Back Exercises for Bigger Size and Strength

Back exercise

We will perform 5 Exercise for Back

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 min stretch prepare your muscles for physical activity and prevents injuries.

After warm up perform 3 sets each of 10 reps for wide grip chin-ups.

Exercise 1: - Wide Grip Lateral Pull-down (4*12)

                                            

                            

              Sit down on a pull down machine with a Wide bar attached to the pulley. Grip the bar as wide as you can palm facing forwards. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body to raise upside as resistance from the bar. Now as you breath in pull the bar towards your chest hold for a second, return to previous position slowly as you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 2: - Seated Cable Row (4*12)

                                        

              Sit on a low pulley cable machine with a v bar placing your feet on the front platform, make sure your knees are slightly bent and not locked. Lean over and grab the v-bar keep your back straight all the time. With your arm extended pull back until your torso is at 90-degree angle from your legs. Your chest should be up. This is your starting position. Now keeping the torso intact, as you breath in pull the handle towards your torso while keeping the arms close to it until you touch the abdominal. Try to squeeze your back muscles. Hold for a second. Slowly go to your starting position while you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 3: - Close Grip Front Lateral Pull-down (4*12)

                                        

              Sit on a pull down machine with a wide bar attached to the pulley. Grip the bar shoulders width apart hands facing forward. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body to raise upside as resistance from the bar. Sit straight upright with your back straight. Now as you breath in pull the bar towards your chest hold for a second, return to previous position slowly as you breath out. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 4: - Single Arm Dumbbell Row (4*12)

                                            

              Choose a flat bench, place your right knee on the top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, place your right hand on the other end of the bench for support. Use your left hand to pick a dumbbell on the floor hold it while keeping your back straight. Palm of your hand facing your torso. As you breath in pull the dumbbell up to side of your chest, bending your elbow, keeping your upper arm close to your side and keep your torso stationary. Try to squeeze your back muscles while pulling the dumbbell. Hold for a second. As you breath out lower the dumbbell straight to your previous position. This will be one repetition. Perform 12 repetition to complete a set. Perform same process with your right arm. Perform total 4 sets.

Exercise 5: - Underhand Cable Pull-down (4*15)

                                                      

              Sit on a pull down machine with a wide bar attached to the pulley. Grip the bar with the palm facing your torso, hands are placed closer than the shoulders width. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body to raise upside as resistance from the bar. Bring your torso back around 30-degree angle, your back straight. your chest should be up. Now as you breath in pull the bar towards your chest hold for a second, return to previous position slowly as you breath out. This will be one repetition. Perform 15 repetition to complete a set. Perform total 4 sets.     

Note-:

1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink adequate amount of water.

4.       Don’t forget to stretch.

Disclaimer

1.        Please consult a physician to access your health before following the program in the blog.

2.        All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.