Four Exercises for Muscular Back
August 25, 2009
INCLINE CABLE ROW
Preparation – To perform incline cable row, an incline bench should be placed in such a way that the higher end lays near the lower pulley making an approximate angle of thirty to forty five degrees. Then sit facing towards weight stack and grab the rope attachment with both hands and lean forward in opposition to angled bench. It is necessary to maintain posture of chest with a minor curve in back and let your shoulder blades pulled by rope towards forward stretch.
Instructions – The rope should be pulled moving elbows directly backwards. Pull on the rope, moving your elbows straight back and remember to dash both shoulder blades together along with movement of hand movement towards sides.
STANDING PULLDOWN
Preparation – To perform a standing pulldown, grab a long pulldown handle approximately four inches wide in comparison to normal shoulder width with slightly bended knees, arched back and chest up. For a stable posture, always press lower portion of thighs in padded seat.
Instructions – The bar should be pulled toward mid chest by leaning back approximately ten degrees. While reversing, focus should be on application of strain of back. After completion of every movement remember to stretch the lats.
Preparation – Grab D-handle with one hand on low pulley facing towards your self. Now, with other hand grab the support bar and lean forward approximately forty five degrees. Maintain a forward leaning posture by placing feet in such a way that one foot should be placed backwards and other one in front. Always keep your chest up and back slightly curved while performing one arm cable row.
Instructions – Gradually pull the D-handle into waist side till the elbow crosses body line. Always perform a deep stretch after returning to initial position.
REVERSE-GRIP PULL DOWN
Preparation – To perform reverse grip pulldown exercise, legs should be placed beneath pads on pull down equipment and hands ought to be positioned approx eight inches apart on bar with palms facing towards body.
Instructions – Gradually pull bar till it makes contact with chest by keeping back little curved. When bar touches chest, squeeze shoulder blades collectively to maximize contraction. While returning to original position, arms should be entirely extended to get a full stretch. This stretching should be done after every set.
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