Building Muscles In The Back

Those new to bodybuilding tend to focus on what they see the most: abs

, chest, and biceps. Leaving out the back muscles is usually what happens. The reality is that all muscle groups in your body need the equal attention and bodybuilding. Ignoring the back muscles actually handers the development of the other groups of muscles as the back supports the majority of them.

Techniques to build back muscle

Below are a number of exercises that bodybuilders use in their regular routines. The back's muscles should all be worked. You should not get more attention to the upper back compared to the lower or the middle back. All time should be equal. Keep safety first. Perform these exercises at a fitness center where a trainer can watch over you. In case you are using the heavier weights, always wear waist support.

Pull Ups/ Chin Ups

These exercises give great results in the back. Stretch your arms up of your head while holding in your hands a bar. Keep your knees bent as your legs are on the floor. How are these exercises different from each other? It all comes down to how far apart the arms are. While you're doing chin-ups, the arms need to be about 6in. apart. As you perform pull-ups, keep your arms the distance of 12 inches between them as the hands are turned outward. Pull up on your body until you can touch the bar with your chin. Try to take your chin above it as an extra challenge. Return to the starting position after you hold yourself at chin-level for a moment. You want to do three or four sets of ten repetitions each.

Deadlifts

You will not find many back building exercises that are easier to do. You get big results with these exercises despite their simplicity. Make sure that the barbell has the right weight attached. When that is done, bend at the waist. Face your palms down, place your arms at shoulder length and grab the barbell. Your body should be straightened as the barbell is slowly lifted. Roll your shoulders backwards once your body is straight. Hold that position for a second or two.Let the barbell return to the floor slowly to the position it originally started in. Ideally, 4 sets of 10 reps should be perfect.

T-Bar Rows

Place your legs to the sides of the T-bar and your abdomen and chest on the bar itself. Weights should be attached to the handle bar. When that is done, grip the handle firmly. Slightly bending your knees takes some of the pressure off your lower back. This exercise needs the upper body to be at a 45 degree angle. Lift the handle slowly to your abdomen while using your lats. Slightly arch your back to work your back muscles. After you hold that position for a second or two, you can lower the handle back to the starting position. Four sets of ten repetitions is what needs to be done.

Bent Barbell Rows

A barbell needs to be set up with the appropriate weight. Keep the hands at the same distance as your shoulders as you firmly grip the barbell with palms facing downward. Got your barbell? You need to bring it up to your chest. The stopping point is when you begin to feel stress in your back. Along with the barbell, straighten your arms. Do not let your barbell hit the ground at all. Have a shot at doing ten reps for every four sets you do.

Lat Press

When you put on the proper quantity of weight, you are allowed to add a straight bar. Go ahead and grab the bar once you have seated yourself on the lat machine. Keep your arms around shoulder width, face your palms to the floor and grad the bar. By lifting your arms completely, you can feel your lats stretching. At the same time that you arch your back, lower the bar. Bring up the bar as soon as the bar hits your chest. Slowly release the bar after you have sat in the position for a long time. Ten reps for every four sets is required.

After following this regimen faithfully, you will experience great back strength growth. You total workout plan needs to incorporate all of these exercises, although they do not all need to be done every time you workout.

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by: Jack Bush

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