Performing single-arm dumbbell rows after the compound exercises is a
smart way to achieve better isolation of the upper back. Also, rowing
patterns can build serious thickness by allowing you to work one side at
a time and really upgrade the firing power of muscle fibers on both
sides of the body.
When done properly, dumbbell rows will help you build mass in the lower
and center back, so strict form is crucial. Also, choose a relatively
lighter weight than what you’re used to. You should be able to bring the
weight up towards the abdomen by engaging the target muscles, not by
rotating the torso or driving the hips. Avoid swinging and using
momentum to help you move the weights and aim to get a full stretch at
the bottom and a maximum contraction at the top at every rep.
2. Wide Grip Pulldown
The wide grip pulldown works to build size and strength in the outer
part of the upper lats. It is one of the good back exercises for those
who cannot do wide grip pull ups. It can also be used as an alternate to
wide grip pull ups. This exercise also allows the user to do much more
than body weight while putting less pressure on the joints. When
performing this exercise, it is important to keep you back straight and
not to sway with the weight.
3. Bent-Over Barbell Row
The bent over barbell row is one of the primary back exercises for
building mass in the middle and lower lats. There are multiple grip and
body positions that can vary exactly what part of the muscle the
exercise works. A wide grip will work the outer part of the lat muscle,
while a close grip will work the inner part of the lat. Do not go closer
than shoulder-width with the grip on this exercise. An underhand grip
will work the forearms and will also work the lower part of the lat
more. This exercise should not be used for those with low back problems.
The weight needed to make it an effective exercise would likely put too
much pressure on the low back. Instead of this exercise, those with low
back problems should use a seated row machine with a chest pad.
4. Close Grip Pulldown
The close grip pulldown works to build size and strength in the inner
part of the upper lats. It is one of the good back exercises for those
who cannot do close grip pull ups. It can also be used as an alternate
to close grip pull ups. This exercise allows the user to do much more
than body weight while putting less pressure on the joints. When
performing the exercise, it is important to keep you back straight and
not to sway with the weight.
5. T-Bar Row
The T bar row is a machine commonly found in most gyms. It is one of the
good back exercises for building size and strength in the inner part of
the middle back. If your gym does not have a machine, the exercise may
be performed by placing a barbell in the corner so it will not move and
then placing a close grip bar around the barbell. This exercise should
be approached carefully by those with lower back problems. Keep a tight
core throughout the exercise and to not round your back at any point in
the motion.
6. Seated Cable Row
The seated cable row exercises multiple muscle groups and major joints
in the body, and what’s most important for us, it effectively works the
entire back by training the erector spinae in the lower and middle back,
the trapezius in the upper back, the rhomboids and latissimus dorsi in
the middle and the teres major in the outer back. That’s a lot of
benefits from one single move, so you better take full advantage of it.
Here are some form tips for getting optimal results. First, employ an
underhand grip to force your elbows to stay close to the body http://www.downloadbyme.com during the
contraction which delivers a direct hit to the outer back muscles.
Also, focus on getting a full stretch on every rep and make sure to pull
the bar into the lower stomach to maximally engage the lats. Finally,
keep your torso upright with a raised chest and maintain a slight arch
in the lower back all through the movement.
7. Straight Arm Pull Downs
Stand with feet
shoulder-width apart. Keep the lower back straight and the core tight.
Reach up and grab a pull-down bar with a wide grip.Keeping your arms straight with a very slight bend in the elbow, pull
the bar down to your hips. Breathe out and flex your lats as you do so.
Pause and slowly return to the top of the movement. Do not let the weight rest against the stack. Repeat the movement.
8. Reverse Grip Lat Pull Down
Attach a wide grip handle to the lat pulldown machine and assume a seated position.
Grasp the handle with a supinated grip (double underhand) just inside of shoulder width.
Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
Pull
the handle towards your body until the elbows are in line with your
torso and then slowly lower the handle back to the starting position
under control.
9. Deadlift
The deadlift is one of the primary back exercises for building strength
in the low back. The proper grip for the deadlift is one overhand grip
and one underhand grip. This exercise requires very proper form to limit
the risk of injury. Those who have a low back injury should avoid
performing this exercise with heavy weights. If the exercise can not be
performed without back pain, then it should be avoided; the lower back
can then be worked using either hyperextensions or a back extension
machine.
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