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Are you on a quest to build a stronger, more defined back? Look no further. The best compound back exercises can significantly amplify your fitness goals and overall strength. Compound exercises are those multi-joint movements that work on multiple muscle groups simultaneously. When it comes to building a robust back, incorporating effective compound exercises is your golden ticket. Whether you are a beginner or a seasoned gym-goer, these exercises can offer substantial benefits.
1. Deadlifts
Arguably the king of all compound back exercises, the deadlift is a powerhouse. This exercise not only targets your back but also engages your legs, glutes, and core.
- Form: Stand with feet hip-width apart, grip the barbell with hands shoulder-width apart, maintain a straight back, and lift the bar by extending your hips and knees.
- Benefits: Enhances full-body strength, improves posture, and increases muscle mass.
2. Bent-Over Rows
Another staple in any back workout regimen, bent-over rows target the upper and middle back muscles while also working the biceps and shoulders.
- Form: Hold a barbell or dumbbells, hinge at the hips to bend your torso forward, and pull the weights to your lower ribs.
- Benefits: Improves back thickness and strength, and contributes to better posture.
3. Pull-Ups/Chin-Ups
The pull-up and chin-up are excellent for targeting the lats and upper back, and they also engage the biceps and shoulders.
- Form: Grip the pull-up bar with palms facing forward (pull-ups) or toward you (chin-ups). Pull your body up until your chin is level with the bar.
- Benefits: Promotes muscle hypertrophy and boosts upper body strength.
4. T-Bar Rows
T-bar rows are a fantastic way to isolate the middle of your back while still engaging other muscles like the biceps and shoulders.
- Form: Standing over a T-bar row machine, hinge at your hips, grip the handles, and pull towards your chest.
- Benefits: Increases back thickness and engages multiple muscle groups.
5. Seated Cable Rows
Seated cable rows predominantly target the middle back but also engage the lats, traps, and biceps.
- Form: Sit at a cable row machine, grasp the handle with both hands and pull it towards your torso while keeping your back straight.
- Benefits: Enhances muscle endurance and promotes balanced muscle development.
6. Lat Pulldowns
Lat pulldowns are extremely effective for isolating the latissimus dorsi, making them an excellent addition to any back workout.
- Form: Sitting at a lat pulldown machine, grip the bar wider than shoulder-width, and pull it down to your chest.
- Benefits: Builds wide lats, improving the V-taper appearance of the back.
7. Face Pulls
While often overlooked, face pulls are excellent for targeting the rear delts and upper back muscles.
- Form: Stand in front of a cable machine, and pull the rope attachment towards your face while keeping your elbows high.
- Benefits: Improves shoulder health and contributes to overall upper back strength.
The best compound back exercises can revolutionize your fitness journey. By incorporating these exercises into your routine, you will see significant improvements not only in your back's strength and definition but also in your overall physical fitness. These movements are time-tested and proven to deliver results, so why wait? Start including them in your workout regimen today and experience the transformation firsthand.
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Save Extra $40 with Code "BENCH" from Only $219.99
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
Material:Alloy SteelItem Dimensions LxWxH:47.2 x 21.3 x 17.3 inchesItem Weight:61.7Pounds【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.【About PLT01】17.3" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 8 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.6" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed.【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.【 MAJOR's Warranty Service】 Purchasing atMAJOR enjoys a unique after-sales service. There is no need to worry about the wear and tear of the Pad with long-term use; you can contact us to get a replacement; just pay the shipping cost. If you have any doubts about this, you can always contact us.
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MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52
5-in-1 Strength Training System in a Single MachineSupports Free Weight and Smith Machine WorkoutsUpgraded Adjustable Foot Plate and 6 Band PegsPremium Cable Pulley System for functional TrainingIndependent Dual Pulley System for multiple user workoutsHeavy-Duty build for safe and steady usage
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MAJOR FITNESS All-In-One Home Gym Power Rack F22
Ultimate Fusion of Power and AestheticsPerfect for Intermediate to Advanced UsersEnhanced Versatility with6Band PegsUltra-stable StructureDual Independent Pulley System17Height Adjustable Holes800 lbsReinforced Safety Arms CapacityMax Capacity on Pulley System300 lbson Each Side
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New
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35
Unique Foldable Design4 Functional Systems Integration7 Adjustable Folding Angles15 Adjustable Height OptionsDouble Pulley SystemVarious Practical Attachments Included
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MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2
Brand:Major LutieType:Smith MachineSKU:B2Color:BlackPackage Weight:422.4 PoundsMaterial:SteelOuter Material:SteelAccessories Include:LAT Pull-Down BarDip BarCable BarLandmine; T-barSafety Arm2 D-Shape Handle2 J-HooksVARIETY OF FUNCTIONS: MAJOR LUTIE fitness system combines Power Tower, Smith Barbell, Pulley System, and Squat Rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment. The weight capacity of this power cage is up to 1800lbs.SMITH CAGE: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 423 lbs, which significantly improves the stability of the cage during exercise. Cage size – 84”L x 70”W x 86”H | Max user weight – 400 lbs. | Max Capacity Smith Machine Bar – 500 lbs. | Max capacity on Safety catches – 450 lbs.|Max capacity on cable 450lbs.ATTACHMENT INCLUDE: Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more.TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fix the Olympic or standard weight plate.
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MAJOR FITNESS All-In-One Home Gym Power Rack PLM03
EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size -66.9”L×63”W×84.3”H| Max user weight -220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs.ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more.CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate.OUR MISSION: The original aspiration of MAJORFitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
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$929.99 - Unit price
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MAJOR FITNESS All-In-One Home Gym Smith Machine SML07
SMITH CAGE: MAJOR Smith Machine SML07 made of 50 X 50mm steel square frame with a thickness of 2mm. The product weighs 324lbs, which significantly improves the stability of the cage during exercise. Cage size – 72.83”L x 79.53”W x 84.65”H | Max user weight – 220lbs. | Max capacity smith machine Bar – 500lbs. | Max capacity on safetyarms – 500lbs. | Max capacity on cable - 400lbs on each side.VARIETY OF FUNCTIONS: MAJOR fitness system combines power tower, smith barbell, pulley system, and squat rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment.ATTACHMENT INCLUDE: SML07 comes with all the attachments in the picture, create the perfect home gym for you, providing a variety of exercises such as wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, deadlifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more.TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fixes the Olympic or standard weight plate.PROFESSIONAL SERVICE: MAJORFitness focus on the fitness field, with a complete production, logistics, and after-sales service system, provide you with equipment quality assurance and 365 days components replacement service. We will try our best to provide customer satisfaction service. If you have any questions, please contact us by email and we will reply within 12 hours.
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- From $1,199.99
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$1,399.99 - Unit price
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MAJOR FITNESS 7ft Barbell 20kg Home Gym - Basic
MAJOR 7ft Olympic Barbell bar built from solid alloysteel, ensure strength and durability.Silvery is finished with chrome.Black is finished withelectrophoresis.Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms.Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym.Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs.The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
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- $259.99
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MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set
MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough.100% High-Density natural rubber durable with a low-bounce, withstand repeated drops. Protect any type of floor and your bars.Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance.Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.Please Note: Our 55LB plates, available in pairs or sets, feature the Supgym logo. This is our former sub-brand. Rest assured, these plates maintain the same exceptional standard as our Major Fitness range, making them perfectly suited for your ideal home gym setup.
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- From $99.99
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