You are mistaken if you believe that focusing solely on your chest when working out at the gym would give you a broader appearance. Since this training can result in a muscle imbalance rather than the form you desire, it's critical to remember to work on your entire upper body. Improved posture, a stronger heart, and a beautiful appearance are just a few of the advantages of back training. All you have to do is pick the right exercises and do them in a structured manner, and you'll see results in no time.
Bright Side wants to assist you in your search for a safe and fit body. We've put together a list of ten exercises that will help you develop and volumize your back muscles. It's time to put them all to the test!
1. Dumbbell row with one arm
Your lats, traps, rear deltoids, and triceps will benefit from the one-arm dumbbell chain. A flat bench and a dumbbell are required for this exercise.
Place your left knee on a flat bench, while your other leg remains on the floor. Your body should be parallel to the floor and bent forward. With your left hand on the bench, support yourself.
expanded
What you can do is:
* With your right hand, grab a dumbbell (palm facing in), keeping your back straight and arm out.
* Bring the dumbbell up to your chest by bending your arm at the elbow. Instead of your arms, you can feel tension in your back and shoulder muscles when doing this.
* Squeeze your shoulder and back muscles as you hit the tip. Hold the place for a few moments.
* Begin slowly lowering your hand until your arm is completely extended.
* Rep for a total of 40 repetitions before switching to the other limb.
2. Pull-ups with a tight grip
Close grip pull-ups are a form of pull-up exercise that helps to strengthen the lats and biceps. To do these, you'll need a pull-up bar.
Grab the pull-up bar with your hands shoulder-width apart, thumbs pointing in the same direction, and a straight spine.
What you can do is:
* Inhale deeply, squeeze your glutes, and tighten your shoulder blades.
* Your lats should be activated and your elbows should be pointed straight down to the floor.
* Pull your body up and bring your chin to the bar.
* Slowly return the body to its original location.
* Rep 10–15 times more.
3. Pull-ups with a broad grip
Pullups with a wide grip strengthen your back, stomach, shoulders, and arms. These would also necessitate the use of a pull-up rope.
Initial position: Grab the pull-up bar with a grip that is broader than your body, forming a "Y" shape with your body and hands. Thumbs pointing in the same direction, spine straight.
What you can do is:
* Inhale deeply, squeeze your glutes, and tighten your shoulder blades.
* Bring your chin to the bar and lift your whole body up.
* Slowly return the body to its original location.
* Rep 10–15 times more.
4. Cable pullover with a standing position
Working out your back, chest, and triceps is easy with the standing cable pullover. A cable machine and a cable connection are needed for this exercise.
To conduct this exercise, you will need a cable machine with a small bar connected to the top pulley. Grab the bar with both hands, keeping your back straight and your hands shoulder-width apart.
What you can do is:
Start pulling the attachment down in an arc while keeping your arms at the same height.
Squeeze your shoulder blades close and keep your heart strong when doing this.
Stop for a few seconds as the attachment enters your tights, then slowly return to the original location.
Rep 30-40 times more.
5. Bend-over rows of reverse grip
Bend-over rows with a reverse grip work the middle back. For this exercise, you'll need a barbell.
Standing straight with a slight bend in your elbows, bending at the hip, and bringing the body forward is the starting pose. It's important to keep your back straight and your head up. Keep your arms perpendicular to the floor while holding the barbell in front of you.
What you can do is:
* Raise the barbell while keeping the body still and breathing out. Keep your elbows tight to your body at all times.
* Squeeze your back muscles and keep this pose for a few seconds after raising the barbell.
* Then gently lower the barbell to your starting spot.
* Rep 10 times more.
This exercise is not recommended for people who have back issues.
You should do this exercise with dumbbells instead of a barbell.
6. Dumbbell pullover with straight arms
Dumbbell pullovers with straight arms are an easy but powerful exercise for your back muscles, chest, arms, and abs. For this exercise, you'll need a moderately heavy dumbbell and a flat bench.
Lie down on a flat bench in the starting position. Your feet should be shoulder-width apart and shoulder-width apart. The only part of your body that can hit the bench is your upper back.
What you can do is:
Get yourself a dumbbell. Raise your hands above your head.
Release the dumbbell's weight and lower it as low as you can while still keeping it in your hands.
Be sure to squeeze your muscles at the top of the motion, and keep your wrists straight.
Rep 30-40 times more.
Pull-ups on the lats
Your lats are worked out with the lat pulldown exercise. To conduct this exercise, you'll need a cable machine with a large bar attached to the top pulley.
Initial position: Take a seat on the cable machine's bench and catch the pulley bar with hands wider than shoulder width (in a wide grip). The bar should be above your head and your hands should be straight. Pull your chest forward while leaning your torso back at a 30 degree angle.
What you can do is:
Exhale and put your shoulders and upper arms back while pulling the bar down toward your upper chest.
Squeeze your back muscles and hold for a few seconds as you get into this position.
Make sure your upper torso is still and your limbs are the only moving parts of your body.
Slowly return the bar to its original location, completely extending your arms, while relaxing your shoulder blades. Inhale deeply.
Rep 50-60 times more.
8. Cable low row in a seated position
The seated cable low row is an excellent way to strengthen the muscles in your middle back. For this exercise, you'll need a low pulley row machine with a V-bar.
Sit on the machine with your knees slightly bent so that you can grab the handle with your arms extended out but without rounding your back.
What you can do is:
* Drive your elbows toward your shoulders as you pull the attachment toward your torso.
* Your head, back, and spine should all be in the same place. Your chest is raised, and your whole heart is active.
* Engage your lats and shoulder blades when the attachment is above your torso and keep this position for a few seconds.
* Return the attachment to its original location by slowly pulling it out.
* Rep 30-40 times more.
The inverted bodyweight row focuses on your mid-back. For this exercise, you'll need a bar that you can adapt to your waist height or a smith machine.
9. Bodyweight row inverted
Adjust the bar to your waist height and catch it with arms broader than shoulder width. Your body should be positioned under the bar, with your feet on the ground, arms completely extended, and your back straight.
What you can do is:
Pull the torso and body up by engaging the shoulder blades.
Hold the place for a few moments.
Return to the starting spot slowly.
Rep 20 times more.
Straight-arm pulldown (number 10)
Straight-arm pulldowns strengthen the lats, upper back, rear deltoids, triceps, chest, and heart muscles. A cable station and a rope handle attached to a high pulley are needed.
Grasp the rope ends in your hands and face the station until your rope handle is connected to the high pulley of a cable station. Pull the shoulder blades together, down, and up. Tuck your tailbone under and brace your heart by pulling your ribs down.
What you can do is:
* Return your hips to their original position, creating a 30-45 degree angle with your body.
* Your arms are completely stretched in front of you. The tension in the cable and your back muscles should be felt. Place your feet shoulder-width apart on the floor.
* Bring your arms down in an arcing motion until your hands are aligned with your hips. Your elbows must be clenched!
* Hold this place for a few seconds before returning to your starting position.
* Rep 25-30 times more.
It's important to keep your elbows completely extended and locked during this exercise. When you begin bending, your triceps will become active, reducing the beneficial effect on your lats.
Commentaires
Enregistrer un commentaire