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Intense back workout at home


intense back workout at home

Chest, biceps, and abs, right? That was a pretty easy question. What muscle group is it that normally wins a bodybuilding contest? Sometimes it. Do Back Workout | Make Your Waist Look Smaller | Home Workout Routine. 16 mins 30 secs, Moderate. Chloe Ting. Do this workout and over 100000 other workouts. But this doesn't have to be the case; did you know you can build fantastic back muscles using only bodyweight exercises at home?

Intense back workout at home -

If you want to work your upper body at home, a dumbbell back workout is the perfect thing to add to your routine. That's because strengthening your back muscles—think your lats, rhomboids, and traps—help improve muscle imbalances and posture.

Thanks to all of the sitting we do—especially now, as we’re hunkering down at home and many of us are working from the couch—our back muscles tend to be weak, ACE-certified personal trainer Sivan Fagan, founder of Strong With Sivan in Baltimore, tells SELF. This lack of proper tension in your muscles can make rounding of your shoulders or a hunched position more likely.

Weak back muscles coupled with lots of sitting can also impair the mobility in your upper back, making it difficult to move your shoulder blades effectively. “A lot of times people will start to get shoulder injuries from that,” she says. “They don’t have enough mobility and strength in the upper back, and when they do any kind of exercises that target the ‘pushing’ muscles, like the shoulder or chest muscles, that’s when we get into trouble.”

That’s why it’s important to show your back muscles some love. And this dumbbell back workout from Fagan will do just that.

Bonus: Each of these exercises has a core-stability component—your core will need to fire since you’re not supported on the ground or a bench—so you’ll seriously work your abs too.

First, you’ll start with two compound moves—multijoint exercises that work multiple muscle groups—in the single-arm row and bilateral bent-over row. Both of these are “pulling” movements that will not only get your lats and rhomboids firing, but will also activate your biceps too. You’ll finish out your first triset with a rear-delt fly, which works the back of your shoulders and is “super important for back health and posture,” says Fagan.

Then you’re on to your last superset: a renegade row and biceps curl. The renegade row is also a pulling movement, but it’ll work your shoulders too—you’ll be holding in a high-plank position—and your core, as your body resists rotating to stay stable as you row with each arm. You’ll finish with a biceps curl, an isolation move that really homes in on the biceps, which serve as a supporting muscle in your bigger compound pulling moves.

Ready to strengthen your back muscles? Get started with this dumbbell workout.

The Workout

What you’ll need: One pair of heavier dumbbells (for the first two exercises) and a lighter pair (for the last three exercises). Dumbbells can be hard to find in online stores right now, though some specialty stores like SPRI and Perform Better still have some in stock. You can also use household equipment like water bottles or jugs, laundry detergent bottles, or soup cans.

Exercises

Triset

  • Single-Arm Row
  • Bent-Over Row
  • Rear-Delt Fly

Superset

  • Renegade Row
  • Alternating Biceps Curl

Directions

Perform each exercise for 45 seconds. (For the single-arm move, you’ll do each arm for 45 seconds before moving to the next exercise.) Focus more on quality reps for each exercise—going slow and feeling the muscle-mind connection—rather than how many reps you can crank out, says Fagan.

Go through each exercise without resting (of course, take a break if you need it). Complete three or four rounds of the triset, and then go into three or four rounds of the superset.

Demoing the moves areRachel Denis(GIFs 1 and 2), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records;Cookie Janee(GIFs 3 and 5), a background investigator and security forces specialist in the Air Force Reserve; andAmanda Wheeler, a certified strength and conditioning specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and its allies.

Источник: https://www.self.com/gallery/dumbbell-back-workout

We take our back for granted because we don't realize how much we use it every day. Whether you have an office job and are constantly hunched over your desk, or you're running around town carrying heavy groceries, the weight on your shoulders quickly adds up. That's why it's so important to exercise your back. It's home to one of the largest muscle groups in your body and has many important functions, such as keeping your core and shoulders stabilized. Your back is also the bridge between your upper and lower body.

"Your back is the powerhouse of your body, and it's what keeps you erect. It helps you maintain your posture and keeps your spine aligned. We also tend to do a lot of forward motions, such as texting and typing, which rounds our backs and makes them weak," explains Larysa DiDio, a certified personal trainer and creator of Tone Up in 15, a fitness DVD filled with 15-minute workouts that target a variety of muscle groups.

"Strengthening your back helps you decrease your risk of injury, makes you overall stronger, and helps make everyday activities easier," DiDio says. Good news for you: The back exercises below target every muscle in your posterior chain, including the traps (upper back), rhomboids (shoulder blades), deltoids (front and back upper-arm and shoulder muscles), and the latissimus dorsi (the mid- to lower-back). That said, DiDio recommends you do back exercises two to three times a week and work your back twice as much as your chest when doing a total-body workout. "So if you're doing two chest exercises one day, I suggests doing four back exercises too," she says.

When you're doing back exercises, maintaining form is key: "You need to make sure that your back isn't rounded and always flat. Keep your head in a neutral position and engage your core as much as your back," DiDio says.

Ready to put some back into it? Try the workout below to help you build a stronger upper body and prevent back pain.

Reps: 8 to 12 reps per exercise for 3-4 rounds

Equipment: Gaiam Reversible Yoga Mat and AmazonBasics Neoprene Dumbbell Pairs

Apparel: Sweaty Betty Power Workout Ankle Leggings, Sweaty Betty Stamina Sports Bra, Athleta Speedlight Tank in Neon Orange, and Mizuna Wave Shadow 2

1Swimmers

This back exercise looks deceptively easy, but if you're tightening your core and truly engaging your lats, deltoids, and traps, you'll feel a burn. The key here is to keep your chest and thighs lifted throughout the entire movement.

How to do swimmers: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core and back, lift your right hand and left leg off the mat at the same time. Then, alternate sides by raising your left hand and lifting your right leg behind you. Move at a fast pace to get your heart rate up.

2Bird Dog

Although bird dog is mostly known as a core stabilizing exercise, your back muscles are recruited to help you balance and keep your hips square as you lift one hand and leg up.

How to do bird dogs: Get into tabletop position with your hands shoulder-distance apart, your shoulders directly over your wrists, and your hips in line with your knees. Engaging your core and back, bring your right elbow to your left knee, then raise your right hand in front of you and lift your left leg behind you. Focus on a spot in front of you to help you balance. Pause for a second before bringing your hand and knee back down to the mat. Alternate sides. This is one rep.

3Supermans

Supermans are the ultimate bodyweight back exercise for tightening all the muscles in your posterior chain, aka the back part of your entire body. With this move, you're not only engaging your back, but your core, glutes, and thighs too. Remember to keep your shoulders back and down to get the most out of the exercise.

How to do supermans: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core, back, glutes, and thighs, lift your arms and the tops of your thighs a couples of inches off the mat. Hold for two to three seconds before lowering your arms and legs back down to the mat. This is one rep.

4Good Mornings

Good mornings start with a solid hip hinge, while keeping your back straight as you fold forward. Depending on your range of motion, the goal is to lower your torso until it's parallel to the floor.

How to do good mornings: Stand with your feet hip-distance apart and your hands resting behind your head. Hinge forward from the hips, lowering your torso until it becomes parallel to the floor. Pause for a second before bringing your torso back up to stand. This is one rep.

5Bent-Over Row

It's all about form when it comes to strength training for your back. In this particular exercise, you want to maintain a slight bend in the knees and hinge forward at the hips to help protect your low back. If you were checking your form in the mirror, your butt should be out and your back flat.

How to do a bent-over row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Keeping your back flat, row the left dumbbell up toward your rib cage and then bring it back down. Alternate sides and row the right dumbbell up toward the rib cage and lower it down. This is one rep.

6Reverse Flys

Targeting your lats and rear delts, this back exercise challenges your upper body strength to maintain form. Pro tip: Imagine that there's a pen between your shoulder blades. You don't want the pen to fall, so remember to keep the back flat and squeeze your shoulder blades together at the top of the movement.

How to do reverse flys: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Maintaining a flat back, lift the weights out to the sides and squeeze your shoulder blades together. Lower the weights back down to the starting position. This is one rep.

7Romanian Deadlift

Also known as a stiff-leg deadlift, this back exercise works your entire posterior chain, including your glutes. Unlike a conventional deadlift, your butt stays up the entire time. Remember to engage your core to keep your back flat and prevent arching.

How to do Romanian deadlifts: Stand with your feet hip-distance apart with a slight bend in your knees. Hold a dumbbell in each hand with your palms facing the front of your thighs. Hinge forward at the hips, keeping your back flat, as you lower the weights toward your feet. Squeezing your glutes, bring your body back up to stand.

8High Row

The high row is a great back exercise because it engages your front and back deltoids. Again, you want to maintain a flat back with this exercise to ensure you're targeting the right muscles.

How to do an upright row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand with your palms facing down, and hinge forward at the hips. Row the right dumbbell up to your right shoulder with your elbow pointing up and back. Bring the weight back down and row the left dumbbell up to your left shoulder. Lower the weight down to the starting position. This is one rep.

9Upright Row

This variation of an upright row has two different movements: a high pull and shoulder rotation. Together, they target different back muscles, including your deltoids and rhomboids.

How to do an upright row: Stand with your feet hip-distance apart and hold a dumbbell in each hand with your palms facing your thighs. Row the dumbbells together up to your shoulders, elbows pointing to the sides and up. Then, rotate your shoulders back to form cactus arms. Bring the weights to the high pull position before lowering them down to your thighs. This is one rep.

10Push-Up With Renegade Rows

Incorporating renegade rows into this push-up variation helps target the lats and rhomboids, as well as your shoulders, biceps, and core. To get the most out of this exercise, avoid rotating or moving your hips when you lift the weight off the mat. This will force you to engage your core more.

How to do a push-up with renegade rows: Start in a high plank position with your hands shoulder-distance apart, holding a dumbbell in each hand. Tightening your core and glutes, perform a push-up, lowering your body toward the mat. As you push off the floor to lift your body back up to plank, row the right dumbbell up toward your rib cage with your elbow pointing back. Lower the weight back down to the mat. Then, row the left dumbbell up toward your rib cage and bring it back down. This is one rep.

Tiffany AyudaTiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.prevention.com/fitness/workouts/g28622686/best-back-exercises/

Modern living puts our backs under a lot of strain. We spend a lot of time hunched over our computers and smartphones. Then there’s driving, carrying children and groceries, and many other activities that place significant demands on our backs. That’s why it’s so important to maintain a strong, toned back.

In this article, you’ll discover the 13 best back exercises for women to be able to maintain an elegant and perfect posture, and sculpt a strong and sexy back.

About Your Back

There are a lot of large muscle groups in your back. The trapezius is located in the upper back, forming a diamond shape between your shoulders and mid spine. Your rhomboids are also positioned in the mid upper back, tying into the deltoids.

The largest back muscles are the latissimus dorsi, which cover the outer sides and contribute to the athletic ‘V’ taper. The muscles of your lower back are known as the erector spinae, which runs down either side of your spine. Maintaining strong and toned erector spinae will ward off the lower back problems that are common to many women. It will also help to improve your balance and coordination.

Strengthening and toning all of the areas of your back will not only give you a tight, toned and terrific rear. It will also lift your chest. This will, in turn, lift your bust, contributing to your feminine shape.

Why Work Your Back Muscles?

  • It improves your posture
  • It gives you a stronger back
  • It will burn more calories
  • It will help to eliminate back fat
  • It prevents back pain and injury

5 Beginner Back Exercises For Women

Exercise #1: Back Lift

Muscles Involved:

  • Primary: Erector Spinae
  • Secondary: Rhomboids

Execution method:

  • Stand with feet in a split stance position with your right foot forward. Your left toe should be about 10 inches behind your right heel. Bring your arms up so that your fingertips are just above your ears. Pull your elbows back.
  • Tilt forward from your hips, maintaining a tight core and neutral (not rounded) spine.
  • Pulling from your core, lift your upper body up to an upright position. Tense at the top position, squeezing the muscles of your mid back.
  • Slowly lower back to the start position. Make sure that your abs are pulled in the whole time.

Exercise #2: Spreading Wings Lift

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Rhomboids

Execution method:

  • Stand holding a light pair of dumbbells with feet shoulder width apart. Hold the weights on your sides with arms slight bent and locked at the elbows. Maintain a neutral spine.
  • Lift both arms out to your sides. Think of trying to bring your shoulder blades together, while maintaining a slight bend in your elbows. Stop when your hands are at shoulder level. Hold for 2 seconds.
  • Slowly lower the weights to the start position.

Exercise #3: One Arm Rowing (Dumbbell)

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Rhomboids

Execution method:

  • Stand alongside a bench with your left knee closest to it. Place your left knee on the bench. Hold a medium-weight dumbbell in your right hand and let it hang at your side with your palm facing toward your thigh. Rest your left hand on the bench. Your torso should be angled at about 30 degrees.
  • Pull from the upper back muscles to bring the weight up towards your armpit. Your elbow should come directly up, rather than out. Hold the top position for a two-second count.
  • Slowly lower to the start position. Repeat on the other arm after completing the required number of repetitions.

Exercise #4: Bow and Arrow

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Rhomboids

Execution method:

  • Kneel on your exercise mat (or sit on an exercise ball) with a light pair of dumbbells in your hands. Alternatively, you can hold a resistance band in your hands. Extend your right arm out directly in front of you, with the palm facing in (hammer curl position). Your left arms should be pulled back to your left armpit. Both arms (and weights) should be at shoulder height.
  • Slowly change position, drawing your right arm back and extending your left arm. Do not let the arms drop down. Keep your abdominals tight throughout the movement.

Exercise #5: Back Arm Walk

Muscles Involved:

  • Primary: Rhomboids
  • Secondary: Deltoids

Execution method:

  • Kneel on your exercise mat on all fours. Your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles and keep your hips stable.
  • Extend your right arm directly out in front of you to shoulder level. Keep the left hand firmly on the floor. With your abdominals pulled in, reverse the motion to bring the right arm down and the left arm up to shoulder level. Feel for the flexion in your back muscles as you do the movement.

5 Intermediate Back Exercises For Women

Exercise #6: Superwoman

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Deltoids

Execution method:

  • Kneel on your exercise mat on all fours. Your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles and keep your hips stable.
  • Slowly extend your right arm out directly in front of you. At the same time extend your left leg directly out behind you. Make sure that both limbs are extended directly back, rather than dropping down or veering to the side. Hold for 3 seconds.
  • Slowly lower to the start position.
  • Repeat with the opposite limbs, alternating repetitions.

Exercise #7: Posture Perfect Lift

Exercise Tutorial - Superman

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Rhomboids

Execution method:

  • Lie face down on your exercise mat with your arms straight out in front of you. Your feet should be shoulder width apart. Your head and shoulders should be in a neutral position and you should look directly ahead.
  • Keeping your core down, slowly lift your arms and feet as you look up toward the ceiling. Hold the top position for 3 seconds.
  • Slowly lower back to the start position.

Exercise #8: Swimmer Lift

DoCFIT Fitness App - HIIT Bodyweight Workout - MMA-style Core Exercises - Swimming

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Deltoids

Execution method:

  • Lie face down on your exercise mat. Your feet should be shoulder width apart. Bend your arms and bring them up to shoulder level. Hold your hands shoulder width apart with palms facing toward the floor. Your head and shoulders should be in a neutral position and you should look directly ahead. Lift your head and shoulders and look in front of you.
  • While maintaining your elevated head and shoulder position, bring your arms directly out in front of you. The finger tips should meet in front of your head.
  • Draw your arms back. You will be simulating a swimming action (breaststroke)

Exercise #9: Bent Over Dumbbell Row

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Biceps

Execution method:

  • Stand holding a pair of medium-weight dumbbells with your feet shoulder width apart or together. Bend your knees slightly and angle your upper body forward at about 30 degrees. Maintain a neutral spine with a slight arch in the lower back. Keep a tight core.
  • With arms hanging down in front of your body, draw your shoulder blades down and together. Now pull the weight up to your rib cage. Keep your torso in a fixed position.
  • Hold the top position for a second or two, feeling the squeeze through the latissimus dorsi. Then slowly lower back to the start position.

Exercise #10: Back Sculptor

How to Do the T Pose

You may not think your lower back has much of a role in running, but it actually plays a pivotal part in the kinetic chain that powers your running mechanics.

Your core muscles—not just your abdominals, but the muscles that wrap around your midsection—support your spine and lower back. And your core, hips, glutes, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to take up the slack.

If you have weak hip and gluteal muscles, for example, as they become fatigued during a run, your lower back is forced to work harder to keep you upright and stable, and you become vulnerable to injury. That’s why it’s important to include lower back exercises in your routine.

Once lower back pain strikes, it can sideline you, but strengthening your core and stretching the muscles that support the lower spine can help. Research backs this—one 2016 review of studies published in JAMA Internal Medicine found that exercising can play a key role in preventing lower back pain. But to properly address the issue, it’s important to understand the root of the problem.

Join Runner’s World+ for expert training tips and run-specific workouts!

What can cause lower back pain?

While every case is different and individual, there are three common causes of pain in your lower back:

  1. Muscular pain that comes on suddenly in your lower back is often indicative of a muscle spasm. Your muscles will feel as though they have locked up, and the pain can be severe and debilitating. You will not feel the shooting pain characteristic of sciatic or discogenic pain.
  2. Pain in your lower back that is associated with shooting pains down the back of one or both legs indicates sciatica or discogenic pain. A pinched nerve causes this discomfort. It often feels sharp compared to the muscle-gripping sensation that you would feel with a spasm.
  3. If you feel a chronic general achiness across the whole area of your lower back, you may have arthritis.

How do you strengthen your lower back?



To prevent back pain, you need to work on strength and flexibility through the entire kinetic chain. Your spine and spinal muscles get lots of support from your core.

In addition, tightness or weakness in your glutes, hips, quads, and hamstrings will impact the muscles in your lower back, putting more strain on those muscles and setting them up for a spasm. Adding strength exercises and stretches that target your lower back can help.

What are the best exercises for lower back pain?

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If you’re trying to fix that nagging back pain—or more importantly prevent it—try the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City. Add this routine to your workouts one to two times per week. As always, consult with your doctor before starting any new exercise routine to ensure it’s safe for your condition.

How to use this list: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. Add these moves to your routine 2 to 3 times per week. You will need a large stability ball and an exercise mat.


Plank

Julia Hembree Smith

Start on all fours. Lower onto your forearms with shoulders directly over elbows. Step feet back into a plank position. Draw your shoulders down and back—not hunched. Engage abdominal muscles tight to keep hips in line with shoulders so your body forms a long, straight line. Squeeze legs and glutes for support. Hold this position for 30 to 60 seconds. Gradually add time as your core gets stronger. Repeat for 3 to 5 reps.

Make it harder: Roll onto your right forearm and stack feet to perform a side plank. Repeat on other side.


Stability Ball Back Extension

Start facedown on a stability ball with feet resting on floor and core engaged so body forms a straight line. Keeping your back naturally arched, place hands behind ears and lower your upper body as far as you comfortably can. Squeeze glutes and engage back to and raise your torso until it’s in line with your lower body. Pause, then slowly lower your torso back to the starting position. Repeat for 12 to 15 reps.


Stability Ball Pike

Start in a high plank position with shoulders directly over wrists and tops of feet resting on a stability ball. Your body should form a straight line from head to ankles. Without bending your knees, roll the ball toward your chest by raising your hips as high as you can toward the ceiling. Pause, then lower hips as you roll the ball back to the starting position. Perform 12 to 15 reps.

Make it easier: Start with a Knee Tuck: In a high plank position, place shins on ball. Draw knees toward chest without raising your hips as you roll the ball to feet. Repeat, then work your way up to the pike position as you get stronger and more stable.


Stability Ball Reverse Leg Raise

Lie facedown on a stability ball with your hips on the ball, hands on the floor with shoulders over wrists, and legs extended out straight, toes resting on floor. Keeping legs as straight as possible, engage your glutes and your lower back to lift legs until they are in line with your torso. Lower back down to the starting position. Repeat for 15 reps.


Glute Bridge

Lie faceup on the floor with knees bent, feet flat on the floor, arms resting at sides. Squeezing your glutes, lift your hips until your body forms a straight line from shoulders to knees. Pause for 3 seconds, and then lower back down to the starting position. Repeat for 15 reps.


Locust Pose

Lie facedown on the mat with legs extended straight and arms down at your sides, palms down. Contract your glutes and lower back muscles as you lift head, chest, arms, and legs off the mat and rotate arms so thumbs point toward the ceiling. Hold for 15 to 30 seconds, and then relax back to the floor for 5 seconds. Repeat for 10 reps.

Julia Hembree Smith / Zack Kutos


All images by:Julia Hembree Smith


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This article has been excerpted and adapted from Dr. Jordan Metzl’s Running Strong: The Sports Doctor’s Complete Guide to Staying Healthy and Injury-Free for Life.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.runnersworld.com/training/a20844691/6-exercises-that-help-your-lower-back-pain/

5 Best Barbell Exercises For a Strong Back

It can be difficult to convince yourself to train an area of your body that you can’t see. After all, if you can’t see the development, why would you choose to train your back over your arms or abs?

Well, there are actually a number of benefits to strong back muscles. Not only will you improve your posture and reduce your risk of injury, but you’ll also be giving yourself a much greater source of strength for performing big lifts in the gym.

The stronger your back is, the more stable your shoulders will be - meaning you’ll be able to lift more weight in your chest and upper body exercises. Plus, most back exercises require your arms or legs too, so you’ll squeeze in some extra training without even noticing.

To get you started on your path to a jacked back, we’ve listed our top 5 exercises for building strong back muscles, with a barbell being the only piece of equipment you’ll need!

1. Wide-grip barbell partial deadlift

  • Stand with your feet slightly wider than shoulder-width apart
  • Grab the barbell with an overhand grip, keeping your arms at a 45-degree angle from the sides of your body and no bend in your elbows
  • Stand tall and squeeze the bar into your thighs while pulling your shoulder blades together - this is your starting position 
  • Hinge at the hips and lower the bar to just above your knee
  • Slowly return to the starting position while keeping the bar close to your body throughout

2. Front squat

  • Grab the barbell with a shoulder-width grip and place it in front of you with the bar across the top of your shoulders
  • Raise your upper arms until they are parallel with the floor, allowing the bar to roll back and rest on your fingertips
  • Keep your elbows high and lower your body by pushing back your hips and bending your knees until your thighs are parallel with the floor
  • Push your body back up to the starting position by driving up through your legs

3. Good morning

  • Position the bar across the back of your shoulders in the same way you would to squat
  • Grip the bar tightly with both hands and stand with your feet slightly wider than shoulder-width apart
  • Take a deep breath and tighten your core
  • Break at your hips and continue to push them back until your torso is almost perpendicular to the floor
  • Keep your shins vertical and your knees slightly bent throughout 
  • Push your hips forward to drive back up to the starting position and exhale when you reach the top of the movement

4. Deadlift

  • Load the barbell to an appropriate weight and roll the bar back until it reaches your shins
  • Bend at your knees and hips and grab the bar with an overhand grip with your hands slightly wider than shoulder-width
  • Keeping your lower back arched, pull your torso up and thrust your hips forward as you stand up with the barbell
  • Lower the bar back down to the floor in a controlled movement

5. Bent-over barbell row

  • Grab the barbell using an overhand grip with your hands slightly wider than shoulder-width
  • Hinge at your hips and knees and lower your torso until it’s nearly parallel to the floor
  • Keeping your back naturally arched, pull the bar to your upper abs and squeeze your shoulder blades together
  • Pause before slowly lowering the bar back to the starting position in a controlled movement

If you’re new to weightlifting and are feeling a little lost, check out our ultimate weightlifting jargon buster to learn everything you’ll need to get started.

We understand that not everyone has time to plan a full gym session, which is why we developed our 10-Minute Workouts. Try out Barbell Hell for a way to squeeze in an intense barbell workout in just 10 minutes!

For more helpful information on fitness, nutrition and workout plans, head over to Inside Track for more expert tips.

Источник: https://www.fitnessfirst.co.uk/inside-track/fitness/5-best-barbell-exercises-for-a-strong-back/

While most guys in the gym give the lion's share of attention to their anterior muscles—those that are located on the front of the body, like abs and biceps—it's just as important for both your health and your physique if you're just as focused on the posteriorly-located muscles on the back of the body. That doesn't only mean your rear end either; the muscles in your back, including your traps, rhomboids, lats, and even your delts, need plenty of work so that you can be as strong as possible. You can't sculpt the sleek V-taper torso shape so many guys are aiming to achieve without the symmetry that comes with a shredded back, either.

You can build up your back using your bodyweight with moves like pullups and inverted rows or with heavy barbell classics like the deadlift, but the most versatile tool for your back gains might just be the dumbbell. The handheld weights allow you to work unilaterally (on one side of your body at a time) and within a greater range of motion than when you're lifting a long, unwieldy barbell with a two-handed grip. Whether you're rowing or carrying the weights, dumbbells give you the opportunity to pick from a wider range of loads to challenge your muscles, too.

These exercises all use dumbbells to target your back muscles. When you add them to your workouts, you'll not only pack on muscle and hone your strength—you'll also take steps towards better posture. Building a strong back can help your body offset the shoulders-rolled-forward posture that often comes with everyday activities like car-driving and typing at a computer.

Start with these dumbbell moves for your back and you'll be well on your way.

Dumbbell Row

The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. And if you do it right, focusing on keeping your hips and shoulders square to the ground, it'll build serious core strength, too. Just make sure not to round your back. One of the best parts about the dumbbell row: It's an exercise that you can eventually load up with serious weight, making it a key muscle-building move. Start with 3 sets of 8-12 reps.

Incline Row

Not far behind the dumbbell row is the incline row, one of the strictest row variations there is. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight solely with muscle. The incline bench helps eliminate that as you glue our chest to the pad. The incline bench also changes the angle of pull just slightly, helping you attack your lower lats more. Start with 3 sets of 8 to 12 reps.

Elevated Plank Row Hold

The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., will help you build a strong mind-muscle connection with your back muscles (and incinerate your core, too). After establishing a sturdy elevated plank position, you'll row a dumbbell upwards and hold. But don't let it be a mere hold; focus on continuing to pull upwards for the duration of the hold.

Incline Pause Row

Take the position from the incline row, then make the exercise even tougher with an isometric hold. If you follow the exact protocol in the video above, you'll also torch your core as you work unilaterally. But the back should be the major focus—and you should be able to really emphasize the squeeze in your back during the final round of rows after all the isometric work.

Half-Iso Incline Row Countup Series

Want to level up the incline row even further? Do it with the half-iso incline row countup series, which teaches your back muscles how to continue generating force even when they've pulled your arms back as far as they can. Understanding this principle is key to building back strength, and it'll leave your lats and rhomboids with a major back burn.

Renegade Row

The classic renegade row is a solid way to blast your entire upper body. You hammer your chest and triceps during the pushup phase of the movement. Then, as you press up and row the dumbbell toward your hip, you crush your abs and stimulate your lats and rhomboids, essentially finishing with a plank row. A good starting point here: 3 sets of 8-10 reps per side.

Towel-Grip Dumbbell Row

Ratchet up the forearm and stability challenge of the standard dumbbell row with Samuel's towel dumbbell row. Mechanically, this seems a lot like a standard dumbbell row, but the towel adds two challenges. First, you'll need to squeeze the towel aggressively to hold the dumbbell. Second, you get to work on keeping the dumbbell balanced and level, which will mean you'll need to use a slower, more controlled pull on each rep and hone your mind-muscle connection in the process.

Two Position Bent-Over Row

The bent-over row is another solid exercise that allows you to target your back muscles. This mashup of two variations allows you to work from multiple positions. Start holding the weights with your palms in a neutral position, pull up, then pause and flare your elbows for the eccentric portion of the movement to overload the rear delts.

Upright Row

Lots of smart trainers will tell you to totally skip upright rows—and if they're talking about variations that use straight bars, we agree with them. But there is a solid case for the dumbbell version of the exercise to torch your rear delts, which allows you to avoid most of the dangerous shoulder internal rotation trainers are concerned about. In order to keep your shoulders safer, make sure that your elbows never rise above your shoulders.

V-Taper Dumbbell Row Series

The V-Taper Row Series will help you build your outer lats and also add size and depth to your rear delts. Here, you're mixing a traditional elbow-close-to-torso row with a row where your elbow flares outward. That flared-outward row will attack your rear delts, building much-needed mass behind your shoulders. The tempo used here will also blast your lats on the close rows, as you hold for a brief second.

Farmer's Carry

Another classic exercise, and a move that man's been doing since the beginning of time, the farmer's carry has you picking up heavy dumbbells and walking with them, typically either for time or distance. Either way, as you focus on squeezing your shoulder blades and tightening your abs, you build a bigger, stronger back (and a resilient body overall).

Three-Way Elevated Plank Row

The three-way elevated plank row is all about back muscle subtlety. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. That means the "working" arm gets to pile up very focused back squeezes. By shifting wrist positions, you get to hit different parts of your back (as you also challenge your core in new ways): The elbow-flared position hits your rear delts, the standard elbow-close-to-torso row hits your lats and rhomboids, and the reverse-grip pull will focus in on your lower lats.

TRX Plank Pause Row

Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. From that position, you're rowing a dumbbell upwards; your lats and rhomboids will do this in near-complete isolation, in part because the rest of your body is almost completely focused on merely holding that devastating TRX plank.

Ebenezer Samuel, C.S.C.S.Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.

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Источник: https://www.menshealth.com/fitness/a28941843/best-dumbbell-back-exercises/

Related Videos

14 MINUTE BACK WORKOUT FOR STRONGER BACK + BETTER POSTURE - NO EQUIPMENT - BEGINNER + INTERMEDIATE

We take our back for granted because we don't realize how much we use it every day. Whether you have an office job and are constantly hunched over your desk, or you're running around town carrying heavy groceries, the weight on your shoulders quickly adds up. That's why it's so important to exercise your back. It's home to one of the largest muscle groups in your body and has many important functions, such as keeping your core and shoulders stabilized. Your back is also the bridge between your upper and lower body.

"Your back is the powerhouse of your body, and it's what keeps you erect. It helps you maintain your posture and keeps your spine aligned. We also tend to do a lot of forward motions, such as texting and typing, which rounds our backs and makes them weak," explains Larysa DiDio, a certified personal trainer and creator of Tone Up in 15, a fitness DVD filled with 15-minute workouts that target a variety of muscle groups.

"Strengthening your back helps you decrease your risk of injury, makes you overall stronger, and helps make everyday activities easier," DiDio says. Good news for you: The back exercises below target every muscle in your posterior chain, including chase student account 100 traps (upper back), rhomboids (shoulder blades), deltoids (front and back upper-arm and shoulder muscles), and the latissimus dorsi (the mid- to lower-back). That said, DiDio recommends you do back exercises two to three times a week and work your back twice as much as your chest when doing a total-body workout. "So if you're doing two chest exercises one day, I suggests doing four back exercises too," she says.

When you're doing back exercises, maintaining form is key: "You need to make sure that your back isn't rounded and always flat. Keep your head in a neutral position and engage your core as much as your back," DiDio says.

Ready to put some back into it? Try the workout below to help you build a stronger upper body and prevent back pain.

Reps: 8 to 12 reps per exercise for intense back workout at home rounds

Equipment: Gaiam Reversible Yoga Mat and AmazonBasics Neoprene Dumbbell Pairs

Apparel: Sweaty Betty Power Workout Ankle Leggings, Sweaty Betty Stamina Sports Bra, Athleta Speedlight Tank homes with acreage for sale in northern colorado Neon Orange, and Mizuna Wave Shadow 2

1Swimmers

This back exercise looks deceptively easy, but if you're tightening your core and truly engaging your lats, deltoids, and traps, you'll feel a burn. The key here is to keep your chest and thighs lifted throughout the entire movement.

How to do swimmers: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core and back, lift your right hand and left leg off the mat at the same time. Then, alternate sides by raising your left hand and lifting your right leg behind you. Move at a fast pace to get your heart rate up.

2Bird Dog

Although bird dog is mostly known as a core stabilizing exercise, your back muscles are recruited to help you balance and keep your hips square as you lift one hand and leg up.

How to do bird dogs: Get into tabletop position with your hands shoulder-distance apart, your shoulders directly over your wrists, and your hips in line with your knees. Engaging your core and back, bring your right elbow to your left knee, then raise your right hand in front of you and lift your left leg behind you. Focus on a spot in front of you to help you balance. Pause for a second before bringing your hand and knee back down to the mat. Alternate sides. This is one rep.

3Supermans

Supermans are the ultimate bodyweight back exercise for tightening all the muscles in your posterior chain, aka the back part of your entire body. With this move, you're not only engaging your back, but your core, glutes, and thighs too. Remember to keep your shoulders back and down to get the most out of the exercise.

How to do supermans: Lie face down on a yoga mat and extend your arms in front and legs behind you. Tightening your core, back, glutes, and thighs, lift your arms and the tops of your thighs a couples of inches off the mat. Hold for two to three seconds before lowering your arms and legs back down to the mat. This is one rep.

4Good Mornings

Good mornings start with a solid hip hinge, while keeping your back straight as you fold forward. Depending on your range of motion, the goal is to lower your torso until it's parallel to the floor.

How to do good mornings: Stand with your feet hip-distance apart and your hands resting behind your head. Hinge forward from the hips, lowering your torso until it becomes parallel to the floor. Pause for a second before bringing your torso back up to stand. This is one rep.

5Bent-Over Row

It's all about form when it comes to strength training for your back. In this particular exercise, you want to maintain a slight bend in the knees and hinge forward at the hips first horizon bank foundation help protect your low back. If you were checking your form in the mirror, your butt should be out and your back flat.

How to do a bent-over row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Keeping your back flat, row the left dumbbell up toward your rib cage and then bring it back down. Alternate sides and row the right dumbbell up toward the rib cage and lower it down. This is one rep.

6Reverse Flys

Targeting your lats and rear delts, this back exercise challenges your upper body strength to maintain form. Pro tip: Imagine that there's a pen between your shoulder blades. You don't want the pen to fall, so remember to keep the back flat and squeeze your shoulder blades together at the top of the movement.

How to do reverse flys: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand and hinge forward at the hips, allowing the weights to hang down. Maintaining a flat back, lift the weights out to the sides and squeeze your shoulder blades together. Lower the weights back down to the starting position. This is one rep.

7Romanian Deadlift

Also known as a stiff-leg deadlift, this back exercise works your entire posterior chain, including your glutes. Unlike a conventional deadlift, your butt stays up the entire time. Remember to engage your core to keep your back flat and prevent arching.

How to do Romanian deadlifts: Stand with your feet hip-distance apart with a slight bend in your knees. Hold a dumbbell in each hand with your palms facing the front of your thighs. Hinge forward at the hips, keeping your back flat, as you lower the weights toward your feet. Squeezing your glutes, bring your body back up to stand.

8High Row

The high row is a great back exercise because it engages your front and back deltoids. Again, you want to maintain a flat back with this exercise to ensure you're targeting the right muscles.

How to do an upright row: Stand with your feet shoulder-distance apart with a slight bend in the knees. Hold a dumbbell in each hand with your palms facing down, and hinge forward at the hips. Row the right dumbbell up to your right shoulder with your elbow pointing up and back. Bring the weight back down and row the left dumbbell up to your intense back workout at home shoulder. Lower the weight down to the starting position. This is one rep.

9Upright Row

This variation of an upright row has two different movements: a high pull and shoulder rotation. Together, they target different back muscles, including your deltoids and rhomboids.

How to do an upright row: Stand with your feet hip-distance apart and hold a dumbbell in each hand with your palms facing your thighs. Row the dumbbells together up to your shoulders, elbows pointing to the sides and up. Then, rotate your shoulders back to form cactus arms. Bring the weights to the high pull position before lowering them down to your thighs. This is one rep.

10Push-Up With Renegade Rows

Incorporating renegade rows into this push-up variation helps target the lats and rhomboids, as well as your shoulders, biceps, and core. To get the most out of this exercise, avoid rotating or moving your hips when you lift the weight off the mat. This will force you to engage your core more.

How to do a push-up with renegade rows: Start in a high plank position with your hands shoulder-distance apart, holding a dumbbell in each hand. Tightening your core and glutes, perform a push-up, lowering your body toward the mat. As you push off the floor to lift your body back up to plank, row the right dumbbell up toward your rib cage with your elbow pointing back. Lower the weight back down to the mat. Then, row the left dumbbell up toward your rib cage and bring it back down. This is one rep.

Tiffany AyudaTiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.

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Источник: https://www.prevention.com/fitness/workouts/g28622686/best-back-exercises/
Back Workout

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Deltoids

Execution method:

  • Lie face down on your exercise mat. Your feet should be shoulder width apart. Extend your straightened arms directly out to the side, with your palms facing out and your thumbs up.
  • Keeping your hips and feet down, lift your arms up and high out to the sides. As you come up, think about squeezing your shoulder blades together. Your head and shoulder should come up about six inches. Do not bend your arms.
  • Hold the top position and then slowly lower to the start position.

3 Advanced Back Exercises For Women

Exercise #11: Overhead Pullover

Dumbbell Lying Overhead Lat Pulls

Muscles Involved:

  • Primary: Latissimus dorsi
  • Secondary: Deltoids

Execution method:

  • Lie face up, with your knees bent and a dumbbell held between your palms. Extend your arms directly overhead. Tense your core muscles.
  • Without bending your arms, bring the weight overhead behind you all the way until it touches the floor behind you. In this position contract your lats.
  • Without bending your arms, bring the weight back to the start position, flexing the upper back muscles as your arms come back. Keep your core tight throughout the the skeleton key in hindi download #12: Lat Pulldown

    The Lat Pulldown is an exercise that is done on a lat pulldown machine which can be found in any gym. It is also a standard attachment to most home multi gyms. The exercise is the reverse motion of a pull-up. The pull-up is the best overall back exercise that can be done. However, it is very difficult. The lat pulldown is a very good transition movement.

    Muscles Involved:

    • Primary: Latissimus dorsi
    • Secondary: Trapezius

    Execution method:

    • Stand in front of the lat pulldown machine. Straddle the seat and grab the bar with both hands using an overhand grip. Your grip should be slightly wider than shoulder width.
    • Sit down, holding the bar above your chest with your arms extended. Place your knees under the pad to secure your upper body.
    • While maintaining a neutral spine (slight arch in your back), draw your shoulder blades down and together. Keep your chest lifted throughout the movement. Your elbows should come down and to the sides to point to the floor. Pause in the bottom position as you feel the squeeze through your usps office open today return to the start position, feeling for a full stretch through the back muscles.

Exercise #13: Standing Straight Arm Pulldown

For this exercise, you will use the same lat pulldown machine as in the last exercise.

Muscles Involved:

  • Primary: Latissimus dorsi
  • Secondary: Trapezius

Execution method:

  • Stand with your feet hip width apart, about an arm’s length away from the machine. Grab hold of the bar at shoulder level with palms down. Your arms should be straight but not stiff. Maintain a neutral spine.
  • Draw your shoulder blades together and down. Contract your abs. Keeping your arms straight, pull the bar straight down to the front of your thighs. The pull should initiate from the latissimus dorsi muscles.
  • Hold the contracted bottom position and then slowly return to the start position. Do not round you back throughout the movement.

Getting Rid of Back Fat

You’ve got now a great collection of exercises to work your whole back. But what about that roll of fat that hangs over your bra strap? Will they get rid of it?

No.

Stored body fat will not be removed by doing the targeted exercises provided above. However, when you combine our exercises with regular cardiovascular exercise, you will burn fat from all parts of your body, including your mid back. A healthy, balanced diet is also necessary in order to ensure that the calories coming into your body will be used for energy and not stored as body fat.

Jogging, cycling, and using the elliptical trainer are good choices when working to reduce body fat. However, for a faster fat burn you should consider doing high intensity interval training (HIIT).

HIIT involves doing hard and fast exercise for a short period of time, followed by even shorter rest periods. As an example, you could do HIIT on an exercise bike by doing a two-minute warmup. Then cycle to your maximum ability for 30 seconds. Push to your maximum effort level. Then allow yourself 20 seconds to recover. Now do a second sprint for 30 seconds. Repeat this cycle 6-8 times.

Conclusion

The best back exercises for women described in this article will allow you to strengthen, tone, tighten and sculpt all of the muscles of your back. Select any three exercises to combine into your back workout. Perform three sets of 10 repetitions for each exercise. Do this twice per week, giving yourself at least two days rest between workouts. The following week choose different exercises. Within a few months you will have sculpted a back to be proud of.

Источник: https://www.fitandme.com/best-back-exercises-for-women/

Back workouts

If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Intense back workout at home it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt.

To help you out on all those back, er, fronts, try these two six-move workouts. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror.

Back Workout – Session 1

How to do the workout

This is a six-move session divided into three supersets. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard.

Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set.

Superset 1

1A Pull-up

Sets 5 Reps 5 Rest 30sec

Why It’s the classic bodyweight move for a wider back.

How Hang from a bar with an overhand, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Pause at the top, then lower yourself back to the start under control.

1B Hammer-grip pull-up

Sets 5 Reps 5 Rest 60sec

Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder.

How Hang with a hands-facing, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Pause at the top, then lower yourself back to the start under control.

Superset 2

These two moves work well together in a superset because they use the same kit intense back workout at home the same space, but the movement patterns are very different to work all the major muscles of your back. For the first move, focus on a quality hold at the top position to engage more muscle fibres. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Manage the weight through each and every rep.

2A Prone dumbbell row

Sets 4 Reps 8-10 Rest 30sec

Why It allows you to lift heavy – and hit your mid-back muscles – in safety.

How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Keeping your chest against the bench, row the weights up, leading with your elbows. Pause briefly at the top, then lower the weights.

2B Prone dumbbell flye

Sets 4 Reps 12-15 Rest 60sec

Why It hits your upper back as well as the back of your shoulders.

How Lie chest-down on the bench holding light dumbbells. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start.

Superset 3

This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line.

3A Underhand lat pull-down

Sets 4 Reps 8-10 Rest 30sec

Why This brings your biceps into play to help out your tiring lats.

How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. Keeping your chest up, pull the bar down to below chin height. Pause, then return to the start.

3B Seated row

Sets 4 Reps 12-15 Rest 60sec

Why It works your upper back and your biceps again help out.

How Sit at the machine holding the handle with a palms-facing grip. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Pause briefly then return to the start position.

Back Workout – Session 2

How to do the workout

This is a six-move session divided into three supersets. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back.

Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight.

Superset 1

1A Bent-over row

Sets 4 Reps 8 Rest 30sec

Why The classic lift for a big back.

How Hold the bar with a shoulder-width overhand grip. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Pause at the top for a one-count, then lower the bar.

1B Upright row

Sets 4 Reps 12 Rest 60sec

Why It hits your traps to create a wider frame.

How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Row the bar up towards your chin, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start.

Superset 2

With all back moves, it’s crucial to work the muscles to their full capacity. One of the amazon com apple pay ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control.

2A Wide-grip lat pull-down

Sets 4 Reps 10 Rest 30sec

Why A wide grip works your lats more.

How Sit on the machine and take a wide overhand grip on the bar. Keeping your chest up, pull the bar down to chin level. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout.

2B Seated cable row

Sets 4 Reps 10 Rest 60sec

Why It works the muscles of the middle of your upper back.

How Grip the handle with both hands. Sit back and with your chest up, pull that handle towards your bellybutton. Pause, then return to the start position.

Superset 3

In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. Prioritise good form and range of motion over weight.

3A Prone dumbbell row

Sets 4 Reps 12 Rest 30sec

Why It works each side of your back independently.

How Lie chest-down on an incline bench holding a dumbbell in each hand. Row the weights up, leading with your elbows. Hold for a the skeleton key in hindi download at the top, then lower them slowly.

3B Prone dumbbell flye

Sets 4 Reps 12 Rest 60sec

Why It’s one of the best moves for hitting the rear delts.

How Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Pause for a one-count, then lower them under control.

More Back Workouts

Home Back Workout With Dumbbells

Although this workout is designed to be done with dumbbells, trainer Tom Eastham has also included variations for each of the moves that can be done with resistance bands or just your bodyweight, so you can try the session at home no matter what equipment you have. The workout will help to improve your posture and release any tightness in your back that has built up from spending too much time sitting at a computer. See the workout

Pull-Up Workout Plan For Beginners

If you want a fixed goal to target in your training, being able to complete a set of perfect pull-ups is a grand aim to have, and this four-week training plan will help get you there, working wonders on your back muscles along the way. You’ll need a pull-up bar and some resistance bands to assist you with your pull-ups at first. See the workout

Home Back Posture Workout

This workout uses a combination of stretches and strength exercises to loosen your back muscles and improve your posture. It’s made up almost entirely of bodyweight exercises, although you’ll need a resistance band for banded rows. See the workout

Tri-sets Back Workout

This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. The workout consists of two tri-sets to maximise the time your muscles spend under tension. Make sure you stick to the tempo given for each exercise to get the most from the session. See advance america pensacola fl workout

Upper And Lower Back Workout

The upper back is often amazon coupon code for books because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Needless intense back workout at home say, you need to work on both areas if you want to build an all-round strong and healthy body. In this article you’ll find two upper- and two lower-back workouts to add to your routine. See the workouts

Pull Workout For A Stronger Back

Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. See the workout

AMRAP Back Workout

After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout

Upper And Lower Back Workouts

There are four workouts to follow here, two for your upper back and two for your lower back. Fit them into your training plan as instructed and you’ll build strength and size all over. You’ll need a gym membership to perform the workouts, because the range of equipment required includes a barbell, a gym ball and a cable machine. See the workouts

Yoga-Inspired Posture Workout

This bodyweight session uses yoga poses and exercise adapted from poses to help you stretch and strengthen your back, and it’s ideal for combatting the effects of a sedentary lifestyle. You can do the workout anywhere, including your office if you have a private spot or don’t mind performing a cat-cow in front of your co-workers, and it takes just a few minutes to complete all six exercises. See the workout

Источник: https://www.coachmag.co.uk/fitness/workouts/back-workouts

If you want to work your upper body at home, a dumbbell back workout is the perfect thing to add to your routine. That's because strengthening your back muscles—think your lats, rhomboids, and traps—help improve muscle imbalances and posture.

Thanks to all of the sitting we do—especially now, as we’re hunkering down at home and many of us are working from the couch—our back muscles tend to be weak, ACE-certified personal trainer Sivan Fagan, founder of Strong With Sivan in Baltimore, tells SELF. This lack of proper tension in your muscles can make rounding of your shoulders or a hunched position more likely.

Weak back muscles coupled with lots of sitting can also impair the mobility in your upper back, making it difficult to move your shoulder blades effectively. “A lot of times people will start to get shoulder injuries from that,” she says. “They don’t have enough mobility and strength in the upper back, and when they do any kind of exercises that target the ‘pushing’ muscles, like the shoulder or chest muscles, that’s when we get into trouble.”

That’s why it’s important to show your back muscles some love. And this dumbbell back workout from Fagan will do just that.

Bonus: Each of these exercises has a core-stability component—your core will need to fire since you’re not supported on the ground or a bench—so you’ll seriously work your abs too.

First, you’ll start with two compound moves—multijoint exercises that work multiple muscle groups—in the intense back workout at home row and bilateral bent-over row. Both of these are “pulling” movements that will not only get your lats and rhomboids firing, but will also activate your biceps too. You’ll finish out your first triset with a rear-delt fly, which works the back of your shoulders and is “super important for back health and posture,” says Fagan.

Then you’re on to your last superset: a renegade row and biceps curl. The renegade row is also a pulling movement, but it’ll work your shoulders too—you’ll be holding in a high-plank position—and your core, as your body resists rotating to stay stable as you row with each arm. You’ll finish with a biceps curl, an isolation move that really homes in intense back workout at home the biceps, which serve as a supporting muscle in your bigger compound pulling moves.

Ready to strengthen your back muscles? Get started with this dumbbell workout.

The Workout

What you’ll need: One pair of heavier dumbbells (for the first two exercises) and a lighter pair (for the last three exercises). Dumbbells can be hard to find in online stores right now, though some specialty stores like SPRI and Perform Better still have some in stock. You can also use household equipment like water bottles or jugs, laundry detergent bottles, or soup cans.

Exercises

Triset

  • Single-Arm Row
  • Bent-Over Row
  • Rear-Delt Fly

Superset

  • Renegade Row
  • Alternating Biceps Curl

Directions

Perform each exercise for 45 seconds. (For the single-arm move, you’ll do each arm for 45 seconds before moving to the next exercise.) Focus more on quality reps for each exercise—going slow and feeling the muscle-mind connection—rather than how many reps you can crank out, says Fagan.

Go through each exercise without resting (of course, take a break if you need it). Complete three or four rounds of the triset, and then go into three or four rounds of the superset.

Demoing the moves areRachel Denis(GIFs 1 and 2), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records;Cookie Janee(GIFs 3 and 5), a background investigator and security forces specialist in the Air Force Reserve; andAmanda Wheeler, a certified strength and conditioning specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and its allies.

Источник: https://www.self.com/gallery/dumbbell-back-workout

When you're planning a back workout, you're probably envisioning the various weights and machines you'll need to get the job done. From lat pulldowns to dumbbell rows, many back staples will require you to move around some serious poundage—so it's not a surprise if you're thinking you have to hit a fully-stocked gym to get that elusive rear pump.

That doesn't always have to be the case. You can also put your back to work without touching a single dumbbell, barbell, or kettlebell—all you need is your bodyweight. Some equipment like suspension training straps and pullup bars are technically necessary for some of the moves, but the only resistance you'll work against comes only from you.

Try these 10 bodyweight exercises to put your back to work, sans equipment.


Superman

  • Lie with your chest down on the floor, reaching your arms straight out in front of you (as if you were Superman mid-flight).
  • Squeeze your glutes and lower back to raise your arms, legs, and the top of your chest off the floor.
  • Hold for a count, then slowly return to the starting position. Don't drop your arms service credit union branches near me legs.

Y Superman

  • Lie with your chest down on the floor, reaching your arms out in front of you to form a 'Y' shape.
  • Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor.
  • Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.

W Superman

  • Lie with your chest down on the floor. Put your palms on the ground on either side of your chest in line with your head.
  • Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what intense back workout at home like a 'W' shape when you lift them.
  • Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.

T Superman

  • Lie with your chest down on the floor. Extend your arms out on the ground on either side of your chest to form a 'T' shape.
  • Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back to lift your arms as well.
  • Hold for a count, then slowly return to the starting position. Don't drop your arms or legs.

Pullup Superman

  • Put your palms on the ground on either side of your chest in line with your head.
  • Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Your arms should form a 'W' shape.
  • Mimic a pullup motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep.
  • After you perform the allotted reps, slowly return to the starting position. Don't drop your arms or legs.

Dead Stop to Superman

  • Start in a pushup/plank position. Squeeze your glutes and core to keep your spine straight.
  • Bend your elbows to lower your chest down to the ground. This is the stop part of the exercise.
  • Lift your hands off the ground, then extend your arms straight out in front of you, squeezing your back at the top of the movement.
  • Retract your arms back to the starting position, then push yourself back up.

TRX Row

  • Hold both TRX handles in call byu financial center overhand grip at chest height with your elbows bent.
  • Plant your feet and lean back, extending your arms straight out to hang by the handles.
  • Squeeze your upper back and biceps to pull yourself up to the straps. Pause for a beat at the top.
  • Straighten out your arms to return to the starting position.

Wide Grip Pushup

  • Start in a pushup/plank position, with your hands placed a few extra inches outside of your chest. Squeeze your glutes and core to keep your spine straight.
  • Bend your elbows to drop your chest down to the ground, squeezing your back at the bottom of the movement.
  • Squeeze your chest to push back up to the starting position.

T Pushup

  • Start in a pushup/plank position, with your hands placed a few extra inches outside of your chest. Squeeze your glutes and core to keep your spine straight.
  • Bend your elbows to drop your chest down to the ground, squeezing your back at the bottom of the movement.
  • Squeeze your chest to push yourself back up, and rotate one side of your body up, raising your arm straight up along with it.
  • Pause at the top of the movement, then return to the starting position. Repeat the move on the other side of the body.

Pullup

  • Grab the pullup bar with an overhand (pronated) grip. Make sure your arms are straight.
  • Squeeze your lats and arms to pull yourself straight up, until your chest is at the bar.
  • Straighten your arms to lower yourself down in a controlled motion. Don't perform another rep until your elbows are straight.

Inverted Row

  • Place a barbell at about hip height on a power rack or Smith machine.
  • Lower yourself under the bar, then grab the bar with an overhand (pronated) grip with your hands at about shoulder width apart.
  • Straighten your arms to hang from the bar. Straighten out your legs for more of a challenge.
  • Squeeze your shoulder blades and upper back together to pull your chest up to the bar.
  • Pause at the top position, squeezing your core and glutes to keep your body straight if your legs are fully extended, then straighten your arms to return to the starting position.

Brett Williams, NASMBrett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.menshealth.com/fitness/a25620352/best-bodyweight-back-exercises/

While most guys in the gym give the lion's share of attention to their anterior muscles—those that are located on the front of the body, like abs and biceps—it's just as important for both your health and your physique if you're just as focused on the posteriorly-located muscles on the back of the body. That doesn't only mean your rear end either; the muscles in your back, including your traps, rhomboids, lats, and even your delts, need plenty of work so that you can be as strong as possible. You can't sculpt the sleek V-taper torso shape so many guys are aiming to achieve without the symmetry that comes with a shredded back, either.

You can build up your back using your bodyweight with moves like pullups and inverted rows or with heavy barbell classics like the deadlift, but the most versatile tool for your back gains might just be the dumbbell. The handheld weights allow you to work unilaterally (on one side of your body at a time) and within a greater range of motion than when you're lifting a long, unwieldy barbell with a two-handed grip. Whether you're rowing or carrying the weights, dumbbells give you the opportunity to pick from a wider range of loads to challenge your muscles, too.

These exercises all use dumbbells to target your back muscles. When you add them to your workouts, you'll not only pack on muscle and hone your strength—you'll also take steps towards better posture. Building a strong back can help your body offset the shoulders-rolled-forward posture that often comes with everyday activities like car-driving and typing at a computer.

Start with these dumbbell moves for your back and you'll be well on your way.

Dumbbell Row

The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. And if you do it right, focusing on keeping your hips and shoulders square to the ground, it'll build serious core strength, too. Just make sure not to round your back. One of the best parts intense back workout at home the dumbbell row: It's an exercise that you can eventually load up with serious weight, making it a key muscle-building move. Start with 3 sets of 8-12 reps.

Incline Row

Not far behind the dumbbell row is the incline row, one of the strictest row variations there is. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight solely with muscle. The incline bench helps eliminate that as you glue our chest to the pad. The incline bench also changes the angle of pull just slightly, helping you attack your lower lats more. Start with 3 sets of 8 to 12 reps.

Elevated Plank Row Hold

The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., will help you build a strong mind-muscle connection with your back muscles (and incinerate your core, too). After establishing a sturdy elevated plank position, you'll row a dumbbell upwards and hold. But don't let it be a mere hold; focus on continuing to pull upwards for the duration of the hold.

Incline Pause Row

Take the position from the incline row, then make the exercise even tougher with an isometric hold. If you follow the exact protocol in the video above, you'll also torch your core as you work unilaterally. But the back should be the major focus—and you should be able to really emphasize the squeeze in your back during the final round of rows after all the isometric work.

Half-Iso Incline Row Countup Series

Want to level up the incline row even further? Do it with the half-iso incline row countup series, which teaches your back muscles how to continue generating force even when they've pulled your arms back as far as they can. Understanding this principle is key to building back strength, and it'll leave your lats and rhomboids with a major back burn.

Renegade Row

The classic renegade row is a solid way to blast your entire upper body. You hammer your chest and triceps during the pushup phase of the movement. Then, as you press up and row the dumbbell toward your hip, you crush your abs and stimulate your lats and rhomboids, essentially finishing with a plank row. A good starting point here: 3 sets of 8-10 reps per side.

Towel-Grip Dumbbell Row

Ratchet up the forearm and stability challenge of the standard dumbbell row with Samuel's towel dumbbell row. Mechanically, this seems a lot like a standard dumbbell row, but the towel adds two challenges. First, you'll need to squeeze the towel aggressively to hold the dumbbell. Second, you get to work on keeping the dumbbell balanced and level, which will mean you'll need to use a slower, more controlled pull on each rep and hone your mind-muscle connection in the process.

Two Position Bent-Over Row

The bent-over row is another solid exercise that allows you to target your back muscles. This mashup of two variations allows you to work from multiple positions. Start holding the weights with your palms in a neutral position, pull up, then pause and flare your elbows for the eccentric portion of the movement to overload the rear delts.

Upright Row

Lots of smart trainers will tell you to totally skip upright rows—and if they're talking about variations that use straight bars, we agree with them. But there is a solid case for the dumbbell version of the exercise to torch your rear delts, which allows you to avoid most of the dangerous shoulder internal rotation trainers are concerned about. In order to keep your shoulders safer, make sure that your elbows never rise above your shoulders.

V-Taper Dumbbell Row Series

The V-Taper Row Series will help you build your outer lats and also add size and depth to your rear delts. Here, you're mixing a traditional elbow-close-to-torso row with a row where your elbow flares outward. That flared-outward row will attack your intense back workout at home delts, building much-needed mass behind your shoulders. The tempo used here will also blast your lats on the close rows, as you hold for a brief second.

Farmer's Carry

Another classic exercise, and a move that man's been doing since the beginning of time, the farmer's carry has you picking up heavy dumbbells and walking with them, typically either for time or distance. Either way, as you focus on squeezing your shoulder blades and tightening your abs, you build a bigger, stronger back (and a resilient body overall).

Three-Way Elevated Plank Row

The three-way elevated plank row is all about back muscle subtlety. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. That means the "working" arm gets to pile up very focused back squeezes. By shifting wrist positions, you get to hit different parts of your back (as you also challenge your core in new ways): The elbow-flared position hits your rear delts, the standard elbow-close-to-torso row hits your lats and rhomboids, and the reverse-grip pull will focus in on your lower lats.

TRX Plank Pause Row

Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. From that position, you're rowing a dumbbell upwards; your lats and rhomboids will do this in near-complete isolation, in part because the rest of your body is almost completely focused on merely holding that devastating TRX plank.

Ebenezer Samuel, C.S.C.S.Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Источник: https://www.menshealth.com/fitness/a28941843/best-dumbbell-back-exercises/

Modern living puts our backs under a lot of strain. We spend a lot of time hunched over our computers and smartphones. Then there’s driving, carrying children and groceries, and many other activities that place significant demands my credit card our backs. That’s why it’s so important to maintain a strong, toned back.

In this article, you’ll discover the 13 best back exercises for women to be able to maintain an elegant and perfect posture, and sculpt a strong and sexy back.

About Your Back

There are a lot of large muscle groups in your back. The trapezius is located in the upper back, forming a diamond shape between your shoulders and mid spine. Your rhomboids are also positioned in the mid upper back, tying into the deltoids.

The largest back muscles are the latissimus dorsi, which cover the outer sides and contribute to the athletic ‘V’ taper. The muscles of your lower back are known as the erector spinae, which runs down either side of your spine. Maintaining strong and toned erector spinae will ward off the lower back problems that are common to many women. It will also help to improve your balance and coordination.

Strengthening and toning all of the areas of intense back workout at home back will not only give you a tight, toned and terrific rear. It will also lift your chest. This will, in turn, lift your bust, contributing to your feminine shape.

Why Work Your Back Muscles?

  • It improves your posture
  • It gives you a stronger back
  • It will burn more calories
  • It will help to eliminate back fat
  • It prevents back pain and injury

5 Beginner Back Exercises For Women

Exercise #1: Back Lift

Muscles Involved:

  • Primary: Erector Spinae
  • Secondary: Rhomboids

Execution method:

  • Stand with feet in a split stance position with your right foot forward. Your left toe should be about 10 inches behind your right heel. Bring your arms up so that your fingertips are just above your ears. Pull your elbows back.
  • Tilt forward from your hips, maintaining a tight core and neutral (not rounded) spine.
  • Pulling from your core, lift your upper body up to an upright position. Tense at the top position, squeezing the muscles of your mid back.
  • Slowly lower back to the start position. Make sure that your abs are pulled in the whole time.

Exercise #2: Spreading Wings Lift

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Rhomboids

Execution method:

  • Stand holding a light pair of dumbbells with feet shoulder width apart. Hold the weights on your sides with arms slight bent and locked at the elbows. Maintain a neutral spine.
  • Lift both arms out to your sides. Think of trying to bring your shoulder blades together, while maintaining a slight bend in your elbows. Stop when your hands are at shoulder level. Hold for 2 seconds.
  • Slowly lower the weights to the start position.

Exercise #3: One Arm Rowing (Dumbbell)

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Rhomboids

Execution method:

  • Stand alongside a bench with your left knee closest to it. Place your left knee on the bench. Hold a medium-weight dumbbell in your right hand and let it hang at your side with your palm facing toward your thigh. Rest your left hand on the bench. Your torso should be angled at about 30 degrees.
  • Pull from the upper back muscles to bring the weight up towards your armpit. Your elbow should come directly up, rather than out. Hold the top position for a two-second count.
  • Slowly lower to the start position. Repeat on the other arm after completing the required number of repetitions.

Exercise #4: Bow and Arrow

Muscles Involved:

  • Primary: Trapezius
  • Secondary: Rhomboids

Execution method:

  • Kneel on your exercise mat (or sit on an exercise ball) with a light pair of dumbbells in your hands. Alternatively, you can hold a resistance band in your hands. Extend your right arm out directly in front of you, with the palm facing in (hammer curl position). Your left arms should be pulled back to your left armpit. Both arms (and weights) should be at shoulder height.
  • Slowly change position, drawing your right arm back and extending your left arm. Do not let the arms drop down. Keep your abdominals tight throughout the movement.

Exercise #5: Back Arm Walk

Muscles Involved:

  • Primary: Rhomboids
  • Secondary: Deltoids

Execution method:

  • Kneel on your exercise mat on all fours. Your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles and keep your hips stable.
  • Extend your right arm directly out in front of you to shoulder level. Keep the left hand firmly on the floor. With your abdominals pulled in, reverse the motion to bring the right arm down and the left arm up to shoulder level. Feel for the flexion in your back muscles as you do the movement.

5 Intermediate Back Exercises For Women

Exercise pokemon trading card game online account Superwoman

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Deltoids

Execution method:

  • Kneel on your exercise mat on all fours. Your hands should be directly below your shoulders. Maintain a neutral spine position. Pull in your abdominal muscles and keep your hips stable.
  • Slowly extend your right arm out directly in front of you. At the same time extend your left leg directly out behind you. Walmart money card app login sure that both limbs are extended directly back, rather than dropping down or veering to the side. Hold for 3 seconds.
  • Slowly lower to the start position.
  • Repeat with the opposite limbs, alternating repetitions.

Exercise #7: Posture Perfect Lift

Exercise Tutorial - Superman

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Rhomboids

Execution method:

  • Lie face down on your exercise mat with your arms straight out in front of you. Your feet should be shoulder width apart. Your head and shoulders should be in a neutral position and you should look directly ahead.
  • Keeping your core down, slowly lift your arms and feet as you look up toward the ceiling. Hold the top position for 3 seconds.
  • Slowly lower back to the start position.

Exercise #8: Swimmer Lift

DoCFIT Fitness App - HIIT Bodyweight Workout - MMA-style Core Exercises - Swimming

Muscles Involved:

  • Primary: Erector spinae
  • Secondary: Deltoids

Execution method:

  • Lie face down on your exercise mat. Your feet should be shoulder width apart. Bend your arms and bring them up to shoulder level. Hold your hands shoulder width apart with palms facing toward the floor. Your head and shoulders should be in a neutral position and you should look directly ahead. Lift your head and shoulders and look intense back workout at home front of you.
  • While maintaining your elevated head and shoulder position, bring your arms directly out in front of you. The finger tips should meet in front of your head.
  • Draw your arms back. You will be simulating a swimming action (breaststroke)

Exercise #9: Bent Over Dumbbell Row

Muscles Involved:

  • Primary: Latissimus Dorsi
  • Secondary: Biceps

Execution method:

  • Stand holding a pair of medium-weight dumbbells with your feet shoulder width apart or together. Bend your knees slightly and angle your upper body forward at about 30 degrees. Maintain a neutral spine with a slight arch in the lower back. Keep a tight core.
  • With arms hanging down in front of your body, draw your shoulder blades down and together. Now pull the weight up to your rib cage. Keep your torso in a fixed position.
  • Hold the top position for a second or two, feeling the squeeze through the latissimus dorsi. Then slowly lower back to the start position.

Exercise #10: Back Sculptor

How to Do the T Pose

intense back workout at home

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