In between weights and the equipment, there is actually quite a lot that you can do to build thickness and width to your back. Basically, your pull-downs and pull-ups are for width and your rowing workouts are for thickness. Be really careful with your back and always use a belt when you are raising heavy weights, are bending over or a turning your waist. A back injury can keep you from the fitness center for months, so it's not worth the danger to go without a belt.
Asking around among professionals we kept identifying these five major workouts, so we will describe them below as well as explain ways to obtain and keep perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is a great one for warming up. Make sure your seat is adjusted so that your thighs are perfectly parallel to the ground and you have a ninety degree anglebend at the knee. Hold the bar and sit down. When you pull the bar down, focus all your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a second or two.
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 making use of an underhand grip. To do proper rows, your upper body have to be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Grab the barbell from above as if you were doing barbell bench presses. The barbell needs to touch your chest and then go back to the floor.
One Arm Dumbbell Row
The one arm free weight row is a little harder to do than the barbell row because you have to discover the exact arm motion because you will often turn your upper body and lean the weight on the supporting leg and arm.
When doing this particular exercise, you have to beware to straighten out your back and not have it curved or rounded. You need to be completely focused on your shoulder blade retracting and depressing whilst your elbow remains 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 starting position. Pull the weights towards your chest, squeezing you lats. Do not make use of the strength of your legs by pushing on the foot platforms or your arms. Press your shoulders together at the top of each motion.
Seated Cable Row
Appreciate the complete back stretch that you get at the end of each movement. As with all the other rows, try to focus on your back muscles and squeeze your shoulder blades together at the top of the motion.
No matter what your regimen is, if you include things like these 5 back muscle "musts" you will see the difference!
Asking around among professionals we kept identifying these five major workouts, so we will describe them below as well as explain ways to obtain and keep perfect form for optimal muscle gain.
Reverse Grip Pull-down.
This is a great one for warming up. Make sure your seat is adjusted so that your thighs are perfectly parallel to the ground and you have a ninety degree anglebend at the knee. Hold the bar and sit down. When you pull the bar down, focus all your attention on your shoulder blades and how they are coming together. Bring the bar to upper chest height and hold for a second or two.
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 making use of an underhand grip. To do proper rows, your upper body have to be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Grab the barbell from above as if you were doing barbell bench presses. The barbell needs to touch your chest and then go back to the floor.
One Arm Dumbbell Row
The one arm free weight row is a little harder to do than the barbell row because you have to discover the exact arm motion because you will often turn your upper body and lean the weight on the supporting leg and arm.
When doing this particular exercise, you have to beware to straighten out your back and not have it curved or rounded. You need to be completely focused on your shoulder blade retracting and depressing whilst your elbow remains 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 starting position. Pull the weights towards your chest, squeezing you lats. Do not make use of the strength of your legs by pushing on the foot platforms or your arms. Press your shoulders together at the top of each motion.
Seated Cable Row
Appreciate the complete back stretch that you get at the end of each movement. As with all the other rows, try to focus on your back muscles and squeeze your shoulder blades together at the top of the motion.
No matter what your regimen is, if you include things like these 5 back muscle "musts" you will see the difference!
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