Best Workout for the Back, Giving you Power Behind
Best workout for the back is the most taken for granted, so here we are—we got your back! What we mean is we got your back. As you will read along, you will learn the equipment, tools and proper way of doing the best workout for the back.
Best workout for the back is not easy to perform, especially when you are troubled with your back pain. One of the most common illnesses that we have, at any age, is back pain. Many have been dealing with their back pain in the wrong way. Of course, there are myths about how we maintain our backs in good shape.
But, taking care of our backs is best through proper exercise and workout plans. Yes, we have debunked the myth that exercise have been causing our back pain. It is a misconception long before we managed to create the best workout for the back.
You can prevent back pain by making some movements for your muscles at the back. So, how can you do this? You need some proper stretching and warm-up exercises. Then, followed by cardio and activities that focus at your stomach and back muscles. Strengthening your core and trunk means doing a favour to your back as well.
Also, getting old is not an excuse for your back pain. It is common for people with old age that their back is aching because they are old. But this connotation is false! As you get older, you need to do regular exercises. Weight lifting and other intensive workouts may not be for older ages. But you have options like yoga and T’ai Chi to keep your body healthy and flexible.
Flexibility is crucial to keep your back muscles to avoid spasms. Muscle spasms are your reaction to over fatigue and single movements over time. If you have serious problems with your back that involves your spinal column, you need to see a doctor for proper medication.
Backing with the right equipment
Before doing exercises for your back muscles, you will need professional advice. Make sure that you are clear from any spinal medical conditions. You may also need to check out the right equipment for your back muscles.
You can try rowing machines. It has customized pad support for your chest. If you’re going to use it, you can grasp the levers and pull them back with your elbows bent. You might get confused with the use of a rowing machine against T-bar rows, but it differs on how you want to lift weights.
Pull up bars
Make way for pull up bars. This equipment can bring the shapes of your back muscles. There are various types of pull-up bars to provide a different purpose.
- Standing Pull-up Bar fits perfectly with all individuals. Usually, it installed outdoor because it requires ample space and needs more altitude.
- Wall mounted pull-up bar is suited for indoors, hence for those living in limited space.
- The power tower is one type of pull-up bar. You will need some workout space at home.
- Doorway bar is same with wall mounted. You can have this at home and requires only a little space.
Lat Pulldown Machine
You can have this equipment when you want to have significant development for your back muscles. You can adjust the weights in this lat pulldown machine, which is favourable with your capacity.
Back Extension Machine
Also known as the Roman chair is an equipment for the low part of the back. According to the study, back pain usually starts in the lower part of the back.
You can make perfect back muscles by doing deadlifts and bent over exercises. Weight lifting exercises are best for your back muscles.
Learn the best workout for your back to appreciate well-built back muscles
Now, you know that you can develop your muscles in your back. Well, there are bodybuilding workouts back that was designed to define them. As this is a large muscle group, you will have to add more volume and intensity to your back muscle workout. Make sure that you will do the exercises for your back in a perfect form.
Correctly built muscles at your back are a sign that you are doing your workout accurately. To maintain your workout, you need to continue doing the next best workout for your back:
- For lower back, you need to do the hyperextension and stiff-legged good mornings. These exercises pinpoint the cause of your problem in the scapula. So, you will create movement at the top of your buttocks and bottom of your spine.
- For the middle portion of your back, the exercises that you need to do are bent-over barbell rows and seated cable row. These muscles are interconnected with your scapula and the spinal column since it is placed in the middle part. It provides rotation of the scapula.
- For the muscles in your back that center aligned with your armpit or what we called lats, you will need to do pull-ups, and wide-grip pull down.
- Your traps in your back need workouts like barbell shrugs and upright rows.
Wide Grip Pull Up
As your starting position for wide grip pulls up, you have to get a hold with the pull-up bar with your palms facing your upper body. Make sure your arms are extended in front of you, closer enough to your shoulder. Then pull your upper body until your head reached the pull-up bar. The concentration of doing this position is in your bicep muscles while keeping your elbows close to your body. Until you reached the second squeezing of your biceps, you can lower your upper body slowly to enter your original position. You can do wide grip pull up for 4 sets with 12-15 repetitions.
Close grip pulldown
For close grip pulldown, you will need to be in a sitting position in a pull-down machine. Adjust your knee pad depending on your height. The knee pads will give you resistance. Then grab the pull-down bar with your palms facing your upper body and extend your arms outwards. Make sure you pull the bar down until it reached your upper chest. By doing this, you need to contract your back muscles and keep your elbows close to your body. Your forearms should only work in holding the bar. If you have reached your second position, bring the bar back to the original place. You can do the close grip pulldown exercises for 4 sets with 12-15 repetitions.
Wide-grip seated row
In a wide-grip seated row, you will need to sit at a low pulley cable station, then hold the straight-bar with your hands, more extensive than your shoulder-width. While in that position, use your legs and push your upper body. Your arms will be extended while you support the weight of the machine. As you keep your chest forward, make your back arched and shoulders down. Then pull the bar towards your waist. Then return the weight to its original position.
Seated Cable Rows
The seated cable rows will need access to a V-bar that enables your neutral grip. First, you need to sit on a low pulley row machine with your feet on the front platform or crossbar. Make sure your knees are slightly bent and not locked. As you lean and grab the V-bar handles, you need your back still aligned. Pull back the bar until your back is slightly arched inwards and your chest is sticking out. Make sure you will have the feeling of a nice stretch on your lats as you hold the bar in front of you. While doing this, your upper body should pull the handle towards your torso as you keep the arms close to it until you touch your abdomens. You can do the seated cable rows exercises for 4 sets with 12-15 repetitions.
Bent Over Barbell Row
As recommended for people with back problems, you will need to use the bent over barbell row. With a barbell in your grip, slightly bend your knees and bring your upper body forward. Have your knees bent but your back in a straight position, almost parallel to the floor. Your barbell should be in front of you and ready to move at any time. Keep your elbow close to your body as you lift your barbell towards you. Make sure that your forearms are holding the weight. When you are in the top contracted position, squeeze your back muscles and hold the position for few seconds. You can do this bent over row exercise for 4 sets with 12-15 repetitions.
One-Arm Dumbbell Row
Start one-arm dumbbell row with your right arm. Using a bench, safely secure the dumbbell at the side. Place your left leg on the bench in a kneeling position while your right leg is on the floor. Bend over so that your upper body will be parallel to the floor, while your left-hand rests on the bench. Grab the dumbbell with your right hand, then bring your elbow up, while lifting the dumbbell to your chest. Then put your arm down and repeat. Perform all your repetitions on one arm before doing the other side.
For dumbbell pullover, hold a dumbbell and rest your back on a bench or stability ball. As your feet firmly placed on the ground, extend your arms upward, while keeping the dumbbell with both hands above your chest. Then, slowly bring down your arms until the biceps reach your head. Lift your arms back to the original position and repeat.
Thoughts to Ponder:
Doing ab workout has many alternatives, aside from what have we discussed earlier in this article. Those are just examples of exercises that you can perform at home or in a training facility. You will need advice from your trainer on the modifications that can be done.
Ab workout is one of the great exercises that everyone is doing it. It must have been the impression of ab muscles is equivalent to being fit. But what is essential, only ab muscles show that you are loving your body and decreasing your body fats.
Therefore, your workout plans depending on your capability and health status. Before getting into a workout program, you will need to prepare yourself. Ab workout is a routine, and it is not only a one-day exercise.