Back Exercises Gym
When it comes to building a robust and muscular back, there are a few exercises that you should focus on that will help you develop a wide, strong back that will make all of your other lifts more efficient. It is often overlooked when it comes to working out, but there are loads of benefits to training your back muscles. These include injury prevention, increased strength in all lifts, and improved posture.
Below are some of the good mornings workout that can help strengthen your back whether you are at home or at the gym.
4 GYM BACK EXERCISES YOU CAN DO ANYWHERE:
1. Lat Pulldowns
The Lat Pulldowns is perfect for you if you really want to work on those back muscles! This is performed at a workstation with adjustable resistance, usually plates.
It can be done as part of an upper-body strength exercise. So why not give it a try today? You might just be surprised at how much of a full gym back workout you can get!
Why you should do Lat Pulldown upper back gym workout ?
As one of the most recognized exercises in the gym, Lat Pulldowns offer a great way to increase back muscle mass and achieve that V-shaped back that many bodybuilders, weightlifters, and fitness enthusiasts’ desire. The exercise is relatively simple to perform and offers multiple variations that can be done with very little adjustment other than changing the handle you’re using. So, if you’re looking for a great way to build up your back muscles, Lat Pulldowns are definitely worth considering!
2. Straight-Arm Pull Down
Straight-arm pulldown is performed standing up with your elbows locked out the entire time. This variation trains the lats through a long range of motion, making it helpful for people who have trouble feeling their backs work on conventional pulldown exercises. As a result, it’s a great movement for focusing on LAT development.
How does Straight-Arm Pulldown differ from LAT Pulldowns?
The Straight-Arm Pull Down is a great exercise for targeting the latissimus dorsi, or lats, which are the large muscles on the sides of the back. Unlike the LAT Pulldown, which involves pulling the weight down to your chest, the Straight-Arm Pull Down involves keeping your arms straight and pulling the weight all the way down to your hips. This exercise allows you to use heavier weights making it ideal for building strength and mass in the lats.
3. Barbell Rows Back Exercise
The Barbell Row is a great exercise for building strength and muscle in the back, but it's important to make sure you're doing it with the right form. Depending on your build, the ideal way to do Barbell Rows may vary slightly. For example, people with shorter arms will usually need to grip the bar narrower than those with longer arms.
So, don't just copy someone else's Barbell Row or Bent-over Row [1] technique. Make sure that they have a similar build to you. Follow the general guidelines below and then tweak them as you gain more experience.
What are the guidelines for this type of back exercise at the gym?
To perform Barbell Rows, start by setting up a barbell at hip-height. Then, stand with your feet shoulder-width apart and your knees slightly bent. Grab the barbell with an overhand grip, and make sure that your hands are about shoulder-width apart.
From here, bend at the hips and lower your torso until it’s parallel to the floor. Keep your back in a neutral position throughout this entire movement. Once you reach the bottom of the lift, drive through your heels and extend your hips to return to the starting position.
4. Standing Arnold Press
This Standing Arnold Press exercise is great for building shoulder strength and stability. It also engages the core and lower body, making it a great overall exercise for strength and conditioning.
How to do Standing Arnold Press properly?
Many people ask how to do a dumbbell arnold press [2]. One of the key things to remember when performing this back workout is to keep your neck soft and avoid letting your head move forward. You want your neck to stay neutral and not move as you press the weights overhead. If you feel pressure in your traps or neck during the exercise, it could be a sign of weak shoulder flexion or thoracic spine [3] extension.