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Your back should be one of the main muscle groups that you focus on when trying to build a nice solid foundation. Not only does it give you a beautiful V taper appearance, it also provides functional strength in everyday movements as well as giving you great posture.
When you keep these muscles in shape, you're less likely to encounter back problems. When working your back, the more you focus on squeezing the muscles, the better the results.
Below are the 4 main exercises I like to do when training back. I aim to do 3 sets of 10-12 reps for every exercise.
Hammer Strength
Add the appropriate plates to the Hammer Strength machine. Increase the weights as necessary. Make sure you do the full range of motion for this exercise. Bring your arms right up and get that really good stretch at the top and then really squeeze your shoulder blades together at the bottom. Always challenge yourself!
Bent barbell Row
Stand with your feet hip width apart and your knees slightly bent. Hold the barbell with an underhand grip. Bend forward with your back straight until your torso is 45 degrees to the floor and your arms are hanging straight down. Pull the barbell towards your ribcage and squeeze your shoulder blades together. Pause for a moment at the top, and slowly lower the bar back to the starting position with your arms fully extended.
Lat Pull down
Adjust the machine so your thighs fit snugly underneath the support pad. Use a wide over hand grip on the bar and lean back a few degrees from vertical. Pull the bar to your chest by directing your elbows to the floor and inward towards your chest. Contract your shoulder blades together at the bottom of the movement and then back to the starting position in a slow and controlled motion without locking out your elbows at the top.
One Arm Dumbbell row
Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise. Slowly pull the dumbbell up as far as possible. Pause and squeeze your shoulder blades together, then slowly lower the dumbbell back to the starting position and repeat
When you keep these muscles in shape, you're less likely to encounter back problems. When working your back, the more you focus on squeezing the muscles, the better the results.
Below are the 4 main exercises I like to do when training back. I aim to do 3 sets of 10-12 reps for every exercise.
Hammer Strength
Add the appropriate plates to the Hammer Strength machine. Increase the weights as necessary. Make sure you do the full range of motion for this exercise. Bring your arms right up and get that really good stretch at the top and then really squeeze your shoulder blades together at the bottom. Always challenge yourself!
Bent barbell Row
Stand with your feet hip width apart and your knees slightly bent. Hold the barbell with an underhand grip. Bend forward with your back straight until your torso is 45 degrees to the floor and your arms are hanging straight down. Pull the barbell towards your ribcage and squeeze your shoulder blades together. Pause for a moment at the top, and slowly lower the bar back to the starting position with your arms fully extended.
Lat Pull down
Adjust the machine so your thighs fit snugly underneath the support pad. Use a wide over hand grip on the bar and lean back a few degrees from vertical. Pull the bar to your chest by directing your elbows to the floor and inward towards your chest. Contract your shoulder blades together at the bottom of the movement and then back to the starting position in a slow and controlled motion without locking out your elbows at the top.
One Arm Dumbbell row
Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with your left hand. Pull your shoulder blade back while keeping your arm straight. This is the starting position for the exercise. Slowly pull the dumbbell up as far as possible. Pause and squeeze your shoulder blades together, then slowly lower the dumbbell back to the starting position and repeat