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🔥 Top 3 🏆 Favourite Back Exercises


  • When To Do It: Early in your workout, or paired with a chest exercise like the bench press
  • Where It Hits: Middle back, rear delts, traps
  • How Much To Do: 3-6 sets of 5-10 reps


  • V-bar Rows

V-bar Rows


If your gym doesn’t have a landmine unit, follow the instructions below


  • Place the end of an empty barbell into the corner of a room.
  • Rest a heavy dumbbell or some weight plates on it to hold it down.
  • Load the opposite end of the bar with plates and straddle it.
  • Bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended.
  • Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
  • Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

🚨 Double cable neutral-grip lat pull-down

      • Target muscle: Latissimus Dorsi
      • Synergists: Brachialis, Brachioradialis, Levator Scapulae, Teres Major, Middle and Lower Trapezius, Rhomboids, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor
      • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
      • Mechanics: Compound
      • Force: Pull


Dual Cable Lat Pulldown
Dual Cable Lat Pulldown


      1. Attach a stirrup (handle) to two high cable pulleys.
      2. Position a bench or chair midway between the two pulleys.
      3. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). The cables should be pulled taut, your arms should be fully extended, and your shoulders should be stretched upward.



      1. Exhale as you pull the stirrups downward until your elbows are by your sides.
      2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
      3. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward.
      4. Repeat.

🚨 Close Grip Lat Pulldown: Muscles Worked

The close grip lat pulldown, also known as close grip front lat pulldown, is an effective compound exercise that not just hits your lats but also increases strength throughout your entire back. It assists in emphasizing your middle back while the close-grip position is useful for increasing your elbow’s range of motion. A common belief among gym goers is that the narrow grip lat pulldown is more beneficial for your arms as compared to the wide grip, which is more of a lat workout.


Close Grip Pulldown
Close Grip Pulldown

🚨 How to do Close Grip Front Lat Pulldown


    • Sit on a lat-pulldown machine and have a straight-bar attachment positioned at the top. Keep the knee pads suitably placed for your height.
    • Extend your arms over the head to hold the bar, with your palms facing forward and the hands spaced out 3-5 inches apart, which is smaller than the shoulder width.
    • Maintain an arch in the lower back by bringing your torso back and sticking the chest out. It is the starting position.
    • Pull the bar down so that it just touches the upper chest. Squeeze your back muscles after achieving the full contraction.
    • Pause for a second, press your shoulder blades, and then reverse the movement to lift the bar to the initial position. Here, your lats should be fully stretched and arms completely extended.
    • Do the recommended number of reps by repeating the movement.
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