Everyone
thinks of building a big and wider back. As everyone knows that Back is one of
the most important parts of the body. Have you ever imagine of building your
back like your fitness model or actor. All Fitness has got every one's request
for Back and after some Research, we have got 5 best exercise for your Back.
But before starting up with back exercise it is very necessary to go for very
effective warm-up which will reduce the chance of injuring your back or any
other back pain. While you are lifting heavyweight make sure you are wearing
the back belt for external support to your back.
The
pain you feel today, will be the strength you feel tomorrow.
1. PULL UPS
Pull-up is an upper body pulling exercise. It can be done in any grip, but the build a back you need to perform wide Grip pull-up. Pull-ups can be done in different variation such as standard pull-up, weighted pull-up, behind the neck pull-up and many more.
HOW TO DO:- To start up with pull-up first hold the bar and keep your knees followed and crossed as shown in the picture . Lift yourself upwards and make sure it is properly done when your chin touches or crosses the bar. Slowly come down the starting position and continue with the more repetition.Do it 3 sets of 8 to 10 each.
2. BENT-OVER ROW
A bent-over row which is
also known as barbell row is an exercise which focuses a variety of back
muscles. Bent-over rowing is both practiced both for bodybuilding and
powerlifting. Bent-over row is also increased in size and strength.
HOW TO DO:- Hold the barbell in pronated grip. Bend slight and bring the torse in forward. By bending the waist and keeping the back straight almost parallel to the ground. Do it 3 sets of 12 each.Make sure you keep your head up.
3. T-BAR ROW
T-bar rowing is also a back exercise which looks like T-shape consisting of the barbell and weights.T-bar works major muscles of your back like lats, teres, trapezius, and erector spinae. It also helps to build shoulder.
HOW TO DO:- Place the end of an empty barbell into the corner of a room. Rest
a heavy dumbbell or some weight plates on it to hold it down. Load the opposite
end of the bar with plates and straddle it. Bend over at the
hips until your torso is about a 45-degree angle to the floor with arms
extended Hook a V-grip handle
(the kind you see at a cable station) under the bar and hold with both hands. Keeping your lower back in its natural arch, squeeze your shoulder
blades together and pull the bar until the plates touch your chest. Do it 3 Sets of
4. PULLDOWN
Pull down exercise is a
strength training exercise which develops your Latissimun Dorsi muscle. While
performing the exercise hand palm should be facing forward.
HOW TO DO:- Keep your chest tall.Bring your chest to the bar. Keep your elbows
pointed straight down. Squeeze your lats of pulling from your armpits. Lower to
your chin or just below. Grab just outside your shoulders or a little wider. Do
it 3 Sets of 15 each.
5. ONE ARM DUMBELL ROWING
This exercise is frequently done on one leg and another on the bench at rest. While performing the exercise the lower back is been targeted.
HOW TO DO:- Set a bench up at a 45° incline and
lie chest-down on it. hold a dumbbell in one hand other at rest and row your
arm up to your chest,squeezing your shoulder blades together at the top of the
movement. Don’t let your chest come off the bench at any point during the
exercise. Do it 3 Sets of 8-10 each.
