In this article, we will see some best back exercises to make a wider and v shape back. Why back is essential??? Because it is directly connected to impression and attractiveness. There are a lot of exercises available but we will take 5 exercises to bypass other exercises. So, without any further delay let's get started.




1. Lat Pull Down The first exercise we are going to do is Lat Pull Down. This exercise is a highly recommended workout to hit the upper back wings mussel (Latissimus dorsi). This exercise's movement allows you to train other major mussels groups at the same time like traps mussel, forearms, and shoulder. For a better movement of the shoulder joint and neck, it helps to prevent shoulder and neck problems and provides flexibility. It is also a great alternative to pull-ups. How to do -

  • Place your hands on the bar, bent your knees, and stuck your feet on the bottom handle of the bench.
  • The grip between the two hands should be 27- 28 inches. Now pull down the bar close to the upper check using the back mussel.
  • Do not lean too much on your back site. Maintain a 45- 50° angle. Otherwise, you will unnecessary pressurized your shoulder and hands.
  • Perform this exercise from a moderate weight in a very controlled way. Whenever you will performing this exercise always keep in the mind you have to focus and target your back mussel, not the biceps.
2. One-Arm Dumbbell Row The second exercise we are going to perform is the One-Arm Dumbbell Row. This exercise develops a strong back. The cause of lifting a dumbbell with one arm is not only to train your latissimus dorsi muscles but also the trapezius, and deltoid, and it also works on different muscle groups in your upper body. It helps to increase your gripping stamina and also do something easy in your daily activities list. How to do -

  • Take a bench. The height of the bench should be 45°-50°.
  • Place one hand on the bench. Keep your knees soft, pelvic bend, chest straight, and keep your core tight.
  • now use your elbow to lift the dumbbell and keep your elbow fixed and lift the fumble as much as possible then release it slowly and squeeze your lats mussel properly.
  • You can start with a 5-10 kg dumbbell. After performing this exercise with 2 hands, a set will be completed. Remember you cannot take rests after completing a set. Instant start a new set. and increase weights after completion of a set.


3. T Bar Row The third exercise we are going to perform is the T Bar Row. This exercise mostly targets the upper back. This exercise is mostly performed for gaining muscle mass in your back. This exercise is major works on your lats mussel but also trains other mussel groups. Pulling the barbell with weights will strengthen your core mussels and helps to develop your back. Increase the pulling strength. Helps to maintain a perfect posture. Improves flexibility in your daily life. How to do -

  • If you have a machine then you can perform through it but if you haven't a machine then you can use a burble.
  • 1 side of the burble put some weight of 20 kg and put another site to a corner. Make sure it is stuck to the corner.
  • We need a v handle. Lean your upper body at a 45° angle, and keep your knees soft, and core tight.
  • Now slowly pull over the weight close to your abs and squizz your back properly and release it slowly and breathe out.
  • You can perform this exercise in 3 sets of 20 reputations. After completing a set don't forget to increase weight.








4. Curl Grip Bent Over Row

The fourth exercise we will perform is the Curl Grip Bent Over Row. This exercise will give you a better contract on your lats mussel and also improves your upper and lower back, shoulder, glutes, etc. It increases the upper body strength and also enhances the pulling and gripping power.

How to do -

  • Take a burble and put some weight on both sides.
  • Keep your knees soft and your grip should be a little under your shoulder.
  • Bent your upper body at a 45° angle. Fix your elbow. Now lift the barbel close to the abs and breath out.
  • You can perform this exercise in 3 sets of 15 reputations. Don't forget to increase weights after completing a set.


5. One Arm Cable Row The fifth and last exercise we will perform is the One Arm Cable Row. This exercise is a core back workout. It covers the whole back mussels including lats, traps, erector, and some of the deltoid and biceps also. Overall it is working on almost every back mussels of one side at the same time. It increases upper body stamina, improves core strength, and helps to maintain proper posture and flexibility. How to do:-

  • To perform this exercise we need a cross cable machine.
  • Bring the puli down to the floor. Fix a D handle with that.
  • Maintain a minimum of 4 fit distances. Knee soft, pelvic bone bent, and core tight.
  • Keep in mind whenever you started pulling in the halfway you have to rotate the handle.
  • Now, pull the handle to the maximum you can pull and squizz properly your back. Perform it in the full range of motion.
  • Do this exercise from a lightweight in a very controlled way. You can perform 3 sets of 20 reputations. The rest between sets is none. After completing a set don't forget to increase weights.