TOP 3 BACK EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Back Exercises

Top 3 Back Exercises

Top 3 Back Exercises
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Top 3 Back Exercises for Huge Back.

“Red bull Does Not Give You Wings, This Workout Does !”.

The Back muscle is the biggest muscle group of our upper body. The back anatomy includes “Traps (Trapezius), Lats (Latissimus Dorsi), Mid-Back (Rhomboids) and Lower Back”.

 

Functions :-

There are several individual muscles within the back anatomy and its important to take a quick look at all of them and develop a huge back.

The back muscles enable you to stand up straight, support and protect your spine and reach, pull and extend your arms.

 

Traps (Trapezius) :-

Top 3 Back Exercises
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The Traps muscle are located between your shoulder and your neck. They are the most noticeable muscle from the front view, although they actually reach all the way down to the deep mid-back region.

The Traps are quite a complex set of muscles. They control the shoulder blades, which play an important role in shrugging, neck movement, head support and more.

 

Lats (Latissimus Dorsi) :-

Top 3 Back Exercises
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The Lats (Latissimus Dorsi) also known as Wings and they are the largest and most well-known muscle of all the back muscles.

The Lats are responsible for your body’s “V-Shape” back because of there extended appearance under your armpit area.

Your Lats help you in pulling and reaching with your arms and support your body in a variety of movements and situations.

 

Mid-Back (Rhomboids) :-

Top 3 Back Exercises
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The Mid-Back (Rhomboids) muscle is located in the upper portion of the back anatomy.

The Rhomboids muscle is activated as you bring and squeeze your shoulder blades and back together.

 

Lower Back :-

Top 3 Back Exercises
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The lower back includes several muscles, most of these cannot be seen. In other words, these muscles lie deep and cannot be seen from outside. The main muscle group of the lower back is the erector spinae, which also includes three muscle groups : iliocostalis, longissimus and spinalis. And the lower back includes two more muscles the quadratus lumborum and the multifidous.

 

Exercises :-

If we talk about to cover the whole back , so there are four exercises to build your full back muscle :-

 

  • Wide Grip Lats Pull down
Top 3 Back Exercises
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Type –  Strength

Main Muscle Worked –  Lats

Equipment –  Cable

Level –  Beginner

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Sit down on a back exercise machine and make sure that you adjust the knee pad of the machine according to your height. This will prevent you from being raised.
  2. Grab the bar with your palms facing forward. For  wide grip , grab the bar from the width wider than your shoulder width.
  3. As you have both arms extended by holding the bar and make a little arc in your back and sticking your chest out. This is your starting position.
  4. As you breathe out , bring the bar down until you touches the bar at your upper chest by dropping your shoulder and arms down back and feel the squeeze.
  5. After a second at the contracted position squeezing your shoulder blade together , slowly raise your position and fully extend your arms and spread your wings.
  6. Repeat your motion for the prescribed amount of reps.

Alternate Exercises :-

a)  Wide Grip Chin – Ups                                   9 (Excellent)

b)  Wide Grip Rear Chin – Ups                         8.7 (Excellent)

 

  • Barbell Rows / Bent Over Barbell Rows

Top 3 Back Exercises
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Type –  Strength

Main Muscle Worked –  Mid – Back

Equipment –  Barbell

Level –  Beginner

Rating –  8.5 (Excellent)

 

How To Do :-

  1. Holding the barbell with a pronated grip it means palms facing down , bend your knees slightly and bring your torso forward by bending the waist. Make sure you keep your head up. This is your starting position.
  2. Breathe out and lift the barbell to you. Keep your elbows close to the body and use only forearms to hold the bar. At the top contract and squeeze the back muscles and hold for a brief.
  3. Inhale and slowly down the barbell back to the starting position.
  4. Repeat it for the prescribed reps.

Caution :-

♦ This exercise is not recommended for those people  who have back problems or back pain.

Alternate Exercises :-

a)  T – Bar Rows                                               8.5 (Excellent)

 

  • Barbell Shrugs
Top 3 Back Exercises
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Type –  Strength

Main Muscle Worked –  Traps

Equipment –  Barbell

Level –  Beginner

Rating –  8.8 (Excellent)

 

How To Do :-

  1. Stand up straight with your feet at the width of your shoulder and hold the barbell with both hands using a pronated grip ( palms facing thighs ). This is your starting position.
  2. Raise your shoulders as far as you can go as you breathe out and hold for a second.
  3. Slowly return  to the starting position.
  4. Repeat for the recommended reps.
Alternate Exercises :-

a)  Dumbbell Shrugs                                       9.0 (Excellent)

 

  • Hyperextension
Top 3 Back Exercises
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Type –  Strength

Main Muscle Worked –  Lower Back

Equipment –  Hyperextension Bench

Level –  Beginner

Rating –  9.2 (Excellent)

 

How To Do :-

  1. Lie down on a hyperextension bench by facing the chest downward , tuck your ankles under the footpads.
  2. With your straight body , cross your arms in front or behind your head. This will be your starting position.
  3. Start bending forward slowly from the waist with keeping your back flat. Inhale and perform this movement. Keep moving forward until you feel a stretch on the hamstrings.
  4. Slowly raise your upper body to the starting position and keep your back at 180 degree.
  5. Repeat for the prescribed reps.

Alternate Exercises :-

a)  Good Mornings                                             8.5 (Excellent)

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

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