Standard Back Exercises
Barbell Bent-over Row
- Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
- Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.
- Repeat. 10-12 reps. 3 sets.
- Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip.
- Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward.
- Repeat. 12-16 reps. 3 sets.
- Reach up and grasp bar with wide overhand grip.
- Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended.
- Repeat. Do as much as you can until it becomes difficult. Once it does add 2.
- For underhanded pull-ups reverse hand grip.
When starting out with a back exercise routine pick 3 exercises, such as the ones above, and master them before moving on to new routines. Your back muscles are the largest group of muscles in your body and once you strengthen them the rest of your body starts to fall in line with proper training.
3 Things You Don’t Know About Your Back
excerpt from Men’s Health Magazine.
1. Building your back can torch your belly fat. That’s because the more muscle you train, the hotter your fat furnace burns. And there are no larger muscles than the latissimus dorsi, a.k.a. the lats. Master the pull-up to bolster these muscles fast.
2. Your arms will lift more weight than the larger back muscles if you let them. For a better back workout, initiate rowing movements by squeezing your shoulder blades back. Then think about pulling the weight with your elbows, not your hands.
3. Anytime you train your back or chest, or even sit at your desk, your lats become stiff. Since these muscles attach to your spine and wrap around to your ribs, they’re used in most upper-body activities. Stretch your lats every day to stay loose.
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