(Minimal equipment needed. All you need are 2 lightweight dumbbells.)

Doing back exercises has 3 main benefits. First, you can have a better physique, as one’s back is very evident in the person’s overall silhouette. Second, it is a crucial muscle group in terms of weight training, and a requirement for many advancements in exercise difficulties. Lastly, proper back training and help avoid back pain.

Common cause of back pain are a mixed result of tight hips and deactivated glutes. It is important to pay extra attention to these two areas to protect ourselves from back pain: not just in the gym, but in everyday life. If you are looking to take the extra step and build up your physique, anabolic steroids are definitely an important element to helping you retain the muscles you’ve gained. In this article, we will explore 7 of the best at-home exercises to train your back for muscle gain.

Exercise Brief

This workout consists of the use of dumbbells and goes for approximately 30 minutes. It is designed to build your back as part of a circuit workout. There will be 7 exercises in total, 4 sets each. Rep count is dependent on your current physique and active level. We will be alternating between pulling and pushing motions to achieve the best results in the least time and with minimal equipment. Be sure not to over-rest between circuits to avoid your body from entering recovery too soon.

To achieve the maximum efficiency and results, we recommend the use of effective anabolic steroids to ramp up your workout. Options such as Sustanon and Testosterone Enanthate are great options to compliment these exercises with, as they improve your body’s tolerance for weight while also speeding up recovery.

Exercise #1: Dumbbell Romanian Deadlift

Perhaps as the most recognizable hamstring motion, the Romanian Deadlift is a dumbbell exercise that is effective for building proper activation patterns in your hamstrings and gluts, while strengthening your back muscles at the same time.

To begin, start with a light set of dumbbells. Do not overload yourself with too much weight at first as you begin the exercise. Keeping good form is important to getting the full benefit from the deadlift. In this exercise, you will not be bending forward, but rather sitting back with your torso moving forward instead of holding upright. Repeat the exercise for 10 repetitions and rest for ~30 seconds in between sets.

Exercise #2: Dumbbell Upright Row

The upright row is well known for its simple, effective, and familiar movements, and its ability to strengthen and stabilize the upper back and shoulders. The exercise also challenges the triceps, helping build equality between your major muscle groups.

To perform this exercise, stand with your feet apart approximately the same width as your hips, holding the dumbbell out in front of your body, palms-down. Keep your shoulder blades back and chest up. Begin raising the dumbbells vertically, lifting elbows to the ceiling and returning to starting position. Repeat for 10 reps and rest for 30 seconds.

Exercise #3: Alternating Single-arm Dumbbell Row

A simple yet challenging exercise, the alternating single arm dumbbell row is aimed to help stabilize and strengthen your back and biceps. Much like a Romanian Deadlift, begin by sitting back with your torso straightened, bending forward at the hips. Row one dumbbell to your side, then the other in alternation while lowering the opposite one. Repeat this exercise for 10 reps then rest for ~45 seconds before continuing.

Building a Stronger Back

Not only do strong backs come from performing the proper exercises, it is also achieved from maintaining good form. However, more important to that is the usage of pharmaceutical-grade anabolic steroids. Pur-Pharma is a widely reputable supplier of high grade anabolic steroids in Canada, and currently supports thousands of athletes and bodybuilders across the nation. If you are new to stacking, or need a reminder on best practices, read up on our other guide on how to properly begin a steroid cycle.