Muscle Building The 15 Best Exercises For Your Back:The only thing that matters to most people is what they can see in front of them. This is true in most cases of life: at work, at home, especially in the gym. But I’m changing this here.
For a long time, when you examine yourself in the mirror, you can distract yourself with something directly in your eyes. At the same time, the whole world has potential gains, waiting on the other side.
You must work hard as your first line and dedicate so much time and effort to things you can not see.
Building your back is more beneficial than simply marking another square on your entire body calendar. Once you start walking, your posture will improve, because the muscles you have neglected become fragile, so when you leave the office, the premonition of your desk will be less obvious.
Your back can also play an important role in increasing the power of other lifts you may not have thought of, such as bench press. The muscles of the upper back and middle back help stabilize the shoulder joint. The stronger and more stable the shoulder, the more weight you lift each time you climb the upper body.
Since many back exercises require the use of your arm to pull and pull to activate your muscles, the back exercise is also ideal for aiming the muscles of your arm. Even if you focus on your butt, your forehead will benefit.
Are you paying attention to your forehead because you are anxious about a V-shaped torso? If you do not reach it later, you will not get there. If this is all you have to do, take a look at this training, but you must have the motivation to go beyond just reaching that V.
1. Band Bent-Over Row:
If you work on the back, you will get used to its various forms of travel, so starting with a light-resistant version can be a warm-up or a key part of your daily work. The band will allow you to complete the entire range of movement without breaking the weight, while still challenging you with some resistance.
Do this: take a low resistance band and place it on the ground. Stand in the middle of the band, grasp the ends with a rotating grip (hands), hold the hips and bend the knee slightly in a sporting position. Make sure there are no steaks on the back
Squeeze the back while pulling the end of the strap toward the chest, or as close as possible to the strap. Pause for a moment at the top of the action, then slowly return to the original position to resist the resistance of the band.
2. Renegade Row:
A traitor is to maximize the effectiveness of a position. Take two highly elastic movements for your movements, such as planks and lizards, and work with different muscle groups adding more elements to make them even useful. Use light weights here; Maintaining the correct position of the spine is equally important and can reduce weight.
Do this: grab a pair of light dumbbells and do as many push-ups as possible. Stretch your feet on a wooden board and hold the weights with your palms facing each other. Squeeze the hips and core to keep the sharp spine aligned and look at the floor in front of you.
Use your lat to unload one of the weights at the height of the chest, then place the weight on the ground to keep the rest of the body balanced. Control the load to move up and down: if you have to turn the body and turn your back to lift the weight, reduce your weight. Perform push-ups, keep the spine aligned, and repeat the movement with the contralateral arm.
3. Dumbbell Single Arm Row
Dumbbell rows are a classic move that should have a place in every self-respecting lifter’s heart. Your position perched on the bench will give your lats a chance to shine, while other rear-positioned muscles like the rhomboids and traps will kick in for support.
You also have the benefit of working both sides of your body, allowing you to work through weak spots by focusing on building up strength imbalances.
DO THIS: You only need one dumbbell to do the job here. Place it on the ground next to a bench on the side you’re planning to work. Mount the bench with your weight on your opposite knee and hand, planting the same side leg on the ground. Bend at the hips, and keep your back straight, picking up the dumbbell with your work hand and allowing it to hang straight down from your shoulder.
Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.
4. Chest-Supported Dumbbell Row
If you struggle with keeping your chest strong and your spine straight when you try bent-over exercise variations, you’ll love this move. The chest-supported row isolates your back and lets a bench do the work, allowing you to concentrate on moving the weight more efficiently.
DO THIS: Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang.
Squeeze your back to pull the weights to your hips, with your elbows bent at 90-degree angles. Squeeze your shoulder blades for one to two seconds maintaining your position, then return to the starting point.
5. Inverted Row
ou might look at the inverted row and think it’s just an easier version of movements you’re already doing. It’s just like a pullup with built-in assistance from the ground, right?
Wrong. If you’ve never tried the inverted row before, you’re in for a surprise. The move is a killer upper back driller that will tire you out sooner than you’d expect from its basic setup.
DO THIS: Place a bar at about hip height on a Smith machine or power rack. Lower yourself to the ground underneath the bar, grabbing it with an overhand grip with your hands positioned directly above your shoulders. There should be some space beneath your back and the ground to hang suspended. You can fully extend your legs and rest your heels on the ground for a challenge, or bend your knees and plant your feet on the ground for an easier rep.
Pull your shoulder blades back to start the rep, then pull up with your arms to lift your chest to the bar. Keep your wrists stable and maintain a straight line in your spine, squeezing your glutes. Touch your chest to the bar before straightening your arms to return to the starting position.