BACK TRAINING WORKOUT
Developing all the muscles of the body to achieve a good proportion is very crucial. One of the biggest muscle groups our body has it the back. There are many varieties of back exercises but here we are giving few very good and important exercises you can try.
Bent over Barbell Row
Similar to squats and deadlifts, the barbell row is a great complete movement and works on the total body. You can develop your muscles by gradually increasing the weight with well formed repetitions. Light forces are fine, but be careful with the lower back as it bears more load. Allow the lumbar and erectors to develop the strength in time.
The width position need to be shoulder wide, hands holding the bar 8-12 inches left and right from the shoulders. Back needs to be flat, relax the ribcage on the quads for additional support to relieve the back. At a medium speed, drag the bar to the chest. High chest pull works the upper back; mid chest – mid back; low pull – lower back. Take deep breaths, and hold your body tight. Start with a warm up 15x5 sets and workout sets 10-8-6-6-4.
Wide Grip Lat Pulldown
Locate below the overhead pulley, arms need to be extended then drag the bar towards your chin. The back needs to be curved, chests toward the bar. Make sure that elbows are facing back not forward. Do not try to cheat. Start with warm up x15, then work 4 sets x 8-10 repetitions.
Seated Cable Rows
Exercise 1 of superset – your knees need to be out, extend your hands as you reach forward. Drag the grip towards the waist while you curve your back to engage the rhomboids. Finish in a seated upright position. Enjoy the negative; it is only muscle power and form. For the super set, stiff your arm and repeat 4sets x 10-8-6-6.
Exercise 2 of superset – using barbell or a dumbbell you can make the stiff arm pullover. This exercise is good for strength and involves the lats. To stable the torso the longitudinal abdominal muscles come to help. Lie down on a bench with your head at the end of the bench and feet on the other end. Hold a dumbbell or a barbell over your head as a starting position.
Slowly lower the dumbbell with stiff arms behind your head until your arms reach the same line of the torso. Then reverse and return to starting position. Breathe in at starting position and exhale as you return. Hold for few seconds and then repeat again. This exercise has a good stretch, lat pump, and posture awareness. Repeat this workout 2 times per week.
When you do the tough leg program, once a week you can add 4 sets of dedlifts. Start with warm up x 15, then 5 sets x 10-8-6-4.
Always make sure to warm up well before you start any exercises to avoid future injuries. Try to have a partner with you who can help you with your correct form or if the load is heavy.
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