In some ways, Background exercises It is the straw that stirs the drink in an exercise program.
A strong back is essential to safely and effectively perform all of the most effective compound exercises, such as squats, deadlifts, bench presses, and top presses, which will provide the majority of muscle and strength gains.
In other words, a strong, muscular back is the weight of your performance. No matter what you throw at your body – squatting, pulling, pushing, even running, skiing, or throwing – your movements depend on a strong back that you can count on.
Unfortunately, many weightlifters ignore back training because, unlike the chest, shoulders, and biceps and quadriceps, you cannot see them easily in the mirror. They might do a few routine sets of pull-down exercises and dumbbell rows, but they’re not giving their back the same attention and energy that goes into their “mirror muscles”.
That’s wrong, and the back exercises and exercises in this article are the answer.
If you want to learn How to get a bigger back, How to do The best back workouts for a blockWhat a good thing Back workout routine It seems, keep reading.
The deadlift trains every muscle in your back chain (the muscles of the back of your body) and allows you to use some of the heaviest weights in any of your workouts, which means it’s ideal for gaining strength and muscle.
How: Position your feet slightly narrower than shoulder-width apart with your toes slightly pointed. Slide a loaded bar over the center of your foot so that it is about an inch away from your legs. Take a deep breath in your belly, then move down toward the bar by pushing your hips back. Place your hands on the crossbar outside your cane and keep your head in a neutral position.
Lead your body up and back slightly by pressing your heels. When the bar rises above your knees, push your hips toward the bar. Reverse the movement and return to the starting position.
Where it suits you Background exercises: Because it’s best to get serious and heavy with deadlifts (sets of 6 reps or less), always put them at the beginning of Background exercises When you are fresh and able to lift the most weight.
Deadlift’s differences The back is swollen:
You can generally lift more weight by using a barbell row more than you can with other back exercises, which means it’s a perfect addition to any Back workout for the block.
How: Place your feet under a shoulder-width iron bar with your toes slightly outward. Bend over and hold the penis with a fist slightly wider than shoulder-width apart, with your palms facing you. Straighten your back and raise your hips until your back is roughly parallel to the floor.
Start the movement by driving through your legs, then use the thrust from your lower body and pull the bar up to your upper body, touching it anywhere between your lower chest and your belly button. Once the tape hits your body, reverse the movement and return to the starting position.
Where it suits you Background exercises: If you start a file Workouts on the back day With deadlifts, make heavy rows of iron in the 4 to 6-rep range immediately afterward. If you’re not a deadlift exercise, use the barbell row (or barbell row contrast) as the first back workout in Back workout routine.
Iron row differences for The back is swollen:
The Row dumbbells with one arm She trains each side of your body independently allowing you to elevator More weight per side than you can do when doing barbell rows, which results in gradual load increases (and gains!).
How: Hold a dumbbell in your right hand. Bend your left hand and left knee on a bench, chair, window sill, etc., that is, knee height off the ground. Keep your right foot planted on the floor and let your right arm (which carries the dumbbell) extend toward the floor. Keeping your back straight, pull the dumbbell up until it touches your torso. Return the dumbbells to the starting position. Once you have completed the required number of iterations, repeat the process with your left arm.
Where it suits you Background exercises: Preferably use a dumbbell row as a coil The back is swollen Exercise, do it in the middle or at the end of a file Back Inflated Workout From 8 to 10 reps.
Variations of a dumbbell row for The back is swollen:
The Pull You work out nearly every muscle in your back, but they are especially good at training the back muscles. Moreover, it also trains your biceps, abs, and even your chest muscles And to a lesser extent.
How: Hold a pull rod with your palms facing away from you and shoulder width apart, then raise your feet so that your arms hang straight. Without swinging your feet or knees, pull your body up so that your chin rises above your hands. After your chin rises above the bar, lower yourself to the starting position. Continue lowering yourself until your arms are completely straight and you feel a deep stretch in your muscles.
Where it suits you Background exercises: If you’re new to pulling up or graduating from pull-ups, place them near the start of your muscles Background exercises As a strength exercise. If you prefer to use them for The back is swollen-Do it near the end of the exercise on a higher frequency range.
Cloud forms for The back is swollen:
The pull-down exercise is an excellent workout for training the back muscles, biceps, and traps, especially for beginners who struggle to perform chin raises and pull-ups.
How: Adjust the thigh pad on the traction machine down so that it locks your lower body in place. Stand up and grab the tape. While keeping your grip on the penis and your arms straight, sit down, and allow your body weight to pull the bar with you. Push your thighs under the thigh pads and place your feet flat on the floor.
Pull the tape towards your chest. Once the bar is below your chin (or touches your chest, if you want to make the exercise more difficult), reverse the movement and return to the starting position. (Tip: A helpful hint of this exercise is to imagine pulling your elbows to the ground.)
Where it suits you Background exercises: Use the Transverse dropdown to add some extra font size to the end of a Back workout routine. Groups of 8 to 10 reps work well, although you can work out 10 to 12 repetitions per set if you prefer.
Variations of pulling down for The back is swollen:
- Pull with a wide grip
- Close grip
- Drop-down neutral grip
- Pull out the fist
- One-arm pull-up
Using the cable means there is constant tension in your muscles during each rep. This taxes your back muscles slightly differently from other free weight back exercises, which can be more or less challenging at different points in each rep.
How: Sit on the pillow with your feet resting on the foot, keeping a small bend in your knees. Lean forward and grasp the handle (you can use any attached handle you like, but I like the “V” handle that’s very grip), then lean back with your arms extended in front of you. Straighten your back and pull the cable toward your stomach. Once your hands touch your torso, reverse the movement and return to the starting position.
Where it suits you Background exercises: Seated cable rows usually fit best near the end of your machine Workouts on the back day Once you finish your free-weight rowing exercise for the day. Stick to a slightly higher repetition range like 8 to 10 and focus on using the full range of motion to get a deep stretch at the end of each rep.
Seated cable row variables for The back is swollen:
- Narrow cable row
- Wide Grip Cable Pulling Exercise
- A row of neutral cable grip
The dumbbell sweater trains your muscles through prof Full range of motion And in prof Stretched Posture, which is important for muscle growth. It also gives you a new workout to try if you are tired of pulling and pulling ups.
How: While lying on a flat bench with your feet on the floor, hold a dumbbell at one end with both hands and place it on your chest. Make sure your head is as close as possible to the end of the seat. Press the dumbbells on your chest until your elbows are completely locked. While maintaining a slight curve in your elbows, lower the dumbbell in an arc over your head until the biceps is next to your ears, then reverse the movement to return to the starting position.
Where it suits you Background exercises: It is a good idea to finish the Back inflated workouts With some high-repetition dumbbell pullovers. Using slightly lighter weights and higher volumes makes it easier to use proper form and can help you engage your muscles, so stick to 10 to 12 reps per set.
Variations on Dumbbell Jumper’s The back is swollen:
If you want to quickly add mass to your back, you want to do so Background exercises.
Here are three of The best back exercises for men And the women who you can do whether you work out in the gym or at home with a set of dumbbells or you only have access to the machines.
that is great “A great back workoutWhich you can use when you have access to a well-equipped or gymnasium Home gym.
- Barbell Deadlift: 3 sets of 4 to 6 reps
- Barbell Row: 3 sets of 4 to 6 reps
- Weighted Pull: 3 sets of 8 to 10 reps
- Dumbbell Pullover: 3 sets of 10 to 12 reps
Not having access to a packed gym shouldn’t stop you from doing Back workout for the block. Get a set of dumbbells and give it a go Back Inflated Workout Attempt.
- Dumbbell row: 3 sets of 4 to 6 reps
- Dumbbell Deadlift: 3 sets of 8 to 10 reps
- Standing dumbbell row: 3 sets of 8 to 10 reps
- Dumbbell Pullover: 3 sets of 10 to 12 reps
If you work out in a small gym or if you are traveling and have to settle for a hotel gym, this is one of the The best back workouts You can do it with machines only.
- Machine row: 3 sets of 8 to 10 reps
- Lat Pulldown: 3 sets of 8 to 10 reps
- Seating cable row: 3 sets of 8-10 reps
- Cable Pulling: 3 sets of 10 to 12 reps
+ Scientific references
- Oranchuk DJ, Storey AG, Nelson AR, & Cronin JB (2019). Isometric training and long-term adaptations: effects of muscle length, density, and intention: a systematic review. In the Scandinavian Journal of Medicine and Science in Sports (Volume 29, Issue 4, pp. 484-503). Blackwell Monksguard. https://doi.org/10.1111/sms.13375
- Schoenfeld, BJ, & Grgic, J. (2020). Effects of range of motion on muscle growth during resistance training interventions: a systematic review. SAGE Open Medicine, 8, 205031212090155. https://doi.org/10.1177/2050312120901559
- Dickie, JA, Faulkner, JA, Barnes, MG, and Lark, SD (2017). Electromyogram analysis of muscle activation during withdrawal variations. Journal of Electromyography and Kinesiology, 32, 30-36. https://doi.org/10.1016/j.jelekin.2016.11.004
- Jakobi, JM, & Chilibeck, PD (2001). Bilateral and unilateral contractions: possible differences in maximal voluntary force. Canadian Journal of Applied Physiology, 26 (1), 12-33. https://doi.org/10.1139/h01-002
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