Back Exercises and Workouts
The back muscles play an important role in pulling the Shoulders downwards and holding the spine in place. A strong back is not only important for assissting in a number of heavy lifts, but can also help prevent back problems and injuries later on in life. Click here to learn more about preventing back pain and injuries should it effect you. The Back is made up of 2 large muscle groups known as the latissimus dorsi and the erector spinae which will both need to be worked if you wish to develop maximum strength in your back.
Lets take a look at the types of back exercises and workouts you can do:
Chin-ups/Pull Ups
The chin up or pullup is one of the best back exercises and workouts you can do to build quality muscle in your Upper back. To perform a chin up you will firstly need a chin up bar which can be found in nearly any gym or alternatively, can be bought from a fitness shop for home use. If you can find anything else that can hold your weight then feel free to use it as long as it is safe and in good enough condition to perform a chin up on.
To perform a chin up grip the bar with an overhand grip. You can place hands shoulder width apart or use a narrower grip by placing them less than shoulder width apart. A narrower grip places slightly more emphasis on your Biceps than your back but both muscle groups will still get a great workout regardless of the grip you choose. Hang from the bar with arms extended. Now pull yourself up until your chin is around about level if not just above the bar. Hold this position for a moment and then slowly lower yourself back down to the starting position.
Bent Over Barbell Rows
The next most effective back exercise/workout after the chin-ups has to be the bent over barbell row. To perform the bent over barbell row, load up a barbell and stand over it with a narrow foot stance. Your feet should be less than shoulder width apart.
Now grab hold of the barbell with an overhand grip. Hands should also be placed at least shoulder width apart if not slightly more. Now straighten your back by lifting your head up and looking straight infront of you. Let the barbell hang straight down with your arms straight and knees slightly bent so that you feel comfortable. At this point your back should be pretty much parallel to the floor. Now focus on pulling your elbows straight up to the ceiling. You will want to raise the bar up to around the Abdominal area. Lower the bar back to its original position and repeat for the desired amount of reps.
Deadlifts
Deadlifts are a great overall mass builder when it comes to building muscle. Deadlifts force the body to use a number of muscles during the actual lift including the thighs, hamstrings, lower back and the buttock muscles. Load up a barbell with the desired weight. Stand over the barbell with feet positioned underneath the bar and shoulder width apart. Grip the bar with an overhand grip that is wider than shoulder width apart. Knees should now be bent with eyes looking forward at all times.
Ensuring your back stays straight, push up using your heels whilst holding the barbell, bringing your hips forward as you do so. Try and make sure you bring the bar up in a straight line keeping your back straight at all times whilst looking forward. Still ensuring your back is straight and you are looking forward, bend your knees and lower the weight back down to the floor.
Lat Pulldowns
The lat pulldown is performed using a pulldown machine. To start with you will need to sit down and position your legs under the knee pads of the pulldown machine. Make sure you are comfortable and can reach the weight easily enough.
Now grab the bar with an overhand grip and position your hands near each end of the bar. This should leave you with a wide width grip. Now pull the bar straight down to the top of your Chest leaning back ever so slightly as you do so. Pause for a moment and then slowly return the bar to its starting position. Your back should now be straight.
Other Articles You May Like:
Other Resources:
-
Stronglifts.com - How to deadlift with proper technique
-
Shapefit.com - Back Workouts and exercises for great lats