Back Muscle
Exercise 1
(upper back,
latissimus dorsi, rhomboids, trapezius, biceps)
In each set of
this move, do as many as you can, disregarding the repetition counts in the
table. Grab a pullup bar with your hands wider than shoulder-width apart, palms
facing forward. Pull yourself up until the bar is even with your chest. Pause,
then lower yourself until your arms are straight. For the second set, grab the
bar with your hands shoulder-width apart, palms toward you. For the third set
(weeks 3 and 4), grab narrow parallel bars so your palms face each other.
Watch Your
Form: Lower yourself slowly; don't let gravity take over.
Exercise 2
(upper portion
of lats)
Stick one end
of a bar in a corner and put weight plates on the other end. With your back to
the corner, straddle the bar near the weighted end and bend forward until your
upper body is almost parallel to the floor. Grab the bar with both hands just
behind the plates. Keeping your elbows in and your knees slightly bent, pull
the weighted end of the bar up until the plates touch your chest. Lower the bar
until the weights are just above (not touching) the floor.
Watch Your
Form: Keep your head and neck in line with your back to
avoid pulling neck muscles that are already tight.
Back Extensions
Back
extensions strengthen the erector spinae and other muscles that assist with
extending your spine. They can be performed on a flat bench or an apparatus
specially designed for the exercise. Start by lying face down on the bench with
your upper body hanging off either end. Have a partner secure your legs to the
bench if necessary. Then extend your spine until your upper body is parallel to
the floor and slowly lower it back down. Repeat for your desired number of
repetitions, or reps.
Bent-Over Rows
Bent-over rows
exercise the muscles on your upper back that draw your shoulders backward. You
can use a barbell or dumbbells for the exercise. Stand upright, then bend
forward until your upper body is nearly parallel to the ground and extend your
arms below your chest. Repeatedly lift the weight to the bottom of your chest
and slowly let it back down.
Lat Pulldowns
As their name
suggests, lat pulldowns strengthen the lats that run down your back on either
side of your spine. They are performed on a pulldown machine with an overhead
bar attached to an adjustable weight stack with a cable through a pulley. Start
by holding the bar much wider than shoulder width. Then pull the bar to your
chest, slowly let it back up and repeat for as many reps as you want.
Seated Rows
Seated rows
exercise the lats, rhomboids and traps of your upper back and the muscles that
extend your lower back. Like lat pulldowns, they are performed on a machine
with a handlebar attached to a stack of weights with a cable through a pulley.
Sit on the floor and lean forward to grasp the handlebar with both hands. Then
extend your back to build momentum and immediately pull the handlebar to your
belly. Finish the exercise by reversing back to the starting position. Repeat
for your desired number of repetitions.
Upright Rows
Upright rows
emphasize the traps on your upper back. They are typically performed with a
barbell, but you can also use dumbbells. Stand upright and hold the bar in
front of your thighs with your palms facing your body. Then repeatedly flex
your arms and lift your elbows to pull the bar upward under your chin and
slowly let it back down.
http://www.livestrong.com/article/126199-exercises-make-back-stronger/#ixzz2BEjgguph
Special thanks to Muscle Mania
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