Best BACK WORKOUTS,Barbell Dead lift,Bent-Over Barbell Dead lift,Wide-Grip Pull-Up,Standing T-Bar Row

lates best workouts :

1. straight road Dead lift.
2. with Dumbbells Bent-Over Barbell Deadlift
3. Wide-Grip Pull-Up.& close grip with straight road
4. bend 90 Degrees with straight rod  T-Bar Row. 
5. Wide-Grip Seated Cable Row.
6. Close-Grip Pull-Down. 
7. Reverse-Grip Smith Machine Row. 
8. Single-Arm Dumbbell Row.

     

Barbell Dead lift:

Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and your grip set, take a big breath and then .

Bent Over Barbell Row:

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

Then inhale and slowly lower the barbell back to the starting position.

Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.

WIDE-GRIP PULL-UP:

The wide-grip pull up is an advanced body-weight exercise that improves strength in the back, shoulders, and biceps. The wide-grip position emphasizes the back by reducing resistance on the biceps and forearms.

Grab a pull up bar with your palms facing away from your body, and your hands shoulder-width apart. Allow your arms to hang in a fully extended position.

Keeping your shoulders down and away from your ears, pull yourself up until your chin clears the bar. Pause, then slowly lower yourself to the starting position.

The pull-up bar is probably the most efficient and versatile piece of equipment around. But it has one major flaw. Look down. That load is difficult to lighten. And, for many, the idea of hauling such a weighty husk above any bar not stocking a fine range of beverages is enough to induce the need for a stiff drink. However, by gradually progressing through simple pull-up and chin-up variations, you can slowly but surely build awe-inspiring arm musculature. Work through series of bar exams to build colossal strength across your entire upper body.

T-Bar Row with Handle:

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position.

Level one: Lateral pull-downs:

If nose-ups – or perhaps even hair-ups – would be a more accurate description of your attempts to lug your head above the bar, lat pull-downs should be your training start point. “They work the same muscles and use the same range of motion as pull-ups,” explains  Head to the lat pull-down machine, sit down, and grip the bar with shoulder-width palms facing away and your arms fully extended above your head. Do not lean back as you pull the bar to the top of your chest and hold it there for two seconds. “Imagine you are holding a grape between your shoulder blades,” advises  Control the bar as it pulls itself back to the start position, aiming for a three second ascent with no pause at the top of the movement.

Moving on up Once you can execute 6-8 reps using 80% of your body weight, move on to the next level.

Close-Grip Front Lat Pull down:

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. 

Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.

After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.
Variations: The behind-the-neck variation is not recommended as it can be hard on the rota tor cuff due to the hypertension created by bringing the bar behind the neck.
Level two: Negative chin-ups

‘Chin-up’ still proving a bit of a misnomer? Concentrate solely on perfecting the lowering phase of the movement. “Over time the building of lowering (eccentric) strength will improve your ability to lift yourself up without assistance,Stand on a bench and place yourself at the top of the chin up movement with palms facing towards you shoulder-width apart. Lower yourself over six seconds until your arms are fully extended. Then step on to the bench. Raise yourself to the start position. And repeat.

Moving on up After around four weeks you should be able to complete 6-8 reps with perfect form. Move to stage three.

Reverse-Grip Smith Machine Row:

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 

Tip: Make sure that you keep the head up.

Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Caution:

• This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
• Also, just like with the bent knee deadlift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
• Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip. You can also use barbells and dumbbells.

Similar to the  but with a Smith Machine bar instead.

One Arm Dumbbell Row Tips:

Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
Fight the urge to use your opposing arm to brace against your leg or any other implement.
Keep some tone through your abdominals as you pull the dumbbell into your body to ensure you don’t arch excessively through your spine.
Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
Don’t allow the head to jut forward as you pull.
Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.

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