An efficient workout program for your back is important because the back muscles make up the second largest muscle group in your body, after your leg muscles? Well if don’t, now you do. Therefore, it goes without saying that back exercise should play a big role in the conditioning of your body. Here are some of the best exercises for developing you back:
Workout Program for Your Back #1: Barbell bent over rows
This exercise is well reputed as the best back exercise for building strength and mass in the upper body. It is a compound type of exercise that works everything from lats to traps to hamstrings and your lower back. Getting into position for this workout requires that you stand in a box or platform with a loaded barbell.So while keeping your knees slightly bent, your back straight and your head up, proceed to bend over until your upper body is arced at a 45 degree angle towards the floor.
Your weights should be hanging straight down just below your chest. Your grip on the bar should be pronated, that is, palms facing towards you. If you are using really heavy weights, feel free to use a bit of chalk. To begin the rowing motion, pull up the bar straight up to your chest. Your elbows should be tucked in, with your head up and back straight and no bouncing motion.
Workout Program for Your Back#2:Chin-ups and Pull-ups
This will measure a person’s strength relative to their body weight. Pull ups are typically harder than chin ups, but you should do both.
While performing pull-ups, your palms should face down. For chin ups, you palms should face up. A full complete motion, while performing either one, is to pull yourself up until your chin is over the bar and pause long enough to get a full contraction. Then lower yourself back down, so that your arms are straight. If you are able to complete 10 pull ups with your body weight, then you should consider adding some weights to your body to gain a more effective work out.
Workout Program for Your Back#3:One arm dumbbell row
This is a more focused approach to back training, since it allows you to isolate each side of the back and work on it. To get into position you should grab a dumbbell and place it beside a bench. Now place your knee on the lower side of the bench, with your arm resting on the higher side of the bench.
At this point, your upper body should be close to parallel to the floor with your free leg planted behind you and to the side, for added support. Next grab the dumbbell with your palms facing your body and your arm fully extended, and grab the dumbbell from the floor. You should then row the weight up and down, pulling your hand in just above your hip and getting your elbow as far back as possible.
The back is commonly ignored by many bodybuilders. Don’t. Make sure you get an efficient workout program for your back to make bulking up safe and easy.
Tags: core exercises, core workout
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Karthik Kalaimani
90 days ago
Deadlifts and shrugs are big back builders that deserve a place in the above list.