Exercises for Back
Exercises for back
Back is the important part of your body, which involves all your bodybuilding exercises, without powerful or strong back you will suffer different kind of back injuries. Here, we give you good back exercises which will provides strength and power to your back.
1. Bent over barbell rows: It is an important exercise to build muscle mass in your back.
Hold a bar with overhand grip and stand with a narrow stance. Down your knees slightly and hang the bar in front of you. Use your back and raise the bar until it touches your abdominal region. Lower the bar under controlled motion and get back to the starting position.
2. Chin ups: Chin ups are the best exercise to build strong muscular back.
Hang on a chin up bar with overhand grip. Pull up yourself and bring your chest closes to the bar, at the top hold for a moment. Now, get back to the starting position and feel a good stretch at the bottom.
For variation, you can do wide grip behind the neck chin ups and close grip chin ups.
3. Hyperextension: Lie on an hyperextension bench with your body parallel to the ground. Put your legs under support, place your hands behind your neck and bend down through your waist until 90 degree bend. Get back to the starting position but avoid hyperextension beyond the body level.
Keep your movement under control.
4. One arm dumbbell rows: It is very good exercise to build the lats muscle.
Bend on a bench with your one leg and arm put on the bench. Use your back muscle and lift the dumbbell up your side. Now, lower the dumbbell as low as possible. Repeat this exercise on the other side.
5. Lat pulldowns: Pulldowns is one of the important exercises for back.
Sit on the machine and hold the bar with an overhand grip. Place your hands wider than shoulder width apart. Pull the bar down to the chest.
During pull down, keep your back straight and squeeze your shoulder blades together and feel back muscle contracting. Get back to the starting position with controlled motion and stretch your back as much as possible.
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