"I Hear them talking behind my BACK"

Your back plays a huge role in how your entire body functions, because it attaches to your hips, abdominals, chest, shoulders, and neck. The lats give the torso a wider, flared shape. The middle deltoids and trapezius add size, while the lower-back muscles, rectus abdominis, and obliques provide support.

Why should I train my back muscles?

The muscles of the back are often undertrained due to poor posture. Every time you slouch in your chair or allow your shoulders to hunch forward, you weaken your back muscles and reduce your chances of developing strong, sexy back muscles. So sit up straight and let's talk about the importance of training the back. First, posture is key! Standing and sitting up tall will help you feel stronger and sleeker almost immediately. A strong back will enhance your strong, confident look and keep you from wanting to slouch in the first place. Second, a strong back can help you avoid back, shoulder, and neck pain. Third, your body needs to be balanced. We tend to push things more than pull them, so our chest muscles tend to get trained more than the back muscles. Keep yourself balanced for a great-looking physique!

Let's talk about few very important but kind of forgotten exercises for back.

1. Deadlifts:

Deadlift is the main exercises for the growth of our Back. Yes, you knew that but may have never tried it. I can`t tell you how many times I have heard guys saying that they don`t Deadlift because “their back can get hurt and that they aren`t power lifters”. To cut the story short, whether you are a body-builder or a regular fitness enthusiast, you should be Deadlifting! It’s a basic functional movement which targets plenty of your muscle groups in one go

2. One arm bent over:

Step 1: Put weight on one end only of an Olympic barbell. The other end of the barbell can either be placed in the corner of two walls. A T-Bar set up can also be used and it is available in most gyms for this particular exercise.

• Step 2: Lean forward so that your torso is as close to parallel with the floor as you can manage. Keep your knees slightly bent.

• Step 3: Grab the bar with one arm behind the plates on the end where the weight is positioned. Put your other hand on your knee. This is the starting point for the exercise.

• Step 4: Pull the bar up with your elbow until the plates come into contact with your lower chest. Squeeze your back muscles as you lift up. Hold for a second once you reach the top of the movement. Tip: Do not allow for any swinging of the torso. Only the arm should move.

• Step 5: Slowly bring the bar back to the starting position. The plates should not touch the floor

J Pull-down With Rope:

This is like a regular pull-down except for 2 main points:

You will be kneeling down on floor.
Using a rope

Tip:-Create slight arch in the back. Don’t round your back and don’t slouch the shoulders and simply pull the rope downwards till you feel a nice stretch in your lats.

4. Lat Pull-ins:

Credit for developing this exercise goes to bodybuilding trainer, Doug Brignole. This exercise can be done either by holding a D-handle attachment in both hands together or one by one.

Place a bench a few feet away from a cable machine and set a single pulley attachment as high up as you can.
Extend your arm directly to your side at roughly a 45 degree angle and grab the attachment using an underhand grip.
Tilt your upper body slightly in the direction of the machine and then pull the resistance inward toward your side until you feel a strong contraction in your lats.

5. Dumbbell Incline Rows:

Most gyms lack the ‘chest supported row-bench’. No problem if that’s the case with your gym as well. All you need is an adjustable bench. This exercise can be done either with dumbbells or attaching D-bar to both ends on a Double Cable Station.

Using a neutral grip, lean into an incline bench.
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
Pause at the top of the motion, and then return to the starting position.
The best part about this exercise is that you can`t cheat and it will take your lower back out of the movement. So, it works great for those who have lower back issues.

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Thanks You Friends!

Keep Growing & Spread the Love!

Syrus