Top 5 Best Exercises For Back

Top 5 Best Exercises For Back

Do you want to get bulking back then here is the best exercises for back you can do in your gym.

1 Seated Cable rows

best exercises for back
3 sets of 15 reps

1 You will start by grabbing the wide bar form the top pulley of a pulldown machine. Step backwards two feet or so.

2 Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully exentend then you need to step a bit more backwards until they are. Once your arms are fully exentend and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.

3 while keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the things. Breathe out as you perform this step.

4 while keeping the arms straight, go back to the starting position while breathing in.

5 Repat for the recommended amount of repetitions.

2 Underhand Cable pulldowns.

best exercises for back
3 sets 15 reps

  1. sit down on pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height.
  2. Grab the pull-down bar with the palms facing your torso ( a supinated grip). Make sure that the hands are placed closer than the shoulder width.
  3. As you have both arms exentend in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees This is your starting position.
  4. As you breathe out, pull the bar down until it touches your uper chest by drawing the shoulders and the upper arms down and back.
  5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are full strecthed.
  6. Repeat this motion for the prescribed amount of repetitions.

3 Reverse Gripe Bent-over Rows.

3 sets of 12 reps

  1. Stand erect while holding a barbell with a supinated grip (palms facing up).
  2. Bend you knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang prependicular to the floor and your torso.This is your starting position.
  3. while keeping the torso stationary, lift barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  4. Slowly lower the weight again to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

warning: please make use of workout back gym belt.

4 Straight Arm Pulldown.

  1. you will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated(plams down) grip. Step backwards two feet or so.
  2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully exentend and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
  3. while keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of thighs. Breathe out as you perform this step.
  4. While keeping the arms straight, go back to the breathing in.
  5. Repeat for the recommended amount of repetitions.

5 Chin-ups

4 sets of 6 reps

  1. Grab the pull-up bar with the plams facing your torso and a grip closer than the shoulder width.
  2. As you have both arms exentend in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while a curvature on your lower back and sticking your chest out. This is your starting position.
  3. As you breathe out, pull-up your torso up until your head is around the level of the pull-up bar. Concentrate on using the lats muscles in order to perform the movement. Keep the elbows close to your body.
  4. After a second of squeezing the the Back (lats) in the contracted position, slowly lower your torso back to the starting position; when your arms are fully exentend. Breathe in as you perform this portion of the movement.
  5. Repeat this motion for the prescribed amount of repetitions.

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