You've been dedicated to your strength training routine, but are not seeing the changes you'd like back. The back is an area that is often overlooked or underworked for gym goers. The training of back muscles effectively requires exercises that stimulate each section of the back. A well-rounded strength training routine again will help you build muscle, giving shape and definition to your body.
Assisted Pullups
Assisted Chin addressing the upper back muscles. Keep bars in the machine wide grip pull-up. Kneel on the keyboard of the knee and allow your body to hang out until your arms are extended. Squeeze the shoulder blades and throw his body into his hands. Slowly release your body down to the starting position. Repeat three sets of 15 repetitions.
Bar Bent-Over Row
Barbell bent-over rows work half of the back, while stimulation of muscles of the base. Stand with your feet shoulder-width apart and knees slightly bent. Hold the bar with a wide grip and palms down. Lean forward from the hips so that your upper body is almost parallel to the ground. Hold the bar with arms extended toward the floor. Squeeze your shoulder blades together and pull the bar towards the middle. Lower rod downwards, returning to the initial position. Repeat three sets of 15 repetitions.
He shrugs with dumbbells
He shrugs with dumbbells hire trapezius muscles located on the upper back just below the neck.Stand with your feet together with arms at the sides. Hold a dumbbell in each hand. Raise your shoulders toward your ears, while the arms remain straight. Slowly lower your shoulders down to the starting position. Repeat the motion of three sets of 15 repetitions.
Extensions ball stability
Stability ball back extensions involve the muscles of the lower back. Start on all fours with the stability ball placed under the hips. Place your hands behind your head and lift your torso until your chest is parallel to the ground. Lower your upper body to the starting position. Repeat three sets of 15 repetitions.
