One More

One More
Take it easy

Top 5 Exercise To Exploring your Back Muscles

Top 5 Exercise To Exploring your Back Muscles:

                    Confused to choose best back exercise to get a big back muscles out of infinite exercise. So, here I am tell you the best 5 back exercises for you to explore your back muscles. Check our top 5 best exercises in our exercise list.
1: Lat Pull down.
2: Standing T-Bar Row. 
3: Chest Supported Dumbbell Row. 
4: Singal Handed Dumbbell Row. 
5: Close Grip Cable Pull down.

                To build a wide back you should target your important parts of back that are:
        :Deltoids
        :Lats
        :Obliques 

In these exercises we find those best exercise which target these parts of your back muscles and helps you to get big back muscles.

                Before starting your work out you should warm up or stretch your back muscles with light weight dumbbells and do some exercise of your shoulders, it helps you to avoid any injury. If you start your workout without warm up than it prevent injury or damage your back muscles.

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.


1: Lat Pulldown:


1: Firstly choose a proper machine, attach a small rod with the cable.
2: Hold the rod's both end with your both hands and sit on a table.
3: Then take breathe in and pull the bar towards the floor until it comes in front of your chest.
4: When it comes in front of your chest then hold it for a second.
5: Then slowly release your hands in upside direction.
6: Repeat it for next variation of set.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

2: Standing T-Bar:-


                      This is one of the best exercise for back. Find a suitable machine or take a empty rod and dix it's one end into a corner and the another side of the weight. 
1: Now, stand in such position that the bar come in between your legs. 
2: Hold the handles (if you have machine) or hold the outer end of the bar near outer end (if you fix a rod in corner). 
3: Now, bend on the bar and keep your back straight.
4: Pull the bar until it come in front of your chest. 
5: Hold for a second and then release it to getting start position.

Sets:- 3-5
Reps:- 8-10
Rest:- 60-90 seconds

3: Chest Supported Dumbbell:- 



1: Take two dumbbells and a inclined bench with 45 degree inclination.
2: Firstly sit on bench and then lie on it from your chest, hang your hands straight down from your shoulder.
3: Now, squeeze your back and start pull the dumbbells, bent your elbows at 90 degree angle after pulling the weight.
4: Hold dumbbells for a second and then start lowering down the dumbbells for getting starting position.
5: Avoid this exercise if you have pain in your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

4: Single Handed Dumbbell Row:-




1: Take a singal dumbbell and a bench, place your hand and knee from same side.
2: Pick up the dumbbell in your hand and place your leg on ground from same side.
3: Keep your back straight in that position.
4: Pull up the dumbbell to yiur torso side and do not  rotate your dumbbell and shoulder.
5: Than lowering down your dumbbell, hang straight down from your shoulder.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds

5: Close Grip Cable Pull Down:-



This helps you in building mass for your wide back. This is one of the best exercise for building back. This is similar as wide grip cable pull down.
1: Attach a close grip handle with the cable and sit on a bench.
2: Hold the handle with your both hands and keep your back straight while doing this.
3: When you pull the cable then stretch your back more.
4: Hold the cable at bottom for a second and then start releasing your cable upside.
5: Stretch your hands as much you can stretch.

Sets:- 4-6
Reps:- 8-10
Rest:- 60-90 seconds
SHARE
    Blogger Comment
    Facebook Comment

0 comments:

Post a Comment