The men who can perform 30 consecutive pullups or ten pullups with 90-pounds of weight suspended from a belt are really impressive. It is possible with the best back exercises. The back is the most important part of your body. It contains the second largest number of muscles. A person’s ability and confidence to hit a front- or rear lat spread is one of the most impressive things.
The best exercises for your back strengthen your muscles. You will be able to lift any heavy object using your legs. A strong back can help you move in any direction you want, but it is most important when you have to lift your body up. A strong back can help prevent muscle imbalances from occurring, which is often caused by overtraining the chest. If your concern is about your weight, you will be pleased to know that strong back muscles allow you to burn the same calories as when you train your legs Rückengymnastik.
We will be discussing the five best back exercises which can help you have a stronger back.
- Barbell Bent-over Rows
This exercise is one of the most effective back exercises to build strength and thickness. This movement works all parts of your body, including your traps (hamstrings), lats, lower back and lower back. You’ll be more successful than those who only focus on pullups, pulling downs, and chin ups if you practice this exercise properly.
This exercise requires that you stand on a raised platform holding a weighted-barbell. Keep your feet at shoulder-width apart. Stand with your knees bent, your head raised and your back straight. Next, bend your body slowly so that your body is no lower than 45 degrees to the floor. Place your hands on the bar so that the weight doesn’t hang from your arms.
You can do this exercise in different ways. You can also opt to hold the bar facing your palms. Also, you can choose to do dumbbell rows on both the barbell and dumbbell sides. T-Bar can be used for this exercise.
- Pull-ups or Chin-ups
These are excellent back exercises that can help you gauge your strength relative your weight. You can see that a guy can bench press a weight only 315lbs, and then do 30 consecutive pullups, is more powerful than one who bench presses 600lbs, but does only four pullups.
For these exercises, you can stand on a table or a box to set yourself up. If that doesn’t work, you can always jump up and reach the bar. Pull-ups will be more challenging than the chin-ups. However, you can get better results by switching between exercises. To do pull-ups, keep your palms towards the bar. Your hands should also be slightly wider than your shoulder width apart. If you are doing chin-ups with your arms extended, your palms should be facing away and your hands should not touch the bar more than shoulder width.
You can choose from wide grip, medium or narrow grip for these exercises. Keep your palms facing eachother. To enhance your grip and finger strength you may want to try towel pullups. Pull-downs with machines are best avoided. Avoid doing pull-downs with machines and chin ups. Instead, use free weights for pull-ups.
- Barbell Shrugs
This exercise is focused on developing your traps. The best way to build good traps is to do as many repetitions as you like with no more than 585 pounds of weight in an Olympic bars. The bar can be set up either by dropping it off the floor, or by being unrackable at thigh height. It is okay to use straps in this exercise. However, you’ll want to avoid using alternate grips. For this exercise, chalk is not recommended. This is especially true if you are deadlifting with a heavier weight.
While performing this exercise, keep your back straight and your head up. As high as you can, extend your shoulders and reach your ears. To achieve full contraction, keep the position in place for at least half a moment. Dumbbell squats are another variation on this exercise. It doesn’t allow for you to lift as many weights.
- One-arm Dumbbell Rows
This is a good back exercise to focus on one side of your body. This exercise can be done with less weight than barbell rows. But you can do full contractions with a wider range because your scapula won’t stop retracting completely after each repetition.
Grab a dumbbell by your side and place it beside the bench. You can support yourself by laying your leg on one end of the exercise bench. You want to position your upper body so it is parallel to a level surface. Then, for maximum support, you will place your free leg just behind your other leg.
Although there are a few exercises that can be done by cable or machine, the best back exercises will still involve free weights. It is best to do these exercises regularly.
- Barbell Deadlifts
This exercise is different because it belongs to the same category as this one. It is one of the most important exercises in any serious weight-training program. Deadlifts force your legs to work 100 percent. You also need functional stability from 95% or more of your other muscles. Properly done, this exercise can help increase muscle mass, reduce calories, and make you more powerful. Deadlifts can be used for this purpose in addition to squats.
Place the barbell on your feet, just above your ankles, right in front and behind your shins. For traditional deadlifts you will need to stand with your legs at shoulder width. Reach down and grab a bar. Make sure your knees touch your elbows. If you’re looking for a more intense grip, one hand may hold the bar with the palm facing forward and the other holding the handle with the palm facing away.
You have the option to perform this exercise in either a close or wide stance. You can also do sumo-style deadlifts.
These are the best back exercises that you can do to increase your strength. You can do other exercises to build your back muscles as well, but these are the most important. When you integrate these exercises correctly into your regular strength training and fitness program, you’ll soon be the one to impress others with your lifting prowess.