6 Best Back Workout
Exercises For Building Back Muscle
The back is not a single muscle group. We know the back is made up of many, many muscles. Which is a lot more difficult to piece together a workout that is going to hit all these areas. Remember, it’s not just the lats we’re worried about. It’s all the other things we oftentimes can’t even see unless we know we have to train them and focus on them. With that in mind, we’re going to piece together a game plan. A plan of 6 Best Back Workout Exercises For Building Back Muscle.
To do that we want to make sure we hit the different areas.
Hello to all our viewers. Today, we are back again with another Full Back Workout. So let’s begin our Back Workout
So, the very first exercise in the back workout is ‘Chin-up’
Before starting the ‘Chin-up’ it is very important to know what should be the distance between your hands. That has to be 28 inches.
Here we have measured 28 inches. The machine you should use is called assisted chin up. Why is it assisted? Because this machine provides support from the knee and helps in lifting your body up.
As we know, this is a back workout and I have seen many people doing chin-ups and noticed that they don’t perform a full range of motion.
When you go up you need to use your upper back and squeeze it here, hold it for a second, and release it slowly. Pull it back again and squeeze it here again.
What I mean by the entire range of motion is that You have to lift your body completely till the time your upper back gets squeezed. Stay there for a second, release it slowly. And then, pull it back again.
When you do chin-ups, always keep in mind that you should bend your upper body a little so that you can squeeze your upper back muscles effectively. And Try to do 10–12–15 repetitions. With the help of your partner. With the help of this machine or if you are at an advanced level, you can do it by yourself. Whenever you are going up, that is, against the gravity, Always breathe out.
I have been doing it for a while, That’s why there is no need for assistance
You need to bend your knees a little. And just pull up To the maximum and just hold it there Squeeze your upper back And Release it slowly and pull it back again, and pull it back again,. And just squeeze your upper back. And breathe out. Up. Hold it there. Squeeze your upper back and release it slowly.
So after the warm-up exercise,
our next exercise will be
‘Wide Grip Lat pulldown’
The hands spacing will be 28 inches Same as in Chin-up. It is very important to make sure that the area supporting the leg should be well padded. Adjust it according to your height.
And since you are going to pull energy against the gravity, foot placement is very important. So that has to be Feet have to be slightly forward.
That’s it This will provide help to your upper back to remain at a perfect angle. And After that Grab the bar firmly.
And Before starting, Since we are using our upper back It is important that you bend the upper back not to bend with back a little not too much And Lift your chest a bit Like this And just pull it back to the maximum.
Do not release until the bar almost touches your chest, Because What are you going to do here Upper back So It is very important to squeeze the upper back before the release. Just Release it slowly, And pull it back again.
Release it slowly, and pull it back again. the weight is against gravity, Means Breath Out So that means Whenever you pull, you’ll breathe out Then, breath in slowly while releasing And pull it down.
This exercise has to be done in a very controlled and precise way. You need to squeeze your upper back and release it slowly, This is your working muscle here. Squeeze it And Release it slowly, That’s it And I have actually noticed a mistake when most of the people perform lat pulldown.
Don’t ever do it. I’ll tell you what not to do. Whenever they pull the bar down, they bend the back way too much.
This is not the right way to perform So, you need to squeeze your upper back and in a very controlled way. And you need to release it, and that too, while doing a full range of motion. Breath out Breath out