perform 3 sets of 10 reps with a light weight for one exercise, then switch to 4 sets of 8 reps with a heavier weight for another exercise. By varying the number of reps, sets, and weight, you can keep your body guessing and avoid hitting a plateau.
You can also add variety by using different grips. When performing back exercises such as pull-ups and rows, try changing the width of your grip. A wider grip works more of the outer muscles in your back, while a narrower grip works more of the inner muscles. You can also change the direction of your grip (e.g. overhand or underhand) to further challenge yourself.
Another way to add variety to your back workouts is to use accessory exercises. Accessory exercises are smaller movements that target specific muscle groups, and they can be used to complement your main exercises. Examples of accessory exercises for the back include face pulls, band pull-aparts, and single-arm cable rows. Face pulls involve pulling a rope or band towards your face from an overhead position. Band pull-aparts involve standing with your arms straight out to the sides and pulling a band apart. Single-arm cable rows involve pulling a weight towards your chest from an angled position.
Cardio is an important part of any fitness program, and adding it to your back workouts can help to increase the intensity and burn more calories. There are many different cardio exercises that you can do to supplement your back workouts, such as running, biking, rowing, and swimming. Try incorporating a few minutes of cardio between sets of back exercises to keep your heart rate elevated and maximize calorie burn.
Finally, don't forget to incorporate rest and recovery into your back workout routine. While it's important to push yourself during your workouts, it's equally important to allow your body time to recover. Aim for at least 48 hours of rest between back workouts to give your muscles time to repair and grow. Additionally, make sure to get enough sleep, drink plenty of water, and eat a balanced diet to ensure your body has the energy it needs to perform.
Adding variety to your back workouts is essential for getting stronger and avoiding plateaus. There are many ways to add variety, such as varying the number of reps, sets, and weight; using different grips; and incorporating accessory exercises. Additionally, don’t forget to add in some cardio and take proper rest and recovery days. With proper planning, you can create an effective and enjoyable back workout routine that will help you reach your goals.