In between free weights and the equipment, there is actually rather a lot that you can do to get thickness and width to your back. Generally speaking, your pull-ups and pull-downs are for width and your rowing exercises are for thickness. Be really cautious with your back and at all times use a belt when you are lifting heavy weights, are bending over or a twisting your waist. A back injury can keep you out of the fitness center for months, so it's not worth it working without a belt.
Asking around amongst professionals we kept finding these 5 main exercises, so we will explain them below as well as discuss how to get perfect form for optimum muscle gain.
Reverse Grip Pull-down.
This is an excellent one for a warm up exercise. See to it your seat is adjusted so that your upper legs are perfectly parallel to the ground and you have a ninety degree anglebend at the knee. Grab the bar and sit down. Concentrate all your attention on your shoulder blades and how they are coming together when you pull the bar down. Bring the bar to upper chest height and hold for a moment 2. Return to the beginning position very slowly. Your elbows and hands need to be shoulder width apart throughout the exercise. You can do one warm-up set with lighter weights and afterwards 4 working sets with heavier weights.
Barbell Row
Barbell rows are not to be confused with Yates rows, where your upper body is inclined at a 50 degree angle and you are using an underhand grip. This workout has become unpopular because it wasfound out that with heavy weights it can cause damage to the biceps tendon. Rather opt for proper rows, wearing a belt, to obtain optimal muscle development. To do correct rows, your upper body has to be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Your feet are just over shoulder-width apart. Grab the barbell from above as if you were doing barbell bench presses. Pull up focusing your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will begin lifting up under the strain. The barbell has to touch your chest and then go back to the floor. 4 sets of 10 reps provide a good workout.
One Arm Dumbbell Row
The one arm dumbbell row is a little more challenging to do than the barbell row since you have to find out the precise arm movement because you will tend to rotate your torso and lean the weight on the supporting leg and arm.
When doing this particular exercise, you must beware to straighten your back and not have it curved or rounded. Also, you must be entirely focused on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not let your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Readjust your seat so that your hands are shoulder height in the start position. Pull the weights to your chest, squeezing you lats. Do not utilize the strength of your legs by pushing on the foot platforms or your arms. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Even though we have actually put this exercise at the end of the post, it can also be very excellent to for warming-up. This is a full back exercise that works deltoids, lats, traps, lower arm flexors and biceps. Take advantage of the full back stretch that you get at the end of each motion. Just like all the other rows, attempt to focus on your back muscles and squeeze your shoulder blades together at the top of the movement. When you release, do it in a extremely slow and controlled way, contrasting the weight as much as possible.
No matter what your regimen is, if you take into account these 5 back muscle "musts" you will see the difference!
Asking around amongst professionals we kept finding these 5 main exercises, so we will explain them below as well as discuss how to get perfect form for optimum muscle gain.
Reverse Grip Pull-down.
This is an excellent one for a warm up exercise. See to it your seat is adjusted so that your upper legs are perfectly parallel to the ground and you have a ninety degree anglebend at the knee. Grab the bar and sit down. Concentrate all your attention on your shoulder blades and how they are coming together when you pull the bar down. Bring the bar to upper chest height and hold for a moment 2. Return to the beginning position very slowly. Your elbows and hands need to be shoulder width apart throughout the exercise. You can do one warm-up set with lighter weights and afterwards 4 working sets with heavier weights.
Barbell Row
Barbell rows are not to be confused with Yates rows, where your upper body is inclined at a 50 degree angle and you are using an underhand grip. This workout has become unpopular because it wasfound out that with heavy weights it can cause damage to the biceps tendon. Rather opt for proper rows, wearing a belt, to obtain optimal muscle development. To do correct rows, your upper body has to be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Your feet are just over shoulder-width apart. Grab the barbell from above as if you were doing barbell bench presses. Pull up focusing your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will begin lifting up under the strain. The barbell has to touch your chest and then go back to the floor. 4 sets of 10 reps provide a good workout.
One Arm Dumbbell Row
The one arm dumbbell row is a little more challenging to do than the barbell row since you have to find out the precise arm movement because you will tend to rotate your torso and lean the weight on the supporting leg and arm.
When doing this particular exercise, you must beware to straighten your back and not have it curved or rounded. Also, you must be entirely focused on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not let your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Readjust your seat so that your hands are shoulder height in the start position. Pull the weights to your chest, squeezing you lats. Do not utilize the strength of your legs by pushing on the foot platforms or your arms. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Even though we have actually put this exercise at the end of the post, it can also be very excellent to for warming-up. This is a full back exercise that works deltoids, lats, traps, lower arm flexors and biceps. Take advantage of the full back stretch that you get at the end of each motion. Just like all the other rows, attempt to focus on your back muscles and squeeze your shoulder blades together at the top of the movement. When you release, do it in a extremely slow and controlled way, contrasting the weight as much as possible.
No matter what your regimen is, if you take into account these 5 back muscle "musts" you will see the difference!
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