Full back workout-Do Exercises to Build a Bigger, Better Back
Full back workout-Do Exercises to Build a Bigger, Better Back
Best upper back exercises
Some of the best upper back exercises include:
Pull-ups:
This exercise targets the latissimus dorsi, teres major and minor, and rhomboids.
Rows:
There are many variations of rows, such as the bent-over row, the seated rope row, and the inverted row. These exercises target the middle and lower trapezius, rhomboids, and rotator cuff muscles.
Deadlift:
This exercise targets the upper back, lower back and glutes.
Lat pull-downs:
This exercise targets the same muscles as pull-ups but can be performed with less body weight.
Pull-ups and chin-ups:
Pull-ups and chin-ups are also great upper back exercises. It's important to note that it's always best to have proper form and technique when performing any exercise to prevent injury and ensure its targeting the intended muscle group.
A list of upper back exercise names is as follows.
1. Bent over rows
2. Dumbbell pullovers
3. Lat Pulldowns
4. Seated rows of cables
5. Single arm rows
6. Seagull Pulls
7. Return flight
8. Renegade Rows
9. Inverted lines
10. Hyperextension
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The best exercises for the middle back
Bent over Rows: This exercise targets the middle back muscles, specifically the lats and rhomboids.
Pull-ups: Pull-ups are a great way to work your mid back, as well as your upper back, biceps and forearms.
T-bar Rows: T-bar rows target your mid back and lats and also work your biceps and forearms.
Seated Rope Rows: This exercise targets the mid and upper back as well as the biceps.
Dumbbell Rows: This exercise works the middle and upper back, as well as the biceps and forearms.
Reverse fly: The reverse fly works the mid back and shoulders. You can use pictorial fly machine in this case. The reverse of chest workout by pictorial machine.
Deadlifts: Deadlifts are a compound exercise that works the middle and lower back, as well as the legs, glutes and core.
It is important to note that these exercises should be performed with proper form and under the supervision of a qualified fitness professional.
List of exercises for the middle back
1. A row of seated
2. Bent Over Reverse Fly
3. One-handed row
4. Reverse Plank
5. Width pulldown
6. Seated series of cables
7. Lying T-Bar Row
8. Cobra pose
9. Tilt I, Y, T
10. Superman
Best lower back exercises
Some effective lower back exercises include:
Deadlift
- strengthens the whole back and legs
Superman
- specifically targets the muscles of the lower back
Planks
Strengthen the core, which can help support the lower back
Bird Dogs
Strengthens core and lower back muscles
Good Mornings
Strengthens the lower back and legs
Bird dog exercise
Targets the lower back and glutes.
It is always important to consult a doctor or physical therapist before starting any exercise routine, especially if you have a pre-existing condition or injury.
List of lower back exercises
1. Single Leg Deadlifts:
Stand with your feet hip-width apart and hold a dumbbell in each hand. Shift your weight to one leg, bend your knee slightly, and pivot forward from your hip. Lower the dumbbells as far as possible while keeping your back straight and your chest up. Then squeeze your glutes to stand back up.
2. Good morning:
Stand with your feet hip-width apart and hold a barbell behind your head. Hang forward from your hips, keep your back straight and your chest up. Squeeze your glutes to return to standing.
3. Reverse Hyper Extensions:
Lie face down on a bench with your feet off the edge. Hold a dumbbell in each hand and raise your legs so that your feet are off the ground. Keeping your back straight, lower your legs until your heels touch the ground, then lift them back up.
4. Bird Dogs:
Start on your hands and knees with your hands shoulder-width apart and knees hip-width apart. Extend your left arm forward and right leg back, keeping your back flat and tight. Hold for a few seconds and then switch sides.
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