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Back Workout

Wide grip Pull-ups:

Take a wide grip on a pull-up bar with palms facing forward and hang freely with your arms extended.
Now pull yourself up without swinging or using momentum, by flexing the elbows.
After pulling yourself up at the top position, pause for a second and slowly lower yourself to downwards.
You can also tie weights to your waist if you want to add weights to your pull-ups.
Do 3 sets of 8-12 reps each.


Bend the knee and grab the bar with hands shoulder-width apart or slightly wider. You can use mixed grip i.e. one hand facing forward and one facing back.
Remember to keep the back straight and lift the bar using your legs and driving your hips forward.
Pull your shoulders back at the top of the move and then slowly lower the bar to the ground.
Repeat this for 3 sets of 8-10 reps each.

Bent over barbell row:

Hold the barbell with palms facing down and slightly bend your knees and bring your torso forward so that it is almost parallel to the floor by bending at the waist.
Remember to keep your back straight. Now lift the barbell using the forearms by keeping the elbows close to the body.
Slowly lower down the barbell to the starting position.
Repeat for 3 sets of 10-12 reps.

Seated cable rows:

Attach a close grip bar or v-bar to the seated row machine.
Grasp the bar with palms facing in with your knees slightly bent and feet on the front platform or crossbar.
Keep your back straight and pull back the weight with your arms extended until your torso is at a 90-degree angle from your legs. Remember to pull shoulders back and push chest forward while arching back.
Slowly pull the handles back towards your torso while keeping the arms close to it till it touches the abdominals.
Hold for a second and then slowly lower the weight to the starting position.
Repeat for 10-12 reps in each set for 3-4 sets.

V-bar pull down:

Attach a V-bar to the top pulley and sit down on a machine.
After adjusting the knee pad, grab the V-bar with the palms facing each other and slowly pull down the weight until it touches your middle chest. Remember to stick your chest out and lean your back slightly around 30 degrees.
Squeeze your shoulder blades and hold for a moment and then slowly return the weight back up the starting position.
Repeat for 3 sets of 10-12 reps each.

One-arm dumbbell row:

Take a flat bench and hold the dumbbell in your right hand with your palms facing in.
Place your left knee and left hand on the top of the bench and let your right hand hang down a bit forward. Keep your other leg on the floor beside the bench.
Bend forward from the hips until your back is almost parallel to the floor by keeping your back straight.
Pull the dumbbell towards your hip, until your upper arm is parallel to the floor but do not try to pull the dumbbell using your forearms.
Squeeze the back muscles once you reach the full contracted position. Hold for a moment and slowly lower down the dumbbell to the starting position.
Repeat for 3 sets of 8-12 reps each.
After completing your reps for one side, switch sides and repeat again with the other arm.

Back extension:

Lie face down on a back hyperextension bench and tuck your ankles securely under the footpads.
Keep your back straight and cross your arms in front of you or behind your back. You can also use a weight plate for extra resistance under your crossed arms.
Slowly bend forward from your waist by keeping your back straight and keep bending as far as your body allows you to.
Hold for a moment and then slowly raise your torso back to the starting position while inhaling. Remember not to swing your torso while doing this.
Repeat for 12-15 reps in each 3 sets.

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