Simple Back Workout Tricks You Must Know |
Posted: October 14, 2017 |
Your back workout is just as important as all your other workouts. Just because you don't actually see your back very often doesn't mean you can ignore it. It needs to be as strong as the rest of your body. I've listed a number of great back exercises below that will hit all three parts of your back - your lats, your middle back, and your lower back - and give you a great back workout. Although many people wonder what is the best back exercise, you can't count on just one exercise. Your back workout needs to include a variety of back exercises to hit all three parts. The bent over row is a back exercise that will give your middle back a workout, lat exercises such as pulldowns will help strengthen those particular muscles, and you also need to include a few back exercises that target the lower back. Rows Standing One-Arm Row with Band: Secure an exercise band around a sturdy, immobile object, slightly lower than chest height. Face toward the object and grab both ends of the band with the palms of your hands facing each other. Position yourself so that your back is straight and your arms are fully extended. Pull your right arm straight back to your body, bending at the elbow. Focus on squeezing the back muscles, and be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles. Return to start position. Complete the desired number of reps for one arm, then switch to the other arm. Seated Row with Band: Sit on the floor and secure an exercise band around a sturdy, immobile object, slightly lower than chest height. Face toward the object and grab both ends of the band with the palms of your hands facing each other. Position yourself so that your back is straight and your arms are fully extended. Pull your arms straight back to your body, bending at the elbows. Focus on squeezing the back muscles, and be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles. Return to start position. Elevated Seated Row with Band: Follow the instructions for the Seated Row with Band, but perform it while sitting on a low platform that is about 5" in height. Seated One-Arm Row with Band: Sit on the floor and secure an exercise band around a sturdy, immobile object, slightly lower than chest height. Face toward the object and grab both ends of the band with the palms of your hands facing each other. Position yourself so that your back is straight and your arms are fully extended. Pull your right arm straight back to your body, bending at the elbow. Focus on squeezing the back muscles, and be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles. Return to start position. Complete the desired number of reps for one arm, then switch to the other arm. Incline Row with Dumbbells: Lie face down on an incline bench. Let your arms hang down naturally with your palms facing toward the back and your elbows slightly bent. Squeeze your back as you raise the dumbbells toward your chest, bending at the elbows. Lower to start position. Incline Row with Band: Secure an exercise band under an incline bench so that it hits at about chest level. Lie face down on the bench. Grab both ends of the band with the palms of your hands facing toward the back. Squeeze your back as you raise your arms toward your chest, bending at the elbows. Lower to start position.
Stand with a dumbbell in each hand. Bend at the waist, keeping your back flat and your knees slightly bent. Let your arms hang naturally toward the floor with palms facing toward the back. Squeeze your middle back as you raise the dumbbells straight up to your sides while bending at the elbows. Lower to start position.
Reverse Grip Bent Over Dumbbell Row: Stand with a dumbbell in each hand using an underhand grip. Bend at the waist, keeping your back flat and your knees slightly bent. Let your arms hang naturally toward the floor with palms facing each other. Squeeze your middle back as you raise the dumbbells straight up to your sides while bending at the elbows and keeping your elbows close to your body. Lower to start position. Rotating Bent Over Dumbbell Row: Stand with a dumbbell in each hand. Bend at the waist, keeping your back flat and your knees slightly bent. Let your arms hang naturally toward the floor with palms facing toward the back. Squeeze your middle back as you raise the dumbbells straight up to your sides while bending at the elbows. Twist your hands as you are raising the dumbbells so that your palms are facing forward and you are holding the dumbbells with an underhand grip at the top of the motion. Lower to start position, twisting your hands as you are lowering the dumbbells so that your palms are once again facing the back and you are holding the dumbbells with an overhand grip at the bottom of the motion. One Arm Dumbbell Row: Put your left knee on a bench and bend forward, placing your left hand on the bench as well. Your right foot remains on the floor and your right hand holds a dumbbell. Keep your back flat and let your right arm hang naturally toward the floor with your palm in. Squeeze your back and rotate your shoulder back as you raise the dumbbell straight up to your side while bending at the elbow, and focusing on pulling the elbow back as far as it can go. Lower to start position. Complete the desired number of reps for one arm, then switch to the other arm. Pulldowns
Secure an exercise band around a sturdy, immobile object, about a foot higher than your head height. Face toward the object and grab both ends of the band with the palms facing up. Position yourself so that your back is straight and your arms are fully extended and slightly higher than your head. Keeping your arms shoulder-width apart, pull your arms down and back toward your body, bending at the elbows. Focus on squeezing the upper back muscles, and be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles. Return to start position. Miscellaneous Back Exercises Squeeze your upper back together as you raise the dumbbells out and up toward the ceiling, keeping your upper arms perpendicular to your body. Lower to start position. Incline Bench Back Squeeze: Lie face down on an incline bench with a dumbbell in each hand. Let your arms hang naturally toward the floor with your palms facing each other. Squeeze your shoulder blades together for a count of two. Lower to start position. Stiff Leg Dumbbell Dead Lift: Stand with a dumbbell in each hand. Bend at the waist, keeping back flat and your knees slightly bent. Let your arms hang naturally toward the floor with your palms facing each other. Straighten to a standing position while continuing to let your arms hang naturally toward the floor. Bend at the waist to return to start position.
Superman: Lie face down on the floor with your arms stretched out over your head. Contract your lower back muscles while lifting your arms, chest and legs a few inches off the floor. Hold for a count of two. Lower to start position.
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