।। शरिरमाद्यं खलु धर्मसाधनम् ।।


"Back day" refers to a workout day focused on exercises that target the muscles of the back. In many weightlifting and fitness routines, specific days of the week are dedicated to working out particular muscle groups, and "back day" is when exercises are concentrated on strengthening and building the back muscles.

Common Muscles Targeted on Back Day:
- *Latissimus Dorsi (Lats):* The large, broad muscles that run down the sides of your back.
- *Trapezius (Traps):* Muscles that run from your neck to your mid-back.
- *Rhomboids:* Muscles located between your shoulder blades.
- *Erector Spinae:* Muscles that run along your spine and help with posture and spinal stability.
- *Lower Back:* Often worked through exercises that engage the lumbar region.

Common Exercises on Back Day:
- *Deadlifts:* A compound movement that targets the entire back, especially the lower back and traps.
- *Pull-Ups/Chin-Ups:* These target the lats and upper back.
- *Rows (Barbell, Dumbbell, or Cable):* Rows focus on the middle back and lats.
- Lat Pulldowns:* Specifically target the latissimus dorsi.
- *Face Pulls:* Target the traps and rear deltoids.
- *Hyperextensions:* Strengthen the lower back.

In a balanced workout routine, "back day" is often paired with other days focused on different muscle groups like chest, legs, or arms.








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