Between weights and the equipment, there is really quite a lot that you can do to obtain thickness and width to your back. Generally speaking, your pull-ups and pull-downs are for width and your rowing exercises are for thickness. Be extremely cautious with your back and always wear a belt when you are lifting heavy weights, are bending over or a turning your waist. A back injury can keep you from the health club for months, so it's not worth it working without a belt.
Asking around among pros we kept identifying these five main exercises, so we will explain them right here and also explain how to get perfect form for ideal muscle gain.
Reverse Grip Pull-down.
This is a great one for warming up. Ensure your seat is adjusted so that your upper legs are completely parallel to the ground and you have a ninety degree angle behind your knees. Grab 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 utilizing an underhand grip. To do proper rows, your upper body must be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Hold 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 more difficult to do than the barbell row because you have to find out the exact arm motion since you will have the tendency to turn your upper body and lean the weight on the supporting leg and arm.
When doing this particular exercise, you must beware to straighten your back and not have it rounded or curved. You have to be totally concentrated on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not take your elbow "out and up" as if you are about to shoot off an arrow.
Hammer Strength Seated Row
Adjust your seat so that your hands are shoulder height in the begining position. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Have fun with the full back stretch that you get at the end of each motion. As with all the various 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 routine is, if you include things like these five back muscle "musts" you will see the difference!
Asking around among pros we kept identifying these five main exercises, so we will explain them right here and also explain how to get perfect form for ideal muscle gain.
Reverse Grip Pull-down.
This is a great one for warming up. Ensure your seat is adjusted so that your upper legs are completely parallel to the ground and you have a ninety degree angle behind your knees. Grab 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 utilizing an underhand grip. To do proper rows, your upper body must be bent forward so that it is parallel to the ground.
Have the barbell on the floor on front of you. Hold 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 more difficult to do than the barbell row because you have to find out the exact arm motion since you will have the tendency to turn your upper body and lean the weight on the supporting leg and arm.
When doing this particular exercise, you must beware to straighten your back and not have it rounded or curved. You have to be totally concentrated on your shoulder blade retracting and depressing whilst your elbow stays close to your body. Do not take your elbow "out and up" as if you are about to shoot off an arrow.
Hammer Strength Seated Row
Adjust your seat so that your hands are shoulder height in the begining position. Squeeze your shoulders together at the top of each motion.
Seated Cable Row
Have fun with the full back stretch that you get at the end of each motion. As with all the various 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 routine is, if you include things like these five back muscle "musts" you will see the difference!
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