Back Workout

Here are some of the basic and highly effective exercises for BACK

• Pull Ups/Chin Ups:

• • Grab pull up bar and grip it about shoulder-width apart or as shown below.
  • Hang your body to the bar.
  • Raise your feet off the floor by bending your knees.
  • Pull yourself up by pulling your elbows down towards the floor.
  • Pass the bar.
  • Repeat the same.

• Deadlift:

Before doing Deadlift, we should make sure that we perform this exercise in a proper way with exact technique as not doing so will have bad impacts on our back, disc, shoulders or even on our legs.

You can even use a weight belt for performing this exercise as it will hold off your back and is mostly recommended for these types of workouts.

Steps:

• • Approach the bar and stand with your feet about your hip-width apart. The bar should be over your mid-foot or even touching your shins. Take a huge breath to fill your stomach with air. Tighten your core all the way around your body.
  • Bend at your waist and slightly bend your knees to reach straight down. Grab the bar with both hands, without bending your legs.
  • Lift your chest. Straighten your back by raising you chest.
  • Pull the bar up.
  •  No lower the bar to the ground by slowly bending your waist and keeping the bar close to your thighs to begin lowering the bar.
  • Repeat the same.

 

• Lat Pull Down (Wide Grip):
  •  Sit at a lat pull down machine and grab the bar with an overhand grip that’s just beyond shoulder width.
  • Keep your arms completely straight and your torso upright.
  • Pull your shoulder blades down and back, and bring the bar to your chest.
  • Then slowly return to the starting position.
  • Repeat the same.

 

• Bent Over Dumbbell Row:
  • Stand in front of your dumbbells, both of even weight
  • Bend yourself forward, hinging at the hip and keeping your back flat. Grip the dumbbells and raise yourself up slightly, keeping your back flat
  • Holding this position, squeeze your shoulder blades back and down, to isolate the lats.
  • Row the dumbbells up, keeping your elbows close to your sides throughout. Pause at the top of the movement and squeeze your lats
  • Lower the dumbbells back to the lowest point, slow and controlled, keeping your shoulder blades drawn down and back.
  • Repeat steps 3-5 for the prescribed number of reps.