Most back muscle exercises are simple to perform but drain your energy quickly.
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One of the hardest areas to improve is your back. Your back is made up of numerous muscles that all need to be effectively stimulated with the right back muscle exercises and fed with all the nutrients you need.
The following are some of the best back muscle exercises that can positively affect your entire back.
Wide Grip Pull-down: This is one of the good middle back exercises. You're able to change the width and position of your grip, which helps target different muscles.
Start using a pulldown machine, place your legs snugly under the kneepads. Grip the wide bar firmly with an over-hand grip.
Your hand position should be wider than shoulder width. Pull the bar until it touches the top of your chest, arching your back slightly.
Pause briefly with the bar in position at the top of your chest, then slowly let the bar raise to the starting position.
One-Arm Dumbbell Rows: You'll need a flat bench. Place one foot flat on the floor and your opposite knee resting on the bench. Lean forward so that you are supporting the weight of your upper body with your arm on the bench.
Your back should be flat, basically parallel with the floor. Pick up a dumbbell with your free hand.
Pull the dumbbell up to end roughly parallel with your torso. Then slowly lower to the starting position and repeat. Complete the planned reps, then switch arms and repeat.
Barbell Back Rows: You can use this one as one of your middle back exercises, upper back exercises or a lower back exercise because it works your entire back.
Bend your knees slightly and bend over bar with back straight. Grasp the bar with a wide overhand grip. Pull the bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.
Back Extensions: Position yourself on a back extension bench and lock your ankles in places.
Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad.
When this exercise becomes easier hold a weight plate across your chest to increase resistance.
Seated Back Rows: You can use different bars to target the muscles in a different manner.
Keep your back nice and straight throughout the entire motion and your head up.
Do not lean forward or backwards. The only part of your body that will be moving is your arms. Let your arms extend forward until you feel a comfortable stretch on your back muscles, then pull the handle toward your abdomen.
Allow the handles two to touch the lower portion of your ribs and your abdominal muscles. At this point finish the movement by squeezing your shoulder blades together.
Reverse this technique to return to the start.
Wide-Grip Pull-ups: Wide-grip pull-ups are similar to pulldowns but harder to do.
Use a pronated grip just outside of shoulder width. Grip a chin-up bar and hang with your arms relaxed.
From the bottom, squeeze your lats and mid-back and pull up through your elbows. Lean back slightly so you have a slight arch in your back.
Come up to a point where your chin is above the bar or where the top of your chest touches the bar. Squeeze and hold for a brief second, then lower yourself under control to a full-hang position.
Deadlifts: Deadlifts can be used for body parts besides your back but it is the best lower back exercise you can do.
Deadlifts need to be used with correct form. If you have poor form and/or use too much weight, you can get injured.
Start with your feet fairly wider than shoulder width and your shins a couple inches away from the bar.
Place the bulk of the weight on your heels and hold your chest up. If your chest isn't up, chances are that your low back is rounded and at risk for injuries.
Brace your abs and lower back then drive your heels through the floor while pulling back with your shoulders. Start off light and develop proper technique first.
Your back is vital for over-all fitness and health. Never neglect it.
The exercises above are great for you back regardless of your age. However, they won't work if you don't do them properly.
Your results depend to a certain extent on your genetics, bone structure, etc.
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