Ultimate Back Workout | 8 Exercises For Back Muscles

22 Jul

Want bigger and stronger back, but don’t know what exercises to do on your back day? Here is our list of 8 Exercises For Back Muscles.

Step 1 : Choose a suitable weight, then kneel dr. stand on the platform and grip the handles. Keep your abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. make sure that you keep your shoulders down and retacted slightly back this will help to keep the tension on your back muscles. 

Step 2 : Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position. Repeat for the desired number of reps.

Step 1 : Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart-

Step 2 : Exhale, draw your abdominal muscles in, and lift the bar by pushing up towards your legs.

Step 3 : As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by sour sides and the bar resting on your highs.

Step 4 : Hold the position for two seconds, inhale and return the weight to the floor.

Step 1 : Sitting on a bench, grab a bar with a false overhand thumb on the same side as your fingers shoulder-width grip.

Step 2 : As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it raise where it began. Throughout, keep your chest out.

Seated Rows

Step 1 : Place your feet on the platform, keeping a slight bend in your knees and making your posture “tall”. Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso. The handles should come all the way in until it reaches your navel.

Step 2 : Hold the position for a second before returning back out, keeping the movement under control. your arms returning to the extended position: your back going slightly forward, and with your knees slightly bent

Step 3 : Repeat for the desired number of reps.

Step 1 : Stand upright and hold two fairly Heavy barbell at your sides with your palms facing each other.

Step 2 : Keep your shoulders relaxed. Shrug your shoulders as if you were trying to touch them to your ears.

Step 3 : Hold the top most position, then gradually lower them to the starting position. Do not bend your elbows or shift your head forward during the motion. Repeat.

Step 1 : With your feet shoulder-width apart and your knees bent roughly keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be at this point, roughly parallel to the floor.

Step 2 : Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting most activity out of your middle-back muscles

Step 3 : Pause at the top where your chest should be stacking out toward the bar .Them, slowly return to the starting position, while keeping your torso in the same position throughout the movement.

Step 1 : Starting by hanging from the bar with arms fully extended overhead. Your legs can be bent, straight or crossed behind you.

Step 2 : Pull yourself up until your chin is over the bar. Hold, then lower yourself to starting position. You can add weight to make it more difficult by wearing a weight belt or by holding a dumbbell between your feet.

Step 1 : Straddle a T-Bar-Row machine and grab the handles with an overhand grip. Make sure you are standing with your feet shoulder-width apart and your knees slightly bent.

Step 2 : Keep your back flat and bend your waist until your upper body is about 45 degrees from the vertical, the bar hanging at  arm’s length directly below your shoulders

Step 3 : Them, squeezing your shoulder blades together, lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.