Back Workout is application , how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others. This list will also help you figure out where to place each exercise in your workout.
If you get bowled over by the sheer number of rows you can do on back day, or even draw a total blank when thinking of new exercises to try, consider this list your new back blueprint. Give us your thoughts at the bottom in the comments and add any other recommendations you might have!
In this app we will discuss:
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little explanation about Back Workout :
It is common knowledge in the bodybuilding community that having a perfect developed back is essential for anyone who likes to work out for muscle build. The back consists of three main muscle groups. The upper back, the mid-back and the lower back muscle. They are a large muscle group and they need increased workout time in order to grow them. It is very important when you perform a back workout to divide the exercises in such a way so that all three primary back muscle groups get properly trained.
Here is a back workout that will help you grow your back muscles:
Bent Barbell Rows Bend over and grab a barbell with your hands at a shoulder width. Keep your knees slightly bended. Lift the barbell placing your arms straight. Keep the upper body at an angle of 45 degrees and arch your back. Lift the barbell into your stomach by moving just the arms and holding your body steady. Let it go down slowly and repeat the whole movement.
One Arm Dumbbell Row Put your one knee on a flat exercise bench with and place your other foot beside the bench. Place your one hand on the end of the bench. Grab a dumbbell with the other one. Keep your back flat and start lifting the dumbbell slowly focusing on your back muscles. Remember to keep your elbows close to your body. Repeat the movement with the other hand.
Seated Pulley Rows Grab the handle of a low cable pulley with both hands. Keep your knees slightly bent. Lean forward until your arms are totally stretched. You must feel the tension in your mid back muscles. Stay in that position for a second or two. Pull the handle towards your stomach slowly and keep that position for a second or two again.
Lat Pull downs Grab a straight bar which you have previously attached to a high pulley. Make sure the width of your grip is at your shoulders. Straighten your arms slowly until your back muscles are being stretched. Stay there for a second. Then pull the bar down until it touches your chest. Hold there again.
This is a basic back workout for all three primary back muscle groups. After completing those exercises you should feel your back muscles burning. If not try to add some wait. Your goal is to maximize the intensity and trigger muscle growth. And remember that training itself is not enough
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