Bodybuilding Back Exercises
In the pursuit of arm muscle building and developing chest and shoulder muscles, bodybuilding back exercises are either forgotten or ignored. However, let me tell all those bodybuilding freaks that, you would turn a genuine bodybuilder, only when you target each and every muscle group and have a good workout structured for it. I have observed many bodybuilding aspirants 'avoiding' back exercises. Might be they do not know how to do those exercises. If these are the issues, then I have solved both of them in the further discussion.
Best Bodybuilding Back Exercises
The exercises mentioned below aim at complete development of back muscles, right from the upper, middle and lower back region. Therefore, you could include all these exercises in your workout routines to build muscle. Remember, that you do all these exercises correctly and under the guidance of a qualified trainer. Always wear a waist support belt, in case if you are going to lift heavier weights.
Bent Barbell Rows
Place a barbell with suitable weights attached to it. Bent towards the front and hold the barbell firmly, with palms facing downwards. The distance between your hands should be shoulder width apart. Now, maintain the 45 degree angle of your body and arch the back. Keep a slight bent in your knees. Now, just move your arms and lift the barbell up to your stomach. Maintain this position for some time and feel sufficient stress in your back. Now, slowly lower the barbell, until your arms are straight. Do not let the barbell touch the floor in between the repetitions. 4 sets with 8-10 repetitions are enough.
Deadlifts
Deadlifts is a comparatively easy to do, yet one of the most effective exercise for building back muscle. Attach suitable weights to your barbell and bend down in your waist. Bend your knees. Hold the barbell with arms shoulder width apart and palms facing down towards the floor. Now, slowly lift the barbell and straighten your entire body. Pull your shoulders backwards and hold the position for a few seconds. Gradually, lower the barbell to the floor. Perform 3-4 sets with 8-10 repetitions.
T-Bar Rows
Rest your chest and abdominal part on the T-bar and position your legs towards the sides of the T bar. Attach some weight to the handle bar and then firmly hold the handle. Keep a slight bent in your knees, so that the movements do not exert pressure on the lower back. Maintain a 45 degree angle in the upper body. Slowly lift the handle till your abdomen. Utilize your lat strength while lifting the handle. To feel sufficient stress and contraction in the back, arch your back. Hold the position for a couple of seconds and then slowly lower the handle to its original position. 3-4 sets with 10 repetitions would suffice.
Lat Press
Fix proper weights to the pulley and then attach a straight bar to it. Sit on the lat machine and then hold the bar. The distance between your arms should be wider than your shoulder width and your palms should face in the front. Stretch your arms completely upwards and let your lats stretch at the fullest. Now arch your back and slowly pull down the bar. Keep pulling down the bar, until it touches your chest. Maintain this position for a few seconds and then slowly release the bar upwards to regain the original position. Do 3-4 sets with 8-10 repetitions.
Pull Ups/ Chin Ups
Actually both of them are good exercises to work on the back muscles. Hold a bar with your arms stretched upwards and legs hanging towards the floor. See that you slightly bent your knees. This position is common for pull ups and chin ups. However, the only difference is the position of palms and the distance between the arms. If you are doing chin ups, then keep a distance of about 6 inches between your arms and let your palms face your chest. If you are about to do pull ups, then keep a distance of about 1-1 feet between your arms and let your palms face towards the front. Slowly lift your body. Keep on moving up till your chin touches the bar or raises above it. Hold this position for a few seconds and then slowly come down to the original position. Do about 3-4 sets with 8-10 repetitions.
I hope, it wasn't too difficult to understand them! You can include all the above exercises or at least a few of them in your back workouts. But see that , you do include them. Happy exercising!
