Back Workout Write for Us
When designing a back workout, selecting various exercises that target all of the major back muscles is essential. It is also necessary to begin with a light weight and gradually increase it as you get stronger. Be sure to warm up earlier during your workout and cool down afterward. If you want to write interesting articles we are here to publish your thoughts at contact@smarthealthweb.com
A back workout is a series of exercises that target the back muscles. The back muscles are responsible for many essential functions, such as:
- Maintaining good posture
- Supporting the spine
- Allowing us to move our arms and shoulders
- Providing power for many exercises
What Are the Back Workout Exercises?
A well-rounded back workout should include exercises that target all of the major back muscles, including:
- Latissimus dorsi (lats): The lats are the large, broad muscles that run along the sides of the back. They are responsible for pulling the arms down and back.
- The trapezius: The trapezius is a triangular muscle that works from the neck’s base to the upper back. It is responsible for raising the shoulders and pulling the head back.
- Rhomboids: The rhomboids remain a pair of muscles that run along the spine, between the shoulder blades. They remain responsible for pulling the shoulder blades collectively.
- Erector spinae: The erector spinae remains a group of muscles that work along the spine, from the neck to the lower back. They are responsible for extending the spine and keeping it upright.
What are the Most Common Back Workouts?
Many different exercises help target the back muscles. Some of the most common workouts include:
Pull-ups:
Pull-ups are a brilliant exercise for targeting the lats and biceps. Grab a pull-up bar by an overhand grip, shoulder-width apart to do a pull-up. Hang with your arms fully extended. Pull yourself up until your chin over the bar, then lower yourself back down.
Lat Pulldowns:
Lat pulldowns are another excellent exercise for targeting the lats. To perform a lat pulldown, sit near a lat pulldown machine and grip the bar by an overarm grip, shoulder-width apart. Pull the bar down to your chest, then slowly release it to the starting position.
Barbell Rows:
Barbell rows are a compound exercise that targets the lats, trapezius, and rhomboids. To do a barbell row, stand with your feet shoulder-width apart and bend over at the waist as your back is almost parallel to the floor. Hold a barbell through an overhand grip, shoulder-width apart. Pull the barbell up to your chest, then slowly lower it back to the starting position.
Seated Cable Rows:
Seated cable rows are an excellent exercise for targeting the lats and rhomboids. To do a seated cable row, sit at a cable machine with a cable attachment at chest height. Grasp the extension with an overhand grip, shoulder-width apart. Pull the extension towards your chest, then slowly release it to the starting position.
Face Pulls:
Face pulls are great for targeting the rear deltoids and rhomboids. Fix a rope attachment to a cable machine to do a face pull. Stand with your feet shoulder-width separately and grasp the extension with an overhand grip, slightly wider than shoulder-width apart. Pull the attachment towards your face, keeping your elbows high. Slowly release it back to the starting position.
If you are new to weight lifting, consulting with a personal trainer is an excellent idea to help you design a safe and effective back workout.
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