Compound back exercises are the key for anyone looking to increase strength and gain muscle.
Compound exercises involve multiple joints and muscles working together in one movement.
Training large groups of muscles at once allows us to perform more efficient workouts targeting specific areas much quicker than isolated movements or machines.
Additionally, these powerful exercises help promote an overall healthier body by developing your balance and posture while reducing any risk of possible injury due to overtraining certain areas of your body.
Read on to learn about the best compound back exercises that will help you build a strong, impressive physique:
Best Compound Back Workout
Listed below are the most result-driven compound back exercises that are sure to add strength and muscle to your body.
1. Barbell Deadlift
When it comes to working your entire back, the deadlift is amongst the best compound back workouts. It's perfect for bulking up because you can use the biggest weights possible during your workouts.
How To Perform Barbell Deadlift?
- Stand with your feet slightly wider than shoulder-width apart and your toes pointed outward.
- Position a barbell over your midfoot, close to your shins (approximately an inch away).
- Breathe deeply into your lower abdomen, and then push your hips back as you squat down to grab the bar.
- To perform this move, put your hands on the bar outside your shins while keeping your head still.
- Lift your body off the ground and lean back slightly by driving up through your heels.
- Pull your hips into the bar as you get closer to the lockout.
- To revert to the original position, simply perform the opposite motion.
2. Barbell Bent-Over Row
Another strength-building compound back exercise is the barbell bent-over row. It requires sheer precision and perfection to get it done like a pro to have all the associated advantages.
How To Perform Barbell Bent-Over Row?
- Hold a barbell with a neutral grip, palms down, keeping your wrists, elbows, and shoulders in a straight line.
- Raise the bar from the floor or rack by bending forward from the hips while maintaining a straight back and a slight bend in the knees.
- Bring the bar down until your elbows are totally straight, and then draw it up to your chest while keeping your back completely flat.
- Reduce the bar's height to the beginning point gradually.
3. Standing Lat Pushdown
The standing lat pushdown is useful because it allows you to focus solely on strengthening your lats. Many people have trouble "connecting" with their lats during compound back workouts; thus, this is helpful for them to get the job done.
How To Perform Standing Lat Pushdown?
- With a cable pulley machine, place the pulley in the highest position and fasten a rope handle.
- Hold opposite ends of the rope and move away from the pulley to create tension.
- Put your body at a 45-degree angle from the floor and lean forward. Your arms should be at shoulder height and straight.
- Without bending your elbows, swing the rope down to your feet so that your hands rest on your thighs.
- Reverse the motion to return to the beginning position.
Best Calisthenics Back Exercises
Best Compound Back Exercises For Mass
If you are looking for some ingenious compound back workout for mass and strength, here are the top few of them:
Incorporating pull-ups into your compound back exercise routine is like adding a shot of adrenaline to your workout. You can target different muscles by changing your hand placement and increase the difficulty by using weights.
How To Perform Pull-Ups?
- For a pull-up, use an overhand grip just outside of shoulder width.
- Bring your feet up off the ground and tuck them behind you, then let your body hang in a full split.
- Squeeze your shoulder blades together and pull yourself up. If you can, keep going until your chin touches the bar.
- Relax and return to full flexion slowly.
5. Lat Pulldown
The lat pulldown is a great best compound exercise for beginners to help you strengthen your lats, biceps, and traps.
How To Perform Lat Pulldown?
- Put your lower body in a secure position by adjusting the thigh pad on a lat pulldown machine.
- Raise your hands and grab the bar, then stand up.
- Keep your arms straight and your grip on the bar tight as you sit down, bringing the bar down with your body weight.
- Put your feet level on the floor and nudge your thighs under the thigh pads.
- Move the bar closer to your body.
- At the point where the bar is under your chin (or touches your chest if you want to increase the difficulty of the exercise), reverse the motion to return to the beginning position.
6. Single-Arm Row
In order to improve upper back strength, muscle size, and symmetry, try the unilateral row variation of the single-arm barbell row. If you squeeze a heavy dumbbell as hard as you can, you'll strengthen your back muscles and your grasp.
How To Perform Single-Arm Row?
- Place yourself next to a bench so that it's perpendicular to you.
- Put your hand and knee on it, then plant your other foot firmly on the floor.
- In your free hand, pick up a dumbbell and give it a whirl.
- Maintain an upright posture with a neutral head and neck.
- Bring the dumbbell up until your elbow is perpendicular to your body.
- Start with one side, finish all your reps there, and then switch.
Although there are many compound back exercises that you can do to work out different parts of your back, these three are some of the bests.
They target different areas and muscles, so they provide a well-rounded workout.
Remember to warm up before starting any exercise routine and cool down when you're finished. And if you want to get the most out of your workouts, be sure to keep visiting Gripzilla for more tips and tricks.