6 Best Back Workout Exercises for Building Back Muscle ~ HUSTLING MUSCLE FITNESS

6 Best Back Workout

Exercises For Building Back Muscle

The back is not a single muscle group. We know the back is made up of many, many muscles. Which is a lot more difficult to piece together a workout that is going to hit all these areas. Remember, it’s not just the lats we’re worried about. It’s all the other things we oftentimes can’t even see unless we know we have to train them and focus on them. With that in mind, we’re going to piece together a game plan. A plan of 6 Best Back Workout Exercises For Building Back Muscle.

To do that we want to make sure we hit the different areas.

Hello to all our viewers. Today, we are back again with another Full Back Workout. So let's begin our Back Workout

So, the very first exercise in the back workout is 'Chin-up'

Before starting the 'Chin-up' it is very important to know what should be the distance between your hands. That has to be 28 inches.

Here we have measured 28 inches. The machine you should use is called assisted chin up. Why is it assisted? Because this machine provides support from the knee and helps in lifting your body up.

As we know, this is a back workout and I have seen many people doing chin-ups and noticed that they don't perform a full range of motion.

When you go up you need to use your upper back and squeeze it here, hold it for a second, and release it slowly. Pull it back again and squeeze it here again.

What I mean by the entire range of motion is that You have to lift your body completely till the time your upper back gets squeezed. Stay there for a second, release it slowly. And then, pull it back again.

When you do chin-ups, always keep in mind that you should bend your upper body a little so that you can squeeze your upper back muscles effectively. And Try to do 10-12-15 repetitions. With the help of your partner. With the help of this machine or if you are at an advanced level, you can do it by yourself. Whenever you are going up, that is, against the gravity, Always breathe out.

I have been doing it for a while, That's why there is no need for assistance

You need to bend your knees a little. And just pull up To the maximum and just hold it there Squeeze your upper back And Release it slowly and pull it back again, and pull it back again,. And just squeeze your upper back. And breathe out. Up. Hold it there. Squeeze your upper back and release it slowly.

So after the warm-up exercise,

our next exercise will be
'Wide Grip Lat pulldown'

The hands spacing will be 28 inches Same as in Chin-up. It is very important to make sure that the area supporting the leg should be well padded. Adjust it according to your height.

And since you are going to pull energy against the gravity, foot placement is very important. So that has to be Feet have to be slightly forward.

That's it This will provide help to your upper back to remain at a perfect angle. And After that Grab the bar firmly.

And Before starting, Since we are using our upper back It is important that you bend the upper back not to bend with back a little not too much And Lift your chest a bit Like this And just pull it back to the maximum.

Do not release until the bar almost touches your chest, Because What are you going to do here Upper back So It is very important to squeeze the upper back before the release. Just Release it slowly, And pull it back again.

Release it slowly, and pull it back again. the weight is against gravity, Means Breath Out So that means Whenever you pull, you'll breathe out Then, breath in slowly while releasing And pull it down.

This exercise has to be done in a very controlled and precise way. You need to squeeze your upper back and release it slowly, This is your working muscle here. Squeeze it And Release it slowly, That's it And I have actually noticed a mistake when most of the people perform lat pulldown.

Don't ever do it. I'll tell you what not to do. Whenever they pull the bar down, they bend the back way too much.

This is not the right way to perform So, you need to squeeze your upper back and in a very controlled way. And you need to release it, and that too, while doing a full range of motion. Breath out Breath out

The next exercise we are introducing in this back-workout is called 'Barbell bent-over row'

So, Lift the bar up. So First, we need to measure the grip distance between both hands. For all the levels, whether you are beginner, intermediate, or at an advanced level, you need to first check the grip distance.

Take a closer look. That should be 21 inches. So, this is the first thing you need to check. How wide is your grip? Second Soften your knees So that To prevent your lower back so that your lower back does not get excessive pressure And Lift your chest a bit.

Retract your shoulders. Do not bend below 45 degrees of angle Because bending below 45 degrees brings you lower back muscles into the action and that may cause injury. Give it a start. Slow and steady. Perform it in a controlled manner

And as this is the back workout, you need to involve your upper back while you lift. Just Squeeze it up Hold it here and release it slowly.

Just pull it back again. Squeeze your upper back. release it slowly. Whenever you are pulling the bar up, you should breathe out.

So, breathe out. Breath in. Breath out. Breath in. While doing bent over row I have noticed many beginners in the gym they do make a hump Do not make a hump. Just do it. Just lift your chest. Squeeze your upper back. Release it slowly. Pull it back.

Breath out The angle should be 45 degrees Involve your upper back. It is very important to keep your lower back safe from getting injured.

The next exercise we are including in our back workout is called 'Mid row'

your back is a very large muscle. So, it is necessary to train it up from many angles. The handle I have chosen here is V-handle.

The second important thing to consider is your feet placement. Because you will get all the support from here You need to keep your knees soft while doing any back exercise.

So that it doesn't cause strain in your lower back. Before starting this exercise, retract your upper back and maintain the position. and just stay here Pull the handle back.

whenever you are pulling the handle, pull it towards your abs Do not release until it almost touches your abs. And, when it is closest to your abs, you need to squeeze your mid-back. and release it slowly. in a very controlled way. Pull it back again.

Squeeze your mid-back. Squeeze it. Release it slowly. and Breath out. Here, mid-row demonstrates that you have to bring your mid-back into action. You need to pull with the help of elbows. in order to involve the mid-back. Just pulls it. and hold it here. Release it slowly. Pull it back again. and breath out.

Breath out while pulling the weight against gravity A lot of people perform this exercise in a wrong manner, It doesn't do anything other than causing an injury in the lower back.

I'll show you the right way. Lift your chest. Hold it here. Just pull it towards your abs and Just squeeze. Huh

The next exercise we are including in our back workout is called 'one-arm dumbbell row'

In which we will use this bench for the support. Here you go Just take support and place your foot slightly back. and just soften your knee so that your lower back doesn't get strain. Bend. Yes. Take the support of this arm for the balance. Lift the dumbbell Hmm Just lift it, yes So, you should perform a full range of motion.

Do not use such a heavy dumbbell that restricts the full range of motion. you should extend the range of motion until here to the maximum While lifting the weight, You will breathe out.

Do not bend or twist your back while lifting the dumbbell You need to keep it straight. Just release. You need to hold it here for a second. just Breath out. Release it slowly, and breath out. Yes. Use your elbow while lifting the dumbbell Yes Stay here for a second and release it.

You have to perform the exercise using both arms individually If there are 3 sets and you are doing 12 reps. You have to perform 36 with right hand and 36 with your left hand

The next exercise we are including in our back workout is called

'Both arm dumbbells rear lateral'

I know this is a shoulder workout. But that's how I have learned. Since it is a very small muscle, you can perform it on shoulder day as well as back day.

following exercise develops this muscle. Lift the dumbbell. Bend your knees a bit Bend your upper body at an angle of 45 degrees. That's it Put the weight of dumbbells on this muscle by hanging them straight down So that the rear delt muscle can become active before starting the action. Yes. Breath out.

When you lift, you must breathe out. This is the working muscle. Do not lift your arms much higher. This much is appropriate because the only muscle you need to involve is the rear delt Keep your elbows slightly bent.

So that your joints don't get strain. Breath out. So, this is the working muscle. I can already feel it here. Breath out. And, I have seen most of the people perform it wrong in the gyms. This can cause injury and actual working muscle is not getting into action at all. In Fact, many of the joints get involved.

For all the beginners, it is better to use the machine instead of a dumbbell Because here, you don't have to control the weight as the machine will assist you. (you can use that butterfly machine , you just have to sit backward, facing opposite side ) So please, use the machine to let the rear delt muscle work.

Before starting, make sure that your chest is in contact with the bench. Keep your elbows soft. Take the handles as away as you can. Work on your rear delt. Just release it slowly. and then take it back again Hold it here. Breath out.

Thank You. So, this is the end of our