Exercise to form the best back muscles
The back muscles or wing muscles are one of the most difficult parts of the body to train. Even exercises to form back muscles are very energy-intensive when you practice them, you also can’t see your back when exercising and it’s very difficult to focus when exercising your back muscles.
In this article we present a list of back muscle exercises that can make your back muscles stronger and wider:
Upper Back (upper back muscles)
The upper back is the widest muscle in the body, so you need to give more intensity to that part of the muscle. In the upper back muscle or upper back muscle consists of 2 parts namely the side and the middle.
Pull Up Wide Grip
Two hands hold the pull up handle as wide as the elbow
folding both feet resting on one another
pull the body up with full strength to the extent of the upper chest
2. BENT-OVER BARBELL ROW
Hold the stick barbell with both palms facing back
Lean your body straight in an 80 degree angle
Pull the barbell stick in full force and lower it slowly
Hold the handlebar pull down with the position of both hands tight and both hands facing inward
Lean your chest forward
Pull the pull down handlebar in full force and lower it slowly
STRAIGHT-ARM LAT PULLDOWN
Hold the handlebar pull down shoulder-width apart
A standing position with your chest slightly leaning forward
Pull the handlebar pull down with the shoulder joint
The position of the arms remains straight
Middle Back (Middle Back Muscle)
Middle back is the middle back muscle, its position just below the upper back. To train the muscles of this section, you need a variety of exercises that you can train with heavy or medium loads.
Nb. If your body condition does not allow you to avoid using heavy loads to train your back muscles
ONE-ARM DUMBBELL ROW
One hand rests on the bench and one hand holds the dumbbell
The position of the flat is flat
Pull the dumbbell until the shoulders and elbows are aligned
2. CLOSE-GRIP SEATED CABLE ROW
Use Seated cable row machine
Parallel back position and slightly leaning backward
Pull until it almost touches the bottom of the chest
LOWER BACK (Lower Back Muscle)
The lower back is the lower back muscle. This back muscle is closely related to fat at the waist, so to sharpen the muscles in the lower back you are required to cut fat at the waist.
To reduce fat levels in your body can be done by adjusting exercise patterns and food for the diet.
Use Roman Chair
Straight back position
Hands can be in front of the chest or behind the head
Lower your body slowly using the hip joint then lift slowly
Straight back position
Both hands hold the barbell stick with the palm facing inward
Lower the body to form a 90 degree angle
The back position remains straight
So many exercises form the best back muscles, actually there are still many variations of back muscle exercises and we will definitely discuss them in another article.