In between weights and the machines, there is actually quite a lot that you can do to acquire thickness and width to your back. Basically, your pull-ups and pull-downs are for width and your rowing workouts are for thickness. Be really careful with your back and always use a belt when you are picking up heavy weights, are bending over or a turning your waist. A back injury can keep you out of the health club for months, so it's not worth it working without a belt.
Asking around amongst professionals we kept discovering these 5 primary workouts, so we will explain them here and also describe how to get perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is an excellent one for warming up. See to it your seat is readjusted so that your thighs are perfectly parallel to the ground and you have a ninety degree angle behind your knees. Grab hold of the bar and sit down. When you pull the bar down, concentrate your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a moment or two. Return to the starting position gradually. Your elbows and hands should be shoulder width apart throughout the workout. You can do one warm-up set with lighter weights and afterwards four 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 utilizing an underhand grip. This exercise has actually become unpopular since it wasdiscovered that with heavy weights it can cause damage to the biceps tendon. Rather opt for proper rows, wearing a belt, to get optimal muscle development. To do correct rows, your upper body should 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 concentrating your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will start rising under the pressure. The barbell needs to touch your chest and then go back to the floor. 4 sets of ten reps deliver a great workout.
One Arm Dumbbell Row
The one arm dumbbell row is a little more difficult to do than the barbell row since you have to find out the precise arm motion because you will often rotate your torso and lean the weight on the supporting leg and arm.
When you are doing this particular exercise, you have to beware to straighten your back and not have it rounded or curved. You must be completely concentrated on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Don't take your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Adjust your seat so that your hands are shoulder height in the start position. Pull the weights towards your chest, squeezing you lats. Do not utilize the strength of your legs by pushing on the foot platforms or your biceps. Press your shoulders together at the top of each movement.
Seated Cable Row
Have fun with the complete back stretch that you get at the end of each motion. As with all the other rows, try to concentrate on your back muscles and press your shoulder blades together at the top of the movement.
No matter what your regimen is, if you take into consideration these 5 back muscle "musts" you will see the difference!
Asking around amongst professionals we kept discovering these 5 primary workouts, so we will explain them here and also describe how to get perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is an excellent one for warming up. See to it your seat is readjusted so that your thighs are perfectly parallel to the ground and you have a ninety degree angle behind your knees. Grab hold of the bar and sit down. When you pull the bar down, concentrate your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a moment or two. Return to the starting position gradually. Your elbows and hands should be shoulder width apart throughout the workout. You can do one warm-up set with lighter weights and afterwards four 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 utilizing an underhand grip. This exercise has actually become unpopular since it wasdiscovered that with heavy weights it can cause damage to the biceps tendon. Rather opt for proper rows, wearing a belt, to get optimal muscle development. To do correct rows, your upper body should 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 concentrating your attention on your elbows and shoulder blades. Keep your head down otherwise your upper body will start rising under the pressure. The barbell needs to touch your chest and then go back to the floor. 4 sets of ten reps deliver a great workout.
One Arm Dumbbell Row
The one arm dumbbell row is a little more difficult to do than the barbell row since you have to find out the precise arm motion because you will often rotate your torso and lean the weight on the supporting leg and arm.
When you are doing this particular exercise, you have to beware to straighten your back and not have it rounded or curved. You must be completely concentrated on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Don't take your elbow "out and up" as if you needed to shoot off an arrow.
Hammer Strength Seated Row
Adjust your seat so that your hands are shoulder height in the start position. Pull the weights towards your chest, squeezing you lats. Do not utilize the strength of your legs by pushing on the foot platforms or your biceps. Press your shoulders together at the top of each movement.
Seated Cable Row
Have fun with the complete back stretch that you get at the end of each motion. As with all the other rows, try to concentrate on your back muscles and press your shoulder blades together at the top of the movement.
No matter what your regimen is, if you take into consideration these 5 back muscle "musts" you will see the difference!
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