Back Muscle Exercise – Objective Exercise


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The purpose of the exercise: the expansion of the upper back and the creation of a smooth bending of the lateral muscles.

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Pull-ups with a wide grip stretch the lateral muscles and develop the entire shoulder girdle. This exercise is intended mainly for training the upper and middle sections of the lateral muscles. It also affects the muscles that raise the scapula.

Fulfillment: (1) Grasp the crossbar of the bar with the upper grip, arms spread wide. (2) Hang on the crossbar, then pull up to touch the back of your head. For this exercise requires strict technique, so do not try to help the muscles of the back, pushing with legs. For a short moment, linger at the top of the movement, then slowly lower to the starting position. When pulling up, you work with your own body weight, so some beginners are not able to perform the required number of repetitions in each series. Recommendation: instead of trying to do 5 sets of 10 repetitions, do as many as you can at one time (say 3 or 4) until you count 50 repetitions. The stronger you become, the less series you need to complete 50 repetitions, and the less time you will need to do this.


The purpose of the exercise is to expand the upper back and create a smooth bend of the lateral muscles.

Pulling up with a touch of the breast instead of the back of the head gives you a slightly larger range of movement and does not require strict technique, allowing you to resort to cheating to continue the exercise even after you are tired.

Fulfillment: (1) Grasp the crossbar of the bar with the upper grip, arms spread wide. (2) Hang on the horizontal bar, and then pull in, trying to touch the crossbar with the upper chest. Hold for a short moment at the top of the movement, then return to the starting position.


The purpose of the exercise: the development of the back muscles, the expansion of the lower lateral muscles of the back and the development of the dentate muscles of the chest.

This exercise is great for expanding and lengthening the lateral muscles. It also develops the front dentate muscles of the chest, those small “fingers” of muscle fibers, which are located under the upper bend of the pectoral muscles and play an important role in frontal postures, such as showing biceps or any postures with arms overhead.

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You can carry out tightening narrow grip on a conventional crossbar instead of brackets adapters.

Fulfillment: (1) Grasp the horizontal bar bar (or adapter brackets, which are in many gyms) with a narrow grip on top. Hang under the bar. (2) Pull up, with your head thrown back a little, so that your chest touches or almost touches your hands. Slowly lower, feeling the stretching of the lateral muscles. Work in full range of motion.


The purpose of the exercise: expansion of the upper lateral muscles.

This exercise allows you to perform under-weight pull-ups, so you can do more reps if you think you need additional upper-back development (but it should not replace conventional pull-ups as a standard exercise for expanding the upper lateral wets).

Fulfillment: (1) Grasp the movable crossbar with a wide grip from above, preferably sitting on a bench with an emphasis for legs. (2) Gently pull the bar down until it touches the upper part of the pectoral muscles. Work your upper back, do not lean back, creating an additional load on the lumbar. Stretch your arms, returning to the starting position, and feel the lateral muscles stretch.

Option: try to perform this exercise with the institution of the crossbar for the head instead of touching the breast.


The purpose of the exercise: the development of lateral muscles, especially the lower part.

Here you are working again with the upper unit, which allows you to perform pulling movements with a weight less than your body weight.

Fulfillment: (1) Grasp the handles or the movable crossbar with a narrow or medium grip and pull toward the upper pectoral muscles. Do not lean back, but try to focus on maximizing the use of lateral muscles. (2) Move your shoulders back and stick out your chest. Then return to the starting position, feeling the lateral muscles stretching.


The purpose of the exercise: the creation of dense muscles of the upper back. This exercise also helps to expand the upper back and, to a lesser extent, contributes to the development of the lower back.

Execution: (1) Stand with your feet apart a few inches, and take the bar with a wide grip on top. Bend your knees slightly, lean forward until your torso is almost parallel to the floor. Holding your back straight and lifting your head, lift the barbell off the floor and hold it on your outstretched hands at ankle level. (2) Using predominantly the back muscles, pull the bar up until it touches the upper abdominal muscles, then lower it under full control to its original position and immediately proceed to the next repetition.

It is important to make the back muscles work in full force so as not to turn this into an exercise for the biceps. Think of your arms as levers, as a means to transfer cuts from lateral muscles to the bar. Do not pull the barbell to the chest; craving for the upper abdominals reduces the role of biceps in exercise. The first series should be relatively light so that the muscles can warm up. When doing the last series, you can resort to reading to finish the exercise, but try not to be too zealous about it.

When the barbell is tilted, you develop the latissimus dorsi, not the lumbar. Keep the torso parallel to the floor throughout the exercise. Pay attention to the fact that the bar is tightened to the upper part of the abdominals, and not to the pectoral muscles.

Two main mistakes: if you do not keep the torso parallel to the floor, you load the muscles of the lower back instead of isolating the broadest muscles, and if you pull the barbell to the chest instead of the abdominals, then most of the work intended for lateral muscles is done by the biceps.


The purpose of the exercise: independent development of the muscles of the upper back on both sides.

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You can have a good workout for your back muscles without dumbbells, but using dumbbells you force each side of your body to work to the best of your strength, eliminating the possibility that the stronger side will start helping the weaker. This is a good exercise for those who lack the symmetry of the muscles of the upper back.

back muscle exercises Back Muscle Exercise - Objective Exercise

Fulfillment: (1) Take dumbbells in each hand, slightly bend your knees, then lean forward, lifting your head and keeping your back straight. Hold the dumbbells on outstretched arms. (2) At the same time, raise both projectiles as high as possible by bending the arms at the elbows and keeping the body in a fixed position so as not to involve the muscles of the lower back (dumbbells should be raised at the sides, not to the chest, to minimize the participation of biceps). Then slowly lower the dumbbells.



The purpose of the exercise: building up strength and muscle mass of the middle and outer back.

Fulfillment: (1) Stand on the block, with legs slightly apart and bent at the knees. Bend down and grab the handles of the T-neck with the upper grip. Straighten your legs and bend forward at an angle of about 45 °. Without changing this angle, pull the neck toward you until the discs touch your chest. (2) Lower the barbell on the outstretched arms, preventing it from touching the floor.

Remember that this exercise is designed for the upper back: you should not help yourself too much with your legs or lower back. If you are unable to perform the movement without swinging and excessive lumbar tension, then the weight is simply too heavy for you and you need to remove one or two discs. Of course, it is difficult to avoid a slight swaying, but try to keep your back straight or even slightly arched, without bending down in the lower back, which can lead to injury. With a narrow grip, this exercise loads mainly the external areas of the lateral muscles, since the range of motion does not allow the use of internal areas. However, limited movement means that you can ultimately lift more weight than with a barbell tilt, which makes this exercise indispensable for developing strength and muscle mass.


The purpose of the exercise: independent development of muscles on both sides of the back.

A single dumbbell in the slope has two characteristic advantages over a barbell in the slope: it isolates the lateral muscles on both sides of the back and allows you to lift the weight higher and, consequently, achieve a more complete contraction of the muscles. The severity of the projectile in this exercise is less important than the extended range of motion, allowing you to develop central areas of the back.

Fulfillment: (1) Take the dumbbell in one hand and lean forward so that your torso is almost parallel to the floor. Rest your free hand on the bench for balance. The dumbbell should hang in the lowered hand, so that you feel the maximum stretching of the muscles of the arm and shoulder. Rotate the wrist so that the palm is facing the body. (2) While holding the torso in a stationary position, lift the dumbbell to the side of yourself, concentrating on the work of the spinal muscles, not the muscles of the arm. Lower the dumbbell, keeping it under control. After completing the series with one hand, repeat the exercise for the other hand.


The purpose of the exercise: the development of the lower lateral muscles.

Fulfillment: (1) Using the bottom block, hold the handle with one hand. If you are standing, take a stand, putting your foot in front of your working hand and pushing the other foot back (this can be done in a sitting position). At the beginning of the exercise, the arm must be fully extended; you can even bend your wrist a bit so that your thumb is below the little finger to pull the muscle as much as possible. (2) Pull the handle back and to the side as far as you can, while simultaneously extending the wrist and feeling the contraction of the back muscles. Release the handle, stretch the arm and rotate the wrist to its original position. After finishing the series with one hand, repeat the exercise for the other hand.

The key to success lies in the maximum range of motion. When you pull the cable, try to pull the elbow as far as possible – usually it is possible to a greater extent than with a standard two-handed pull. When you drop the weight and return to the starting position, make sure that the arm and lateral muscles stretch as much as possible.


The purpose of the exercise: the development of power back and lower lateral muscles.

Fulfillment: (1) Grasp the handle and sit with your feet on the crossbar or wooden block and bend them slightly at the knees. Stretch your arms and bend forward, feeling the lateral muscles of the back sting. You should be located far enough away from the counterweight so that in the initial position it will not touch the floor. (2) From this position, pull the handle towards you and bring it to touch the abdomen; at the same time, the back muscles should carry most of the load. When performing thrust, your back bends slightly backward, but the shoulder blades should not touch. Do not activate the muscles of the lower back, swaying back and forth. When the handle touches your abdominals, you should sit up straight, not leaning back. While keeping the weight under control, loosen the craving and return to the starting position, again pulling the lateral muscles.

Using separate arms (see photo) allows you to extend your elbows even further back, increasing the load on the middle part of the back.


The purpose of the exercise: Development of the lower lateral muscles, as well as the dentate chest muscles. In addition, this movement stretches the pectoral muscles and helps expand the rib cage. Fulfillment: (1) Lie back on a flat bench, put the barbell (or EZ-barbell with a bent fingerboard) on the floor behind your head. Lean back and grab the bar. (2) Holding your arms bent, lift the barbell and run it over your head to your chest. Then slowly lower the barbell to its original position, feeling a strong slackening of the lateral muscles. When you use a heavy barbell in this exercise, ask someone to focus on your knees for stability so that you can put all the energy into lifting the barbell.


The purpose of the exercise: Training the muscles of the lower back.

The deadlift of the barbell is a general strengthening strength exercise in which more muscles are involved than in any other exercise from the standard program, including the lower and upper back, trapezius muscles, gluteal muscles and almost all the muscles of the legs. The powerful muscles of the lumbar spine are particularly important when performing such exercises as tilt-up barbell and T-neck thrust.

back muscle exercises Back Muscle Exercise - Objective Exercise


Fulfillment: (1) Place the barbell on the floor in front of you. Bend your knees, lean forward and grasp the neck with a middle grip (one hand on top, the other on the bottom). Keep your back as straight as possible to protect it from stress. If you bend your back, you risk injury. (2) Start lifting, giving primary acceleration to the leg muscles. Straighten up until Steroids Online with Great Discounts! you stand up straight, then pull out your chest and move your shoulders back, as if standing at attention. To lower the projectile, bend your knees, lean forward from the waistband and touch the bar to the floor before repeating the movement.

Deadlift barbell with a straightened back and head raised relieves unwanted stress on the spine and lower back muscles. The vertebrae are almost on the same line, and the same load is applied to the intervertebral discs, which is vital for the safety of the lower spine.

When you start a deadlift with your head raised and your back straight, you allow your gluteal muscles, leg muscles, and lower back to pull the barbell up with maximum effort.

The deadlift of a barbell with a bent back and a lowered head irregularly loads fragile intervertebral disks and muscles of the lower back (see photo). The discs are simultaneously compressed on one side and stretched on the other. A raised head and a straight back evenly distribute the load and reduce the risk of injury.

Deadlift of a barbell with a bent back means that the lower part of the back takes up most of the initial load when lifting the barbell. Is it dangerous.


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Objective of the exercise: The development of the extensor muscles of the spine in the lower back.

Fulfillment: (1) Take a starting position, face down on the exercise bench, with your ankles on the rear support platform. Cross your arms over your chest or clasp your head and lean forward and down as far as you can, feeling the slackness of your lower back. (2) From this position, unbend the torso until it straightens at an acute angle almost parallel to the floor. Do not climb higher to avoid excessive stretching of the spine.


The purpose of the exercise: Exercise the lower back in isolation from the rest of the muscles.

Fulfillment: (1) Stand with your legs spread a few inches, and take the barbell on your shoulders, assuming your starting position for squatting (see section “Exercises for leg muscles”). (2) Without bending your knees and keeping your back straight, lean forward from your belt until your body is almost parallel to the floor. Hold for a second, then return to the starting position.

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