Good back workout you can do at home

Try this great home back workout routine. Do each exercise 3 to 4 sets for 15 reps resting only 20 seconds.

1. Bent barbell row

2. Dumbbell pullover

3. One are rows

1. Barbell bent over row

Stand with feet wide, knees slightly bent. Bend over, placing one hand on bench, to position torso approximately parallel to the floor. Hold dumbbell (palm in) with arm perpendicular to the floor. Keep back straight. Squeeze together (retract) shoulder blades while, in a controlled motion, pull dumbbell toward you, bringing elbow up as far as possible while keeping forearm vertical. Contract lat muscle fully without compromising form. While maintaining the controlled motion, return dumbbell to starting position. Do not allow muscles to relax before next repetition.

2. Dumbbell Pullover

Lie face up on bench. Place feet flat on floor. Keep arms perpendicular to the floor with dumbbell locked in hands. Keep elbows fixed, maintaining a slight bend. Stay in good body alignment (abs tight, chest up, back straight). In a controlled motion, keeping elbows fixed, begin lowering arms over head. Avoid lowering dumbbell past head. Stretch lat muscles to a comfortable position without compromising form; avoid excessive arching of the low back. While maintaining the controlled motion, contract lat muscles and return arms to starting position. Do not allow muscles to relax before next repetition.

3. Seated one arm row

Sit on seat or bench in good body alignment (abs tight, chest up, back straight) with knees bent. Grasp cable handle with one hand. Straighten lower back and position knees with a slight bend. Allow shoulder with handle to be pulled foward with a slight twist through waist. Pull cable handle to side, slightly twisting through waist. Pull shoulders back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Do not allow muscles to relax before next repetition.