Back Exercise | Six Best Exercise of Back Muscle

Back exercise, Hello friends, Welcome to this blog post. Today I have provided some back exercises for all of you, with the help of which you will be able to get some knowledge related to this workout.

Exercise:1 Pull-Ups

Sets: 3

Reps: 8 to 12

So here the first back exercise, Pull-Ups. So let’s see how it’s performed. First of all stand below the pull-up bar. Place your hands in an overhand grip. With your hands wider than your shoulder-width apart. Once your hands are holding onto the bar, you are in the starting position. Take a deep breath in then breathe out. Lift your feet, so that you are hanging onto the brand now engage your core by pulling your belly button onto your spine. Now, pull your should your back down. Repeat and do a couple of reps. As you move up avoid swinging your legs around or shrugging your shoulders up and remember that your shoulder blades remain back and down throughout this back exercise.

Exercise:2 Lat Pull-Down

back exercise

Sets: 3

Reps: 8 to 12

Here’s the second back exercise the Lat Pull- Down. So let’s begin. Grab the bar with an overhand grip, the hands wider than your shoulder-width apart. Pull the bar down until it’s approximately level with your chin. Always keep your upper torso stationary. Keep your feet flat in the group and now engage your abs when you pull down. The bottom of the motion should be when elbows can not move downwards with moving backward. Always be sure to stop at this point and do not go lower. Squeeze your shoulder blades. From the bottom position to the bar close to your chin slowly return to the starting position. Now repeat the same and do a couple of reps.

Exercise:3 Hyperextension

back exercise

Sets: 3

Reps: 8 to 12

Here’s the third exercise, Hyperextension. So let’s get started, First of all position yourself on a hyperextension bench, blocking your ankles under the footpad. Lean your body straight. Your hand should be against each other near your chin. Now inhale and start bending towards down slowly as far as you can. While keeping your back flat slowly raise your torso back to the initial position as you exhale. Remember never round, never arch your back and avoid swinging or jerking to protect your lower back from injury. Now, repeat the same and do a couple of reps.

Exercise:4 Deadlift

Sets: 3

Reps: 8 to 12

Here’s the fourth and the well-known back exercise the Deadlift. So let’s know how it’s performed, step up to the bar with your feet shoulder-width apart. Toes across the bar. Now go down and hold the bar with an overhand grip. Your hips should be lower than your shoulders. Now set your lats to squeeze your shoulder blades and pull the slack out of the bar this is another way by which you can set your laps. Keep your back hugely involved in this exercise. Now lift the weight back up and squeeze your glutes at the top and do not go far too back, I mean to say that do not overextend. Now put the weight back down.

Exercise:5 Single-Arm Dumbbell Row

back exercise

Sets: 3

Reps: 8 to 12

Here’s the fifth exercise the Single-Arm Dumbbell Row. So let’s begin, Go to the flat bench and place a dumbbell on each side of the bench. Place your at the top of the end of the bench and bend your torso forward from the waist until your upper body is parallel to the floor. Place your right hand on the other end of the bench for support. Now use the left hand to pick the dumbbell and hold the weight by keeping your lower back straight. The palm of your hand should be facing your torso, this should be your starting position. From here exhale and pull the weight straight up to the side of your chest keeping your upper arm close to your side, while your torso is stationary. Focus on the back muscles when you reach the contracted position of this exercise. Also, make sure that this lift is performed with the back muscles and not the arm. The forearm should not do other work besides holding the dumbbell. Now, lower the weight back down to the starting position inhaling. Now, switch sides and repeat, and do a couple of reps.

Exercise:6 Bent over barbell row

Sets: 3

Reps: 8 to 12

The sixth and the last back exercise here is the Bent Over Barbell Row. So let’s check out how it’s performed, stand behind the barbell with a flat back and knees slightly bent. Hinge at your hips to grab the bar with an overhand grip about shoulder-width apart. Pull your shoulders back and drive your feet into the floor as you pick up the bar. Keep your hips high torso nearly parallel to the floor and arms extended in front of you as you pull up the bar. Your elbows should remain tight to the sides of your body and will point backward. Always squeeze your shoulder blades at the top then extend your arms back to the starting position.

So these were the 6 well-known back exercises. I hope you guys understood how to perform them correctly.

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