In between free weights and the machines there is actually quite a lot that you can do to get thickness and width to your back. Be really careful with your back and consistently wear a belt when you are training with heavy weights, are bending over or a turning your waist.
Asking around amongst professionals we kept coming up with these five primary exercises, so we will describe them below as well as describe ways to have perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is a fantastic one for warming up. See to it your seat is adjusted so that your upper legs are perfectly parallel to the ground and you have a 90 degree anglebend at the knee. Grab hold of the bar and sit down. When you pull the bar down, focus your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a moment or two. Return to the beginning position really slowly. Your elbows and hands need to be shoulder width apart throughout the exercise. You can do one warm-up set with lighter weights and then four working sets with heavier weights.
Barbell Row
Barbell rows are not to be mixed up with Yates rows, where your upper body is inclined at a fifty degree angle and you are using an underhand grip. This exercise has become unpopular since it wasfound that with heavy weights it can cause injuries to the arms tendon. Rather choose correct rows, putting on a belt, to obtain maximum muscle development. To do proper rows, your upper body should be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Your feet are just over shoulder-width apart. Grab the barbell from above as if you were doing barbell bench presses. Pull up concentrating your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will start lifting up under the pressure. The barbell should touch your chest and afterwards return to the floor. four sets of ten repetitions provide a great exercise.
One Arm Dumbbell Row
The one arm dumbbell row is a little more challenging to do than the barbell row because you have to find out the precise arm motion since you will often turn your upper body and lean the weight on the supporting leg and arm.
When you are doing this particular exercise, you should be careful to straighten out your back and not have it curved or rounded. You need to be totally focused on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not take your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Readjust your seat so that your hands are shoulder height in the start position. Pull the weights towards your chest, squeezing you lats. Do not use the strength of your legs by pushing on the foot platforms or your arms. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Even though we have put this workout at the end of the post, it can also be extremely excellent to for warming-up. This is a total back workout that works deltoids, lats, traps, lower arm flexors and biceps. Benefit from the complete back stretch that you get at the end of each motion. As with all the other rows, try to focus on your back muscles and squeeze your shoulder blades together at the top of the movement. When you release, do this in a controlled and extremely slow way, contrasting the weight as much as possible.
No matter what your regimen is, if you allow for these five back muscle "musts" you will see the difference!
Asking around amongst professionals we kept coming up with these five primary exercises, so we will describe them below as well as describe ways to have perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is a fantastic one for warming up. See to it your seat is adjusted so that your upper legs are perfectly parallel to the ground and you have a 90 degree anglebend at the knee. Grab hold of the bar and sit down. When you pull the bar down, focus your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a moment or two. Return to the beginning position really slowly. Your elbows and hands need to be shoulder width apart throughout the exercise. You can do one warm-up set with lighter weights and then four working sets with heavier weights.
Barbell Row
Barbell rows are not to be mixed up with Yates rows, where your upper body is inclined at a fifty degree angle and you are using an underhand grip. This exercise has become unpopular since it wasfound that with heavy weights it can cause injuries to the arms tendon. Rather choose correct rows, putting on a belt, to obtain maximum muscle development. To do proper rows, your upper body should be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Your feet are just over shoulder-width apart. Grab the barbell from above as if you were doing barbell bench presses. Pull up concentrating your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will start lifting up under the pressure. The barbell should touch your chest and afterwards return to the floor. four sets of ten repetitions provide a great exercise.
One Arm Dumbbell Row
The one arm dumbbell row is a little more challenging to do than the barbell row because you have to find out the precise arm motion since you will often turn your upper body and lean the weight on the supporting leg and arm.
When you are doing this particular exercise, you should be careful to straighten out your back and not have it curved or rounded. You need to be totally focused on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not take your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Readjust your seat so that your hands are shoulder height in the start position. Pull the weights towards your chest, squeezing you lats. Do not use the strength of your legs by pushing on the foot platforms or your arms. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Even though we have put this workout at the end of the post, it can also be extremely excellent to for warming-up. This is a total back workout that works deltoids, lats, traps, lower arm flexors and biceps. Benefit from the complete back stretch that you get at the end of each motion. As with all the other rows, try to focus on your back muscles and squeeze your shoulder blades together at the top of the movement. When you release, do this in a controlled and extremely slow way, contrasting the weight as much as possible.
No matter what your regimen is, if you allow for these five back muscle "musts" you will see the difference!
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