7 Back Exercises for Strength & Muscle Gain

1) Banded Pull Up

Step 1:
Attach a long band with medium to heavy resistance on an overhead bar or a pull-up bar.

Step 2:
Go to one foot inside the band, and keep your leg straight. Take a deep breath in, and engage your core and pull your body up till the chin crosses Over the Bar.

Step 3:
Come down with controlled motion extending your arms.

Continue doing this till you reach your rep target.

2) TRX Pull Up

Step 1:
Set the TRX suspension trainer. Anchor, at a distance of 7 to 9 feet above ground. The straps should be fully shortened wearing, you can stand completely straight with your arms, bent and braced against your torso.

Step 2:
Kneel down and sit back on your haunches. Your head should be slightly behind the handles.

Step 3:
Grab hold of the TRX, handles with the Palms, facing each other. The arms should be fully extended at this point. Keep the chest up and pull the shoulder blades together.

Step 4:
Take a deep breath and pull your body all the way up to the point where the wrists are touching your mid chest level. Drive your body weight, through your toes, while pulling yourself up. Come back to the starting position in a slow controlled manner extending your elbow.

Continue doing this till you reach your rep target.

3) Slow Negative Pull Up

Step 1:
Stand on a stool tall enough to allow you to grab the pull-up bar at a chin over the bar height.

Step 2:
Pull your shoulders back and down as tightly as possible. Hold the bar with a slightly wider than shoulder-width, overhand grip, breathe in, and tighten your abdominal and walk off the stool to a hanging position and from the bar and try to keep your legs engaged by crossing them.

Step 3:
Start lowering yourself in a controlled manner while extending your arms. Repeat the movement.

Continue doing this till you reach your rep target.

4) Rack Pull Up

Step 1:
Place a barbell at shoulder height as a power cage, or squat rack, make sure the set up a sturdy enough to handle your body weight.

Step 2:
Hold the barbell with a slightly wider than shoulder width overhand grip. Hang from the bar. Place your feet on a bench in front of you, the higher the bench, the easier the pull-up movement. Keep the leg straight and close to each other, breathe in and tighten up the entire body.

Step 3:
Start by pulling your shoulder blades down and back. Continue to lifting crosses over the Bar. Keep your elbows close to your body lower body, down, with control, exhale, and repeat.

Continue doing this till you reach your rep target.

5) Scapular Pull Up

Step 1:
Hang from the pull-up bar with palms overhand grip. The grip should be at a slightly wider than shoulder-width distance.

Step 2:
Keep your legs engaged by crossing them. Breathe in and tighten up the entire body, squeeze shoulder blades, back and down and lift body up.

Step 3:
Lower yourself in a controlled manner. Exhale and repeat.

6) TRX T’s

Step 1:
Set the TRX suspension trainer anchor at a distance of seven to nine feet above ground.

Step 2:
The straps should be at mid-length stand facing the Anchor Point. All the handles arm extended in front of the body with Palms, facing each other feet should be at shoulder width distance.

Step 3:
Squeeze shoulder blades together and drive the hands apart and back to create the T position. The wrist and shoulder will be in the same line at the end of the movement, while pulling yourself upwards, slowly lower the body down and get back to the starting position.

7) Hinge Row

Step 1:
Set up the TRX suspension anchor at a distance of seven to nine feet above ground. The straps should be fully shortened sit on the floor while facing the anchor.

Step 2:
Point Body bent at the hip at a 90 degree angle. Keep the legs together and Knees locked. Hold the handles and remove the slack on the band. Pull yourself up by squeezing, your shoulder blades together pulling your Handles in towards your ribs.

Step 3:
Slowly lower the body, by extending the arms to the starting position. Exile and repeat.

Continue doing this till you reach your rep target.