10 Best Muscle-Building Back Exercises!

Not sure which exercises to select on back day? Check out our list of the 10 best back builders and get ready to grow! 

When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises.
While head-to-head exercise comparison research is a bit limited in this area, we selected the following 10 exercises based on factors such as available literature, how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others. This list will also help you figure out where to place each exercise in your workout.
If you get bowled over by the sheer number of rows you can do on back day, or even draw a total blank when thinking of new exercises to try, consider this list your new back blueprint. Give us your thoughts at the bottom in the comments and add any other recommendations you might have!

1. Barbell Deadlift :

Why it's on the list: This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.
There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.

Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back.[1]
In your workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout.

2. Bent-Over Barbell Deadlift :

Why it's on the list: This is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.[2] Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.

 In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it's best done early in your workout in order to save your lower back.[2] If you're wrecked from deadlifts, it may behoove you to skip this movement.

3. Wide-Grip Pull-Up :

Why it's on the list: It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats. A closer grip may allow for a longer range of motion, but it may be possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position. The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12.
If you do pull-ups early in your workout, you might have to add a weighted belt. Of course, if you find them difficult, you can always use an assisted pull-up machine or a good spotter, or switch to the wide-grip pull-down, which is a solid substitute. If your shoulders are healthy, pulling behind the head is okay.
Good form is extremely important here. In the starting position, the scapula should be retracted—pull your shoulder blades down and toward each other—prior to initiating the pull.

 In your workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

4. Standing T-Bar Row :

Why it's on the list: We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.
These aren't squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). This exercise is probably one of the easier rows to spot.

In your workout: Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to "reset" with a flat back before initiating the next pull!

5. Wide-Grip Seated Cable Row :

Why it's on the list: Just about everyone defaults to the close-grip bar on rows. If that sounds like you, you'll find using a wide grip on a lat bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don't do both in your workout unless you make some other kinds of changes, like grip or target rep range. You might even try flipping your grip—and going about shoulder-width apart—which better targets the lower lats as the elbows stay tighter to your sides.

In your workout: Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.

6. Reverse-Grip Smith Machine Row :

Why it's on the list: Reverse-grip movements mean two things: The biceps play a greater role, and with the elbows now pulling back close to your sides, the target becomes the lower portion of the lats. The Smith machine allows you to concentrate only on pulling as much weight as possible, since you don't have to worry about balancing it.
Bend over about 45 degrees, staying close to the bar, and expect a little contribution from the hips and knees when you're pounding out the heavy sets. While some gym rats consider the Smith machine taboo, the fixed plane of the movement and ability to really control a weight (think tempo of four seconds up and four down) can be both a novel and humbling exercise.
In your workout: You don't need more than a single reverse-grip movement in your routine. Do it about midway through your workout, after your heavy overhand pulls. At any point in your back workout, don't be afraid to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength.

7. Close-Grip Pull-Down :

Why it's on the list: Since we've already covered the wide-grip pull-up, the wide-grip pull-down is too similar, so we opted for the close-grip handle for our pull-down selection. EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip, so you're not missing out on any muscle fibers.[3] As mentioned earlier with pull-ups, a closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle.

In your workout: This exercise can make a good warm-up move for your shoulders, but when used as a mass-building exercise, it's best placed toward the end of your workout for sets of 8-12 reps.
Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.

8. Single-Arm Dumbbell Row :

Why it's on the list: This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You'll get greater range of motion when training unilaterally, and you won't be restrained if your weaker side fails first. You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. Allowing a slight degree of rotation of the trunk may engage a greater degree of "core" musculature, as well.[2]

In your workout: Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.

9. Decline Bench Dumbbell Pull-Over :

Why it's on the list: Pull-overs for back? Absolutely! This one mimics the straight-arm cable pull-down you're probably familiar with. Yes, this is a single-joint move, but it allows you to really target and torch your lats. The decline version puts your lats under tension for a longer range of motion than when using a flat bench. Just make sure the dumbbell clears your head, and drop it on the floor behind you when you're done.

In your workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.

10. Single-Arm Smith Machine Row :

Why it's on the list: This bad boy is basically a single-arm dumbbell row performed on a Smith machine. It's a great and novel choice for your lower lats. Stand sideways to the machine, grasping the bar toward the middle, and keep your body close to the apparatus using a split stance and bent knees for balance. As you pull the bar up as high as you can, your body may sway a bit to keep the movement natural, which is OK.
In your workout: Do this exercise toward the end of your back routine for sets of 8-10 or 10-12. Do it in place of the single-arm dumbbell row—not both—since the exercises are similar.

Build a Sexy Female Body In Short Time

Note: I know everyone’s definition of the female body perfection is different so please don’t get all hippie dippie over me for the following approach to building your body.
In this article I’ll show you how to build the perfect female body. 

 Get a Perfect Body in 28 days – Workout Routines :

A perfect body may seem out of the box when you hardly know how to get there. But many have reached their goal weight in just 28 days. Can you believe it? 28 days of hard work and your there!  With some dedication and interest you can sculpt your body to perfection. To get that perfect summer body, you need to stay focused with this 28 days workout plan. Whether you want to lose 10 kilo grams or just tone your body, this program is simply superb. Being a little cautious with what you eat also plays a very important role.
Most of success stories come from the consumption of 1500 calories to 1800 calories per day. By choosing clean vegetables, refined flours and sugars will help you reach your goal in this period. So look into this 28 days workout plan to help you with weight reduction.

Effective Ways to Lose Weight Fast

weight loss :

a reduction in body weight. The loss may be the result of a change in diet or life-style or a febrile disease. To lose 1 pound a week a person must consume 500 fewer calories daily and/or expend 500 more calories daily through physical activity. See also wasting

The Science Of Arm Training

Every guy wants bigger arms. It's all part of our DNA. Yet so many guys send up an SOS when it comes to forging eye-catching guns. Either they have no clue what they're doing, or they know what they should be doing, but don't want to put in the hard work.

If you're looking to add some girth to your arms by the time spring rolls around, you're not going to be able to wait until the last two weeks of March. I don't care what anybody tells you, you need to get focused now.

In order to garner gorilla arms, you need to understand the functional anatomy of the upper arms and how you can exploit it for growth.

Arm Training

Every guy wants bigger arms. It's all part of our DNA. Yet so many guys send up an SOS when it comes to forging eye-catching guns. Either they have no clue what they're doing, or they know what they should be doing, but don't want to put in the hard work.

If you're looking to add some girth to your arms by the time spring rolls around, you're not going to be able to wait until the last two weeks of March. I don't care what anybody tells you, you need to get focused now.

In order to garner gorilla arms, you need to understand the functional anatomy of the upper arms and how you can exploit it for growth.

TRI'D & TRUE

The triceps brachii are the muscles on the back of your upper arm - hopefully this comes as no surprise to you. The 'triceps' refers to the three individual heads to this muscle group: the medial head, the lateral head and the long head.

The medial and lateral heads originate in the posterior side of the humerus and attach on the olecranon process of the ulna.

The long head is unique in that it originates on the scapula, then converges with the medial and lateral heads to attach at the olecranon process. This is a key piece of information for any arm specialization program; it tells us that, by flexing the shoulder (lifting it overhead), we increase the stretch and recruitment of the long head.

The triceps brachii work together to promote elbow extension. The long head is also a weak shoulder extensor/adductor, because it attaches to the scapula.

While it's not a major player like the triceps, the anconeus is frequently lumped in with the triceps; it also factors in elbow extension.

BI'S BY THE BOOK

The biceps brachii are the muscles on the front of your upper arm. Like you didn't already know that … right? The word biceps refers to two intersecting muscle heads: the short head and the long head.

The short head of the biceps originates on the coracoid process of the scapula. The long head originates on the supraglenoid tubercle. The long and short heads intersect to insert on the radial tuberosity.

If you want to focus on the long head of your biceps, extend the shoulder or get your elbow slightly behind your body. This is most-easily done using incline curl variants.

In contrast, moving the elbow in front of the body (a la preacher curl variants) is going to put more stress on the short head of the biceps.

Another strong elbow flexor is the brachialis. You activate the brachialis by positioning your forearm in a pronated (hand is facing down) position.

When your forearm is pronated, the attachment of the biceps is somewhat blocked by the radius. This makes for an inefficient line of pull, and explains why you are weaker in reverse-grip curl variations.

Neutral or supinated (palms facing up) grips improve your line of pull because they recruit the biceps instead of the brachialis.

TRICEPS TIPS

FOR BIG TRICEPS, LEARN 

FROM POWERLIFTERS

Regardless of how you may feel about powerlifting, there's no doubt that many of these guys and gals sport some seriously large triceps. And yet, rarely (if ever) do powerlifters incorporate isolative triceps training into their programming.

Instead, the bulk of a powerlifter's program is geared around building a bigger squat, bench press and deadlift. For triceps, the key lift here is the bench press.

Bench variant bicep-building exercises include traditional bench press and close-grip variations, as well as exercises focused on building the lockout, such as floor presses and board presses. All of these ignite triceps. Throw in some heavy extension work, like skullcrushers on a flat or decline bench, and you have the blueprint to turn those pipe cleaners into pipes!

GO OVERHEAD TO HIT THE LONG HEAD

Big, compound exercises are critical to developing mass, but if you want maximum recruitment and development of the long head, you need to incorporate overhead triceps work.

By flexing the shoulder, you effectively put the long head of the triceps on stretch. My favorite exercises for long head activation are overhead extensions using a dumbbell or rope attachment.

BICEPS BONUS

FOR BIGGER 

BICEPS, LEARN 

FROM 

BODYBUILDERS

While powerlifters have the big triceps, they spend little to no time on their biceps.

If you want to learn more about building bigger biceps, examine the training of elite bodybuilders - they have one specific trick:

They realize that by manipulating the position of their shoulder and/or wrist, they can preferentially recruit different muscles!

In other words, any exercise where your elbow is behind the midline of the body is puts a heavy emphasis on the long head of the biceps. Any exercise where the elbow is in front of the midline of the body puts greater emphasis on the short head of the biceps.

And finally, any exercise with pronated forearms positions the biceps for poor mechanical advantage, and thus stresses your brachialis muscle.

For proportional and well-developed bis, you need to hit each muscle. Incorporate exercises with varying degrees of shoulder flexion and forearm positioning.

MORE TO KNOW

START BIG, FINISH SMALL

If you want huge friggin' arms, there is no way around it; you must push the envelope with your training. That means for triceps, the bulk of your workouts should start with a big exercise like close-grip bench presses, dips or possibly board presses.

For biceps, the same thing should happen: start with an exercise where you can move the most weight, such as anEZ-curl bar or straight barbell curl, then move to auxiliary exercises afterward.

I don't care how hard you work at your triceps kickbacks, they simply cannot substitute the big-bang exercises.

BICEPS/TRICEPS SUPERSETS 

MAY NOT BE SO SUPER

I know a lot of coaches who espouse supersets for arm training. This means doing a set for biceps and then immediately doing a set for triceps. This method can no doubt lead to an awesome street pump, but there is an underlying issue I'm not sure most people understand.

A concept known as reciprocal inhibition tells us that if an agonist muscle is turned on, then the antagonist will shut off. We see this all the time in the case of hip flexors - they become short and stiff which, to some extent, shuts off the glutes.

With regard to arm training, if we do a set of triceps that effectively decreases nervous system recruitment to our biceps, we do a disservice to our growth.

Alternating between biceps and triceps is akin to driving a car forward, then backing up over and over. It doesn't make sense. The better strategy is to train one specific muscle group with wild abandon, then switch gears and go all-out on the other.

Keep In Mind: you don't necessarily have to train both biceps and triceps on the same day. But if you do, do all triceps exercises before you start biceps.

Even though I'm a powerlifter, I still say: of all the things we do in the gym, arm training is possibly the most fun.

If you want to maximize your arm development, you need to take some of this newfound knowledge and couple it with hard work in the gym. If you do, chances are you'll be sporting a serious set of guns before summer rolls around.

Now get the hell off the computer, get to the gym and do some work!

THE PROGRAM

I hate giving cookie-cutter programs, so I will do my best to give you a program you can customize and tweak to your own liking. Sort of like those Choose Your Own Adventure books, you'll be able to follow the basic principles I outlined above, but still have the freedom to utilize your favorite exercises.

Lead the charge with a "main" exercise (and a Braveheart yell), and then hit your ancillary stuff from there. You wouldn't start a meal without quality protein; there's no sense starting your arm training with sissy, toned-down exercises!

How to Maintain Good Eye Health

Don't take your eyes for granted. Protect your sight with these six tips: 

1. Eat for Good Vision

Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration andcataracts, studies show. Regularly eating these foods can help lead to good eye health:

How to be good swimmer

When you’re really hungry and you don’t have a lot of money, you go for the value meal. Whether it’s a sandwich, a side salad and a drink or whatever, the value meal usually gives you the most calories for the least amount of money.

Get Soft and Sexy Skin

Prepare to look gorgeous because we have a slew of spa-inspired moves that'll leave your skin smooth and glowing all over.

Revitalizing Face and Eye Massage  :