BACK EXERCISES
EXERCISES NAME
RATING
IMAGES
Let pull down
Hold the rod of the Lat Pull Down machine more than the width of the shoulder and slowly bring it down to your chest and hold it for 1 second and return to your starting position.
Muscle target: back
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One arm row
Our next exercise is one arm dumbbell row. If a large part of our back is lats, it becomes very important to train it, for this you have to take the support of a flat bench, in this exercise, you have to do a full range of motion, that is, you have to lift the weight according to your ability. Choose and in a proper way, the dumbbell has to be brought downwards then upwards, in this your back will remain absolutely straight as you do this exercise and keep on increasing the weight according to you.
Muscle target: back
Reverse grip pull down
musle target: back
Barbbell bent over
Grip the rod overhead and hold it more than your shoulder. Close your body at a 60 degree angle. Now pull the barbell upwards. And hold it for 1 second and return to the starting position.
Muscle target: back
Close grip let pull down
Our next exercise is close grip pull down – by this exercise, you will train your middle back. using your v-Bar handle to make your grip properly. In this exercise also you have to do proper squeeze and stretch. When you bring the bar towards your chest, then you have to hold it for about 1 sec. When you move upwards, you have to do proper stretching.
Muscle target: back
Deadlift
This exercise is for full back muscles. According to the grip shown in the photo, grab the rod and rise above applying your heel. Make sure your waist is straight. After that, slowly come to your starting position while closing the knee.
Muscle target: back
Behind let pull down
Muscle target: back
Wide grip cable rows
Muscle target: back
Seated cable rows
Our next exercise is Mid Row. Which is a great exercise for workouts. Our back muscles are very big, so it is necessary to train it with a different differential angle, so through this exercise, you will target your middle back, in this exercise you have to use the V-Bar handle, after this, you have to put your feet The correct way is to adjust the machine because this will only support your body and then you have to keep your waist straight and gently bring the v-bar handle back towards your abs
Muscle target: back
Hummer strenght row
Muscle target: back
Landmine row bar
Muscle target: back
T- bar
T-bar rows – This is such a great exercise that should be in the exercise of your back workout. Through this exercise, we involve the overall back such as upper back, middle back and lower back. In this exercise, the setup and posture of your body remains almost the same as Bent over barbell row, you have to keep in mind that while applying this exercise, your upper body will almost always be parallel to the ground because by doing this we will be more engaged to our lats Will be able to…
Muscle target: back
Dumbbell Pullovers
In this, you have to lie down on the straight bench, with a dumbbell with both your hands, slowly bring it down and then bring it back to the staging position.
Muscle target: back
Hyper extention
Muscle target: back
