Best Exercises For A Complete Back Workout

Rowing with Bar

It is another of the exercises for brutal back for the development of the back. Of all the modalities of oars, it is the one that allows using more weight – this, of course, is very beneficial when what is sought to gain muscle mass.

Initial position:

• Maintain a slight bend in your knees and bend forward, forming a 45 ° angle between the trunk and the ground.
• Keep your back straight, chest straight and head straight, facing forward.

Execution:

a) Grasp the bar with a prone grip and your hands a little more than the width of your shoulders.

b) Raise the bar along the thighs to the navel. The biceps and forearms should only support the weight; you should not contact them.

c) Pull the bar with the elbows(Don’t use biceps).

d) In the upper part, join the shoulder blades and keep the contraction for 2 seconds before lowering the weight.

Series and repetitions: Perform 3-4 sets of 6-8 repetitions.

Rowing with a Dumbbell

This exercise contributes to both the breadth and density of the back; involving the latissimus dorsi, rhomboid, greater round, and trapezius.

Initial position:

• Put a dumbbell on the left side of a flat bench. With the help of bench we can take support.
• Place your right knee on the bottom of the bench, bend the waist and place the right hand on top of the bench. Your body should stay parallel to the ground, your back straight and your abs tight.
• Go down to grab the dumbbell using a neutral grip (thumbs up).
• Keep the elbow slightly flexed and put in the previous position, without arching the back.

Execution:

a) Raise dumbbell, focusing on bringing the elbow as far back as you can – The dumbbell must move in a straight line, close to the body touching the hip at the top of the movement. The torso must remain rigid throughout the movement.

b) Keep the dumbbell at the top for a second, focus on the contraction of ridges, rhomboids, and trapezoids. The scapula should be retracted as much as possible.

c) Slowly lower the dumbbell, which allows you to stretch the scapula. Lower as much as possible without tilting your back to the side.

d) Hold this stretch for a second.

This is the best workout to gain amplitude, aiming mainly at the latissimus dorsi and the greater round. However, with some of the tweaks described in the step-by-step guide, you will also point at rhomboids and lower trapezius to give extra thickness.

Initial position:

• Place a wide bar on the pulley and adjust the pad of the knee of the machine.
• The pad blocks the thighs; preventing the weight of the machine from lifting you.
• Grasp the bar with an apt grip and hands a little more than the width of the shoulder.
• Hold the bar and sit down, lock the thighs with the pad.

Execution:

a) Align your shoulders and hips, bend your head and let the weight stretch your back.

b) Bring your head back and pull the bar to the top of your chest, while you stretch your back a little to achieve a greater range of motion.

c) Lean the elbows as much as you can.

d) With the elbow stretched to the maximum, focus on joining the shoulder blades and contracting the back for a second.

e) Slowly lower the weight, realigning the shoulders with the hips.

Series and repetitions: You can use this workout to heat and isolate the numbers by a pyramid weight increase. Make 4 sets of 15, 12, 10 and 8 repetitions

MORE :- https://www.health2wellnessblog.com/back-workout/