Gym exercise for back

• Upper and outer lats • Lower lats • Middle back • Each area requires specific stimulation via the exercises and angles of attack used, and we’ll show you the two best back exercises for each. With this menu you can customize your own back workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the Note: Many of the exercises we include here do not isolate, but rather emphasize, certain areas of the back musculature. Get a more substantial back in four weeks with this training program targeting every muscle system b... Area 1: Upper/Outer Lats Use moves in which you utilize a wide grip, typically outside your shoulders, which develop the area that makes up your V-taper. You’ll usually pull from an angle above your head or perpendicular to your body. Best exercises: Pullup (wide grip), Bentover Barbell Row (wide grip) • Grasp the bar with an overhand grip. Fully extend your arms and relax your shoulders to stretch your lats in the bottom position. • As you pull up, visualize keeping your elbows out to your sides and pulling them down to raise yourself while contracting your lats. • Pull yourself up as high as possible to fully stimulate your lats. • If you can’t make it all the way up, consider enlisting the help of a spotter or use an ...

Dumbbell Pullover as well as the lower body and coresince you're holding yourself in a The exercise can be done using an exercise ball, or on a bench or step for more stability. • Lie face-up on the ball with the head and shoulders supported, weight resting over the chest. • Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head. • Take the weight straight up over the chest, arms slightly bent. You can hold a dumbbell on either side or use a medicine ball. • Keeping the body tight and stable, slowly lower the weight behind you, keeping the elbows slightly bent. • Lower the weight as far as your flexibility allows only and try not to lower the weight below your head. • Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps. Tips • If you've never done this exercise, practice on the floor or a bench before trying it on the ball. • Begin with a light weight to practice good form and control. • If you have any shoulder problems, skip this exercise. Barbell Pullovers Although the barbell pullover is much like the dumbbell pullover, you add intensity to the movement and can typically handle more weight by using a • Lie face up on the ball with the head and shoulders supported, bar just over the chest with elbows bent. • Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head. • Keep the elbows in a fixed position and take t...

Want a wider, thicker, and more balanced back? Read this article. I cover 14 of the best back exercises you could do that'll level up your back growth. If you want a wider, thicker, and more balanced back, then there are 4 main regions your back exercises need to target. In this article, I’ll first show you 14 of the best back exercises for each of these regions. Then, I'll show you how to implement them for the best results. By the end, you’ll have a personalized back routine that you can start right away. But of course, if you’re not just looking to develop your back, then you’d benefit from one of our programs. These go through, step-by-step, how you can develop a well-rounded physique. If you’re interested: Click the button below to take my analysis quiz to discover the best program for you: ↓ Take The Starting Point Quiz Here! Common Back Training Mistakes Hurting Your Gains Before we dive into the exercises, let’s talk about the most common mistakes people make when choosing their back exercises. First mistake. Most people think of the “back” as one muscle. And will, thus, aimlessly put together a back workout without giving much thought as to what each exercise targets. For example, as you’ll see in our exercises, simply changing your elbow position as you row will completely shift the muscles that are being targeted (lats vs upper back).Being unaware of these differences can lead to a back that may have a lot of width, for example, but lacks thickness and definitio...

Women's physique competitors—and most non-competitive women who lift—aren't just looking for a big back. They often want wider shoulders that flow gracefully down into a long, defined torso—that classic "hourglass figure" that says, "I lift and don't mind showing it." A bodybuilding-style back-and-shoulder workout can also be a great accessory day for Know Your Back Muscles The • Latissimus dorsi: This big back muscle contributes significantly to shoulder adduction (pulling down a straight arm), extension (pulling back a straight arm), and transverse extension (moving the elbow laterally away from the chest). It's also the most important muscle for back size and • Teres major: The teres major assists with most of what the lats do and is also one of the very pretty "bubbly" muscles of the upper back. • Teres minor and infraspinatus: These two small muscles are part of the rotator cuff, and both help extend, rotate, and abduct the shoulder. They're crucial for • Rhomboid: major and minor. These muscles contribute to scapular retraction (the squeezing of the shoulder blades together), and scapular downward rotation. They are also important for your • Posterior deltoid: You may hit your delts on • Erector spinae: Although these muscles are largely located below other muscles, the spinal erectors are still important! They run the entire length of the back, straighten and rotate the spine, and when defined, they catch the eye and reinforce the appearance of a smaller waist. • Tr...

If you are—or aspire to be—a physique competitor or bodybuilder, I don't need to impress upon you how critical it is to have a well-developed back. As for the rest of you, I get that it may take some convincing. You don't see your back when you're looking in the mirror, and people don't see it when you're entering a room, so it's understandable if But ask yourself this: What do people see when they look at you from behind? Are they dazzled by a rugged, thick, flaring wedge of iron? Or is there a void between your shoulders; a flat, muscle-less expanse that cries weakness? You've got to respect your back, brother, so here are six workouts for six specific back-development goals. Choose the one (or more) that matches your individual needs, then go after it for 4-6 weeks to become a true 360-degree badass. These workouts are just the start, though. You'll find dozens of full programs to keep your back growing in the BodyFit by Bodybuilding.com GO NOW Workout Notes • The following workout routines don't include warm-up sets. Do as many warm-up reps as you need, but never take warm-ups to muscle failure. • Choose a weight that allows you to reach muscle failure by the target rep listed in the workout. • Keep your form tight, and never allow your lower back to round. • Use a weight belt for deadlifts and rows, and wrist straps to reinforce your grip. Goal: Overall Back Mass If you haven't been giving your back the same amount of gym time and effort as other muscle groups, odds a...