Back Workouts- 7 Basic workouts for awesome looking back.


Today we are gonna talk about Back workouts. There are many exercises to get a broad back. But here we gonna tell you some of the basic exercises. For back workout we basically have to work on two muscles, Upper back muscle and Lower back muscle. For this, two types of exercises are there, Lower back workouts and Upper back workouts and we are going to discuss both of them.

 

First of all, let’s do some warm-up with Cross over as shown in the image.

Back workouts

Well, After having your warm-up, start the workout as given below:

First of all Upper Back Workouts::

 

1.PULL UPS:

Back workoutsGrasp the pull up bar with your hands facing forward and desired hand position (i.e. Wider, Normal, Closer). When your arms get extended cross up your legs. This will be your starting position.

Now pull yourself up until your chin touches the bar. Now, lower yourself back down to the starting position.

Related post: Upper body workouts- 13 workouts to give your upper body an amazing look.



2. PULL DOWN:

  • LAT PULL DOWN:

Back workouts

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

 

  • CLOSE GRIP PULL DOWN:

Back workouts

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands close to the center of the bar with your palms facing torso. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

 

Related Post: Shoulders workout- 7 most effective Shoulder workouts that you should know!

 

  • PULL DOWN BEHIND NECK:

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands.Bring your torso and head forward. This will be your starting position.

Now pull the bar down until it touches the back of your neck. After a small pause take the bar back to the starting position.

 

3. SEATED CABLE ROWING:

Sit on the low pulley rowing machine with V-bar. Place your feet on the front platform. Keep your knees slightly bent and your back straight. Grasp the V-bar. Adjust the weight. This will be your starting position.

Now pull the V-bar towards your abdominal while keeping your back still. After a small pause take the V-bar back to the starting position.

Related Post: Full body workout- 10 Workouts to make you fit at home.

4. DUMBBELL ROWING:

Take a bench. Position yourself such that your upper body is bent and your upper body is parallel to the floor, one of your hands is placed on the bench where as other holding a dumbbell. One of the knee is also placed on the bench for the support to the body. Keep your back straight. Now take the dumbbell down and keep your arm straight. This will be your starting position.

Now lift the dumbbell to side of your chest keeping your elbow close to your body and your back straight. After a small pause at top position take the dumbbell back to the starting position.


5. T-BAR ROWING:

Adjust the desired weight by loading up the T-Bar.

Lay prone on the T-Bar keeping your back straight. Now grasp the bar and lift the T-Bar from the rack. Extend tour arms. This will be your starting position.

Now pull the bar up and Squeeze your back at the top position. After a pause take the T-Bar back to the starting position.


Related post: Lower body workouts- 9 workouts to strengthen your lower body muscles.

 

Now it’s time for lower Back workouts::

1. HYPER EXTENSION:

Lie prone on the hyperextension bench. Adjust the height so that you can easily bend at your waist .Place your feet on foot pad. Keep your back straight and place your both hands behind your head. This will be your starting position.

Now start bending forward keeping your back straight. When reached to lower position take your body back to the starting position.


2. DEAD LIFT:

Bend yourself down to grasp the bar with both of your hands and with wider grip. adjust your feet and legs. This will be your starting position.

Now Raise yourself up with bar keeping your arms extended until your back is straight. After a small pause at the top position slowly lowers the bar down to the starting position.

 

Related post: Upper Chest workouts- 7 Effective Workouts to build thick upper chest.

 

So guys, these were a few of the basic Back workouts, and the basic way that how they should be performed. So perform well and stay fit.

Thanks for your patience reading!!
Do visit again for some more exciting posts.
Stay healthyStay fit!!

EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

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