If You Want
An Impressive Back Then These 3 Moves Are Crucial
Your back is
one of the most important body parts to train and train hard to ensure that you
have a balanced physique. I've seen guys who have an impressive chest or arms
but then their back is underdeveloped and it makes that physique look weak,
unimpressive and unbalanced. There are a lot of different exercises that you
can do for your back because your back is one of the largest muscle groups so
training with different angles and exercises is key.
In this
article I'm going to share with you 3 very important exercises that you must
incorporate into your back routine if you're looking to get that mind blowing
back to complete your physique. These 3 moves are crucial when it comes to
building your back because they hit your back from the lower section to the
top.
Deadlifts
Main Muscle
Worked: Lower Back
Secondary
Muscle Worked: Arms, Legs, Front Delts, Middle Back
Sets: 5
Reps: 10 Weight: Heavy but controlled
Deadlifts
should be a staple in any back routine as it's an excellent power move to build
your lower to mid back. A lot of guys will shy away from doing deadlifts
because they believe that it's a dangerous exercise which is only true if done
with improper form - any exercise done with improper form is dangerous. The key
to deadlifting is to build up your strength slowly, this means that one rep max
shouldn't be utilized until you have full control of the weight you're lifting
and you have nailed down the proper form. Once you have done this, you can then
start to increase set weight by 10-20lbs each week or every other week. Don't
try to lift too much too soon, if you're lower back isn't developed well
enough, the stress could cause serious injury, especially if your form is not
right.
Wide Grip
Lat Pull down
Main Muscle
Worked: Lats
Secondary
Muscle Worked: Arms, Shoulders
Sets: 5
Reps: 15 Weight: Moderate but keep intensity high
Wide grip
lat pull downs are one of the best lat builders that you can incorporate into
your back workouts. Make sure that you're pulling weight that you can control -
this means a stretch at the top followed by a squeeze of the lats at the
bottom. If you cannot do this then you have to lower the weight, as you won't
be doing much good for your lats.
Bent Over
Rows
Main Muscle
Worked: Middle, Upper back and lats
Secondary
Muscle Worked: Arms, Lower Back
Sets: 3
Reps: 12 Weight: Heavy but controlled
One of my
favorite exercises and a very good back builder to add thickness to your back
as well as your lats. Bent over rows should be done by keeping your chest up
while bent over and using your hips to stabilize yourself. If the weight is too
heavy, either lower it or use a weightlifting belt to reduce stress on your
lower back. Make sure to pull the barbell toward your belly button, not your
upper chest or middle of abdomen. Pulling toward your belly button will hit
your lats nicely and also activate your middle and upper back muscles as well.
Try to keep a nice pace throughout each set and as always make sure you can
control the weight.
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