Back muscles are an important body foundation. They are heavily being used in lots of base movements and greatly influence our body posture. It’s a known fact that gorillas chose their leader because of his big and strong silver back. So if you really want to have a harmonic body that screams from a distance who’s the boss, please apply the following advices to your training.
In the article will be emphasized on the exercises for upper and middle back areas which can be developed quickly via chin ups and pull ups. And even though these movements are popular they still remain hard to follow by lots of people.
So here are the 5 highly effective time proven exercises along with their proper form. Doing them can make you sore for day or two, but don’t worry - that is just a sign that you keep progressing.
1. Narrow grip chin up with palms facing your body. Initially go for 3 sets with 6-8 reps and aim for a 6 sets with 10-15 repetitions. Remember that when conditioning for the 300 movie the actors had to make 50 chin ups and if you’ve forgotten how to do the exercise here is a video showing its proper form. The video shows slightly wider grip that is also a great exercise:
2. Bar rowing
Load a bar with light weight up to 60lbs. Place your feet at shoulders width. Bend at 45degrees and grab the bar with palms facing you at a wider than shoulder width. Move your abdominals forward keeping your lower back straight. Brace the abdominals and move it slightly forward. From this position begin pulling the row with your elbows to your body. The aim is to reach your lower chests with the bar. Do 3 sets with 15 reps.
3. Dumbbell bend rows
Squat at 45 degrees. Grab the dumbbell with your right hand, and the right one keep next to your chest. Start flexing your arm from the elbows up and pull the dumbbell to your body.
The trick: Pull with your shoulder blade contracting it toward the other blade, like if your shoulder blades are coming one to another.
4. Wall slide: 3sets with 15 reps
5. Forward and up swing
Proper form: squat and bend forward so that your upper body is parallel to the floor. Keep your left arm close to your body and with your right arm grab a lightweight dumbbell (10lbs). With thumbs pointing upwards start lifting up and down the weight. When done change the arms. Do 3 sets with 11 repetitions. Note: Lift up clean without relying on the initial momentum swing force.
One of the most important things to notice when exercising is to feel how you muscles are getting pumped and stay in such condition for a few moments. During all the exercises remember to keep your lower back straight. I wish you great training and excellent results! by Nevyan Neykov
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