SHOULDER WORKOUTS: back exercise

Showing posts with label back exercise. Show all posts

Top 5 Muscle-Building Back Exercises

Not sure which exercises to select on back day? Check out our list of the 5 best back builders and get ready to grow!

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Back
Details and the ways that will be applied in :

Bent-Over Barbell Row

In your workout: Do curved lines near the beginning of your back workout for heavy sets in the lower rep ranges, about 6-8 or 8-10. Smith's version is a suitable replacement; it locks you into the vertical plane, but your body has to be in just the right position relative to the bar. The curved barbell row has a lumbar load significantly greater than many other exercises for the back, so it is best to do early in your workout to save your lower back.2 If you've destroyed deadlifts it may behoove you to skip this move.

Wide-Grip Pull-Up

In your workout: Because the amplitude of the pull-up movement is so long, several representatives of light make great warm-up movements for shoulder joints. As the shape is so important with these, it may be preferable to push pull forward to your workout to ensure the positioning of the appropriate shoulder-joint.

Wide-Grip Seated Cable Row

In your workout: Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.

Close-Grip Pull-Down

In your workout: This exercise can be a good warm up for your shoulders shot, but when used as a mass performance of the building, its better placed towards the end of your workout for series 8-12 reps.

Single-Arm Dumbbell Row

In your workout: Unless you intentionally flare your elbow out with, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.

Recommended For You

back back exercise Back Workouts Back Workouts For Mass THE TOP 5 EXERCISES FOR INCREASING BACK MUSCLES

THE TOP 5 EXERCISES FOR INCREASING BACK MUSCLES

Knowing the muscles you’re about to work on can be extremely beneficial. Next to the legs, the back contains the highest concentration of muscles in the body and for good reason. The back supports the function and movement of all of your limbs and has a wide range of jobs that it needs to perform on a routine basis.

Most exercises, such as those previously listed in past articles, will combine some measure of work on the back muscles. Few exercises target only the back muscles, so its important to keep in mind that when you develop your workout to engage your back muscles you’ll also be working muscles within the extremities that may already be strained during previous exercises. Plan your workout accordingly.

THE TOP 5 EXERCISES FOR INCREASING BACK MUSCLES

Exercise #1 – Bent Over Rows

I’ve targeted this exercise before for other muscle groups but it needs to be noted that it is likely the most appropriate workout for pushing the mass of the upper body. Each of the primary muscle groups of the back will be utilized in the bent over row provided you utilize proper form with a weighted barbell.

To start, stand with your feet shoulder width apart. Bend your knees slightly and keep your head up. Bend so that you are almost but not quite parallel to the floor. Let the weight hand straight down directly below your chest. Your palms should be facing toward you as you lift the weight. Use your back muscles to draw the weight up to touch your chest while keeping your elbows tucked in close to your body. Lower the weight under control and

Exercise #2 – Pull ups and Chin Ups

This may seem like an exercise that’s more appropriate for the arms but a great deal of work is placed on the upper back to lift the weight of the body and lower it under control. This exercise is a true measure of strength and a hefty challenge simply because you’re lifting your full body weight. An alternative for beginner would be to use a assisted pull-up machine which uses weight to counter act your own bodyweight.

Use this machine until you can perform regular pull-up/chin-ups in proper form

Because of the position of the grip, pull ups can often be a little more difficult than chin ups. Either way, start with a bar and jump up to reach the bar. Go palms down (away from you) for pull ups and palms up (facing you) for chin ups. Keep your hands at shoulder width approximately for pull ups and just to the outside of the width of the jawline for chin ups.repeat.

Exercise #3 – Barbell Shrugs

This is a very focused workout that targets only the traps. You’re providing no additional workout to any other muscle group in the upper back, so keep that in mind as you rotate your exercises. Depending on the scale of your workout, you can usually dish on a lot of weight when working your traps – just keep your workout appropriately balanced.

To set this exercise up, use a weighted barbell and set it up at thigh height from an adjustable rack. Let the weight hang at your thighs with arms fully extended. Keep your back straight, chin up and try to shrug your shoulders as high as you can. Raise the weight as you do so, pausing for a few seconds at the height of the shrug. Lower the weight under control and repeat. Alternately, you can also use dumbbells to perform shrugs but you won’t get anywhere near the same weight on individual barbells.

Exercise #4 – Single Arm Dumbbell Row

This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.

Use a bench to kneel, supporting yourself with your free hand on the bench. Move so that your torso is parallel to the floor. Let the dumbbell hang with your arm extended. Draw the weight to touch your chest, palms facing your body while keeping your elbows tucked firmly in. Release the weight and extend your arm under control. Your body angle, grip and weight will change the degree and difficulty of this top back exercise.

Exercise #5 – Barbell Deadlifts

The deadlift is a widely popular exercise and for good reason. It’s a part of every serious weight training program because it requires the majority of the body – including the muscles of the back – to work in conjunction for the perfect lift workout. The only other exercise that’s more effective at building solid muscle and burning calories is the power squat.

It’s important to note that while this exercise targets the back muscles for stability, you are not lifting with your back. To perform the deadlift, stand with feet shoulder width apart. Bend your knees and reach down to grab the bar. With heavy lifting, keep your hands opposite with one facing in and the other facing out. When you lift, lift the weight with your legs, focusing the push in your glutes, hips and the rest of the leg muscle groups. Keep your back straight and stand up straight, keeping your arms fully extended down with the weight close to the body. When you rise fully, hold the weight and lower it again under control.

back back exercise Back Workouts bodybuilding fitness gym training

The 6 Best Back Exercises of All Time

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

If you want a wide, thick, and strong back, then you want to do these exercises and workouts…

1. Deadlift

2. Barbell Row

3. Dumbbell Row

4. T-Bar Row

5. Wide-Grip Pullup

6. Lat Pulldown

EXERCISES (Video)

3 Great Exercises For A Wide Back back exercise Back Workouts Bent Over Barbell Row Best Back Exercises Pullups Seated Cable Row

3 Great Exercises For A Wide Back

Rep Range And Rest Time For Back Mass

In this workout we will be aiming for 6-15 reps, depending on the exercise. Since the back is a big muscle, we will put between 1 minute and 1:30 minutes of rest time after each set.
Then have 2:30 minutes of rest between exercises.

3 Great Exercises For A Wide Back

Pullups

4 sets

6-12 reps

Bent Over Barbell Row

4 sets

8-12 reps

Seated Cable Row

3 sets

10-15 reps

back back exercise Back Workouts Back Workouts For Mass Best Back Exercises Top 10 Best Back Exercises

The Top 10 Best Back Exercises

program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Back
Details and the ways that will be applied in :

Attention to the letter A, standby
Attention to the letter B the starting position