Effective Back workout exercises.

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Never show your back to someone unless it’s in a good shape (*wink). To build great back here are some effective Back workout exercises.

Back exercises are very crucial for those old age back pains you suffer from at a younger age, to keep your spine healthy, enhance your workout performance, create a sculpted backside, enhances the posture and benefit the overall health.

We tend to neglect the back exercise day as the back is not visible to us. But training your back is like a future investment, it will help keep your posture correct and back healthy even when to turn into an oldie.

There are several health benefits of training your back:

Connects back to other muscles

Better posture and form at the gym

Enhances body balance

Waives off backaches

Stronger core

Eases breathing

Train your back at least once a week and you’ll witness your workout performance getting better.

Get your BACK, back in shape

Try including these exercises in your back workout exercises:

Bent-over dumbbell alternating row:

Technique:

Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent.

Bend at your hips, keeping your lower back naturally arched, and lower your torso until it’s almost parallel to the floor.

Let the dumbbells hang at arm’s length from your shoulders.

Now pull the dumbbell in your right hand to the side of your torso by raising your upper arm, bending your elbow and squeezing your shoulder blade toward your spine.

As you lower that dumbbell, row the dumbbell in your left hand to the side of your torso.

Lat pulldown:

Technique:

Keep your chest tall/bring your chest to the bar

Keep your elbows pointed straight down

Squeeze your lats/think of pulling from your armpits

Lower to your chin or just below

Grab just outside your shoulders or a little wider

Also, try using the ‘V-grip’ handle

Pull-ups:

Technique:

Grab the pullup bar with your palms down (shoulder-width grip)

Hang to the pullup-bar with straight arms and your legs off the floor

Pull yourself up by pulling your elbows down to the floor

Go all the way up until your chin passes the be bar

Lower yourself until your arms are straight

Seated cable row:

Technique:

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Deadlift:

Technique:

Stand with your mid-foot under the barbell

Bend over and grab the bar with a shoulder-width grip

Bend your knees until your shins touch the bar

Lift your chest up and straighten your lower back

Take a big breath, hold it, and stand up with the weight

Chest supported dumbbell row:

Technique:

Set an incline bench at 45 degrees.

Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.

Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.

Slowly reverse the move, and repeat for reps.

Inverted row:

Technique:

Set the bar (around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar.

Grab the bar with an overhand grip, slightly wider than shoulder-width.

Contract your abs and butt, and keep your body a completely straight line. Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with a proper form

Seated cable row:

Technique:

Pull the handle and weight back toward the lower abdomen and try not moving too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Bent over barbell row:

Technique:

Stand with your mid-foot under the bar

Bend over and grab the bar

Unlock your knees while keeping your hips high

Lift your chest and straighten your back

Pull the bar against your lower chest

Back extensions:

Technique:

Brace the abdominals while holding the arms folded and maintaining the body in a horizontal position. Make sure the ankles are well anchored.

Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Avoid arching your low back and squeeze your glutei at the top.

Extend to the starting position and stretch upward just slightly so that the back is in hyperextension. Avoid arching your low back and squeeze your glutei at the top.

.So these are some of the back workout exercises. Stop thinking and start working to build great back!

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