Professional Results With These 6 Exercise For Back

Professional Results With These 6 Exercise For Back

back workout

Chin –ups

chin ups
Hang from a fixed bar with a very wide overhand grip:

- Inhale and pull the chest up to the level of the bar.

- Exhale at the end of the movement.
Return to the initial position with a controlled descent and begin again.

This exercise takes a certain amount of strength and is excellent for developing the latissinus dorsi and teres major and, when the shoulder blades came together at the top of the chin-up, the rhomboids and middle and lower portions of the Trapezius. It also works the biceps brachii, brachialis, and brachioradialis.

Lat Pull-Downs

lat pulldowns

Sit facing the machine wit e legs positioned under the pads, gripping the bar with a wide overhand grip:

- Inhale and pull the bar down to the sternal notch while puffing out the chest and pulling the elbows back.

- Exhale at the end of the movement.

This exercise develops the bulk of the back. It mainly works the upper and central fibers of the latissimus dorsi. The middle and lower portions of the Trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.

Seated Rows

seated rows
Sit facing the machine, feet resting on the foot pad and torso bent forward.

- Inhale and bring the handle to the base of the sternum by straightening the back and piling the elbows back as far as possible.

- Exhale at the end of the movement and return smoothly to the initial position.

This exercise works the bulk of the back; it focuses the effort on the latissimus dorsi, teres major, posterior deltiod, biceps brachii, and brachioradialis, and at the end of the movement, when the shoulder blades come together, the Trapezius and rhomboids.

One Arm Dumbbell Rows

one arm dumbbell rows

Grasp a barbell with the palm facing in use the opposite hand and knee on the bench to support the back:

- Inhale and lift the upper arm and elbow as high as possible next to the body with the elbow bent.

- Exhale at the end of the movement.

To maximize mainly works the latissimus dorsi, teres major, and posterior deltoid, and at the end of the contraction, the trapezius and rhomboids. The forearm flexors (biceps brachii, brachialis, and brachioradialis) are also used.

Bent Rows

bent over rows

Stand with legs slightly bent, grasping the bar with overhand grip and the hands wider than shoulder-width apart. With the back straight, lean forward at the waist 45 degrees, so that the bar is at knee level:

- Inhale and hold the breath during an isometric contraction of core and pull the barbell up to the chest.

- Return to the initial position and exhale.

This exercise contracts the latissimus dorsi, teres major, posterior deltoid, and the forearm flexors (biceps brachii, brachialis,). When the shoulder blades come together, the rhomboids and trapezius contract. The forward lean of the torso uses the spinal muscles in an isometric contraction. Varying the hand position in width and grip (overhand or underhand) along with changing the angle of the torso allows you to work the back from a variety of angles.

Freestanding T-Bar Rows

Freestanding T-Bar Rows
Straddle the bar with the legs slidhtly bent, leaning forward with a flat back about 45 degrees.

Grasp the bar with an overhand grip:

- Inhale and raise the bar to the chest.

- Exhale at the end of the movement.

This exercise is similar to bent rows and allows you to concentrate on working your back because you do not have to focus too much effort on positioning. This exercise uses mainly the latissimus dorsi, teres major, infraspinatus, rhomboids, trapezius (mainly the middle portion), and the frexors of the forearm. The forward lean isolates the abdominal and spinal muscles in isometric contraction. Using a supinated (underhand) grip transfers some of the effort to the triceps brachii and the upper portion of the trapezius at the end of the pull.