Here are some of the basic and highly effective exercises for BACK

  • Pull Ups/Chin Ups:
    • Grab pull up bar and grip it about shoulder-width apart or as shown below.
    • Hang your body to the bar.
    • Raise your feet off the floor by bending your knees.
    • Pull yourself up by pulling your elbows down towards the floor.
    • Pass the bar.
    • Repeat the same.


  • Deadlift:

Before doing Deadlift, we should make sure that we perform this exercise in a proper way with exact technique as not doing so will have bad impacts on our back, disc, shoulders or even on our legs.

You can even use a weight belt for performing this exercise as it will hold off your back and is mostly recommended for these types of workouts.


    • Approach the bar and stand with your feet about your hip-width apart. The bar should be over your mid-foot or even touching your shins. Take a huge breath to fill your stomach with air. Tighten your core all the way around your body.
    • Bend at your waist and slightly bend your knees to reach straight down. Grab the bar with both hands, without bending your legs.
    • Lift your chest. Straighten your back by raising you chest.
    • Pull the bar up.
    •  No lower the bar to the ground by slowly bending your waist and keeping the bar close to your thighs to begin lowering the bar.
    • Repeat the same.



  • Lat Pull Down (Wide Grip):
    •  Sit at a lat pull down machine and grab the bar with an overhand grip that’s just beyond shoulder width.
    • Keep your arms completely straight and your torso upright.
    • Pull your shoulder blades down and back, and bring the bar to your chest.
    • Then slowly return to the starting position.
    • Repeat the same.



  • Bent Over Dumbbell Row:
    • Stand in front of your dumbbells, both of even weight
    • Bend yourself forward, hinging at the hip and keeping your back flat. Grip the dumbbells and raise yourself up slightly, keeping your back flat
    • Holding this position, squeeze your shoulder blades back and down, to isolate the lats.
    • Row the dumbbells up, keeping your elbows close to your sides throughout. Pause at the top of the movement and squeeze your lats
    • Lower the dumbbells back to the lowest point, slow and controlled, keeping your shoulder blades drawn down and back.
    • Repeat steps 3-5 for the prescribed number of reps.


Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

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