In order to attain a well-toned chiselled back, it is essential to know how to perfectly implement effective techniques of training your back. Most folks tend to overlook the back in their workout regimes while others can’t seem to achieve their back building goals. This may be due to the fact that they have no idea of the right techniques or don’t know how to do them correctly. This article takes a look at the top five perfect back exercises to train and build your back, and how to do them correctly. Read on and you’ll be on your way to a bigger and fuller back.
Wide Grip Pull Ups
In order to achieve the coveted V-shaped physique, wide grip pull-ups should be an essential part of your back routines. This exercise put a focus on your lats, which are the broadest muscles of your back. It helps to make them broader.
How to Perform Wide Grip Pull Ups
In order to perform a wide grip pull up perfectly, you need to grasp the pull bar ensuring the width of your grasp is wider than your shoulder width. Make use of a false or thumbless grip in order to ensure minimal biceps assistance. Drawback your shoulders blades then commence the pull.
Lower yourself in a slow and controlled manner to the base of your arm’s length. Wait about four to six seconds before initiating another pull.
Bent Over Row
A bent over row is a high impact weight training exercise, and it emphasizes various back muscles.
How to do a Bent Over Row
Ensure your palms are facing downwards while holding the barbell. Your feet should be shoulder width apart and knees should be slightly bent. Your back should remain straight throughout with your torso hinged at a 45-degree angle to the floor. Brace your abs and draw your shoulders back in order to row the barbell towards your sternum. Slowly lower the weight back to the floor and repeat in a controlled fashion.
Lateral Pull Down
The lateral pull down focuses on various body muscles with the back muscles reaping the most gains. The pulldown machine offers adjustable resistance allowing for a range of motion.
How to do a Lateral Pulldown
While sitting on the machine, adjust your thigh pads to ensure your thighs are firmly held. Grip the bar with knuckles looking up and draw back your shoulders slightly and maintain this position. Initiate the down pull in a motion that directs the elbows to the floor and the bar towards your mid-chest.
The dumbbell row is undoubtedly one of the most preferred muscle building exercises. It is a simple exercise that is often performed incorrectly.
How to do a Dumbbell Roll
With one hand and one knee placed on a bench, bend forward and ensure that your back is almost parallel to the floor. Grab your dumbbell and resume the initial position. Direct your elbows up drawing your shoulder blades towards your spine.
Cable Fly (Back)
The reverse cable fly emphasizes the muscles on the back of the shoulders and upper and middle back muscles.
How to do a Cable Fly (Back)
Adjust the weight and the height of the pulley system appropriately. Interchange your grips so that your left-hand grasps the right handle and vice versa. Ensure your arms are straight as you draw your hands outwards. Wait a few seconds before reversing the motion.
If you are looking for a fuller and muscular back. Listed above are the best back exercises to ensure you achieve your physique goals.