Best Back Workout

 

If you want to make the upper part of your body appear a little bigger, then it is very important for your back to be big. If you reduce or do not do back exercises, then the size of your chest also does not increase, that is why it is very important to always exercise both to increase the size of your back and chest. Back is such a muscle that people ignore, because this muscle is on the back side and people avoid doing it. Chest, biceps, shoulder muscles can be seen in the mirror, so everyone pays attention to these body parts but not the back.

The back is the largest muscle group in the upper body.

1.Upper Back

2.Lower Back

3.Middle back

4.Wings

Back Exercise:

1. Deadlift:- Before doing deadlift, keep in mind that you need a lot of practice and for this it can be better if you have done weightlifting first. Wrong posture can get you injured for life. Therefore, it would be right to do this exercise only under the supervision of an expert. More than one muscle is involved in this workout, which causes your body to release muscle building hormones that help in the growth of your back. This is considered the best exercise for the back because technically it works from your calves to your upper traps.

How to do : While doing this, first you use the empty barbell and later gradually increase the weight according to your capacity. Just remember one thing, do not use too much weight to show anyone, otherwise you may have to suffer heavy losses.

2. Dumbbell Raw:- This is a good exercise to increase the width of the back. This also affects your lats. This creates tension on your wings.

How to do :-You will need a bench to do dumbbell raws. It uses single arms. For this, you have to first place your left foot on the bench. Keeping the back straight, keep the chest straight. Then the dumbbell is to be taken down as shown in the photo, so that the tension is built on your lats and then slowly bring it up in the same way. For this, you should first pay attention to your posture, only then you will be able to do the right workout.

3. T-Bar Raw:- In this, taking the support of the chest, strengthen your back. Lags-hips-back-biceps are used in this exercise. Which gives a perfect look to your back.

How to do :In this exercise, the posture mentioned in the photo has to be taken care of. For this, you have to trap the barbell in a corner and put the weight in it according to your ability. Also, keep in mind that the load in this does not go to your lower back, because lifting more heavy weight than this increases the chances of injury to your lower back.

4. Seated Cable Rows:- Sit down on the stand in front of the low pulley. Grab both the handles of the low pulley. In this exercise, lean forward only, not right-left or back. While starting to pull the handles of the pulley, slowly inhale and bring the handles to the side just below the pectoral muscle. Then slowly exhale and come back to the previous state. This exercise can also be done with one hand at a time.

5. wide grip lat pulldown:- This is the most popular exercise. Most people will know about it, but may not know the right way to do it. This is considered the best workout for your lats. Keep in mind that even in this exercise, the balance of your mind and your body helps you to grow quickly.

How to do :To perform the grip lat pulldown, you have to hold the rod at a distance from your shoulder. Then slowly bring it down to the chest and take it up slowly. You have to take care that your back is straight and you have to pull the weight down with the help of your wings and not the shoulder.Starting with low weights, gradually increase the weight and do 3 to 4 sets. Take 30 seconds rest in between each set.

6. Bent Over Barbell Row:- Grip the rod overhead and hold it farther than your shoulder. Close your body at an angle of 60 degrees. Now pull the barbell upwards. And after holding for 1 second, come back to the starting position.

7. Wide Grip Rear Chin:-Keeping the chin bar about seven inches above the reach of your hands, jump up and grab the bar slightly. There should be a gap of about two and a half feet between your hands on the bar. Try to lift it up while slowly inhaling and contracting the body. Touch the bar with the back side of the neck. Then slowly exhale and come back to the previous state. Do not swing the body back and forth.

8. Dumbbell Pullovers:- This exercise is done like the last exercise of both chest and back exercises. In this, you have to lie down on a straight bench and take it slowly with both your hands and bring it down and then bring it back to the starting position.

9. Hyper extension:- Tuck your feet into the foot of a high bench and keep the torso completely out (see picture). Lie on the bench in such a way that the part near your heel is trapped in the foot of the bench and the end of the bench is on your buttocks. Keeping the hands behind the head, bend from the waist in such a way that the torso is at an angle of 90° to the floor. Now while inhaling slowly, raise the torso till the torso rises slightly above the parallel position of the floor. Then slowly exhale and come back to the previous state. To make this exercise rigid, it can also be practiced by placing some weight behind the neck.

For more see this Video 👉 https://youtu.be/_XOI7Sc7Fuo