With a stronger back, every day activities will be much easier to manage from working to raising children to simply going out to enjoy life. Three major muscle groups make up the back:
Latissimus Dorsi - These muscles are found on the sides of the back, which are used for extension, rotation, and pulling arms in toward the body
Erector Spinae - Known as the lower back, this actually has three muscles, all running the entire length of the back starting at the neck and going to the buttocks. This group of muscles is used for flexibility and extension for the upper body along with rotation.
Rhomboids - These muscles are made up of minor and major muscles that go between the shoulder blades to help with rotation, retraction, and elevation of the shoulder blades, the very muscles used to maintain proper posture
For a strong back, you can do back exercises specific for this muscle group three days a week. If you are lifting very heavy weights make sure to do six to eight repititions and work out every other day in order to rest your muscles. You'll achieve both strength and endurance and decrease the risk for injury.
The key to back exercises is to do the right type of training. Typically, this would include things such as a dumbbell row, rear deltoid row, and seated row, along with reverse flies, pull downs, and back extensions. To achieve the strength wanted, it is important to do a number of different exercises specific to the back. By varying the type of back exercises being done every month, you will find that you continue to see results rather than hit plateaus.
Beginners should start out with one to two exercises that consist of two sets, each with fourteen to sixteen repetitions. For intermediate and advanced people, it is important to choose one to two different exercises, two to three sets, and then repetitions would be anywhere from eight to twelve. For back exercises, workout with the correct weight so you can complete your targeted repititions.
Here are two excellent back exercises:
1. Rows - This works on the Latissimus Dorsi while building stronger biceps. Start by tipping forward so the upper body is at a 45-degree angle. Then with the weights down by the side, pull the elbows up even toward the body.
2. Reverse Flies - Sitting on a bench or ball with the back straight, hold a dumbbell in each hand. Pull your arms upward to your upper mid-section.
Back Exercises Without Weights
If you want to be considered physically fit, back exercise stand out as one of those exercises that really make the biggest difference. It is fairly easy to do back exercises yet many people do them incorrectly and hence never see the results they are looking for. The back is arguably one of the more challenging areas of your body to improve yet doing proper back exercises will eventually get you there. Here are some of the more effective back exercises you can do and some tips to help you get the most out of each.
The Deadlift. This is possibly the most popular of all the back exercises and it is also among the better exercises for building power. When you do deadlifts you are engaging most of the major muscle group in your body. From the hamstrings to the hips to the lats, all are worked out during the dead-lift.
To perform the deadlift stand in front of the get as close to the crossbar as possible. Keep your feet about a foot apart. Reach your hand down and hold the bar with both hands shoulder width apart. Bring the bar up towards your waist keeping your legs bent and hands straight. Does this while bringing you back to an upright position. Bend at the waist and place the bar back on the floor.
When performing the exercise it's a very good idea that you keep your back as straight as possible. This will prevent you form arching your back and causing injury.
One other thing you can consider to, get a better grip on the bar, is to hold the bar with your hand facing forward and backward respectively.
Chin Ups. This exercise works the lats, rear deltoids, and biceps muscles. This is a challenging exercise since you will need to have the strength to lift your own weight.
To do this exercise you will need to hold a pull up bar with your hands straight and about shoulder width apart. Pull your body up against the bar so that your chin touches it. Count one than lower your body down and repeat.
One tip when doing Chin ups, you can change the way you hold the bar from a wide grip to a narrow grip.
Lat Pull downs. This exercise focuses on the back muscles, forearms and biceps. To do this exercise position a crossbar onto a pulley that is high. Hold the bar with a very wide grip. Once you are seated at the machine properly and with your arms straight, pull down the bar towards your chest. Hold for one or two seconds then return to starting position slowly.
It is a good idea to change your grip when doing this exercise so as to engage your back muscles in different ways.
Since the back muscles are amongst the largest muscle group it best to use a number of different back exercises to get optimum development. When doing back exercises always make sure you are engaging your back muscles.
Both Brooks Donner & Dominic Ferrara are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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