If a person exercises regularly, it will be of great help to the body. Of course, after exercise, it can enhance our physical fitness and shape our body. How to exercise your back muscles? You can exercise your abdomen through reverse-grip pull-ups, single-arm dumbbell rows and other movements. So, what are the back muscle exercises? Let’s take a look at the actions below!
Reverse-grip pull-ups
1. Grasp the pull-up lever with your palms facing your body and the grip distance smaller than shoulder width.
2. Straighten your arms in front of you, grasp the lever, keep your arms apart, try to keep your body as straight as possible, bend your lower back, and lift your chest. This is the starting position of the movement. Tip: Keeping your body straight will give you the best results from your bicep workout while taking the stress off your back.
3. Exhale and pull your body upward until your head is close to the lever. Concentrate your strength on your biceps while doing this move. Keep your elbows close to your body. Tip: During the exercise, your upper body should remain stationary and only your arms should move. The forearm should only grip the lever and make no other movements.
4. Maintain the biceps contraction position for one second, slowly lower the body, return to the starting position, and reach a state where the arms are fully extended. Inhale during this part of the movement.
Single-Arm Dumbbell Row
1. Place the dumbbells on both sides of the flat bench, kneel on the bench with one leg, and place the arm on the same side on the bench to support the body. Pick up the dumbbell on the ground with the other hand, letting your arm hang naturally with your palm facing inward. Bend at the waist, straight back, and upper body parallel to the ground. This is the starting position of the movement.
2. While exhaling, use the strength of your back to pull the dumbbell up to the side of your chest, keep your upper arms close to your body, and keep your upper body still.
3. Stay at the top for a moment, feel the muscles in your back contract, and then slowly lower the dumbbell back to the starting position while inhaling.
Child's Pose
1. Lie on your hands and knees, with your hands stretched forward.
2. Lower your buttocks and sit on your heels. Drag your arms on the ground as you sit back, stretching your entire spine.
3. After sitting on your heels, bring your hands to your feet and relax. Breathe into your back. The forehead rests on the floor. Please do not do this if you have knee problems.
Seated Good Morning Pose
1. Place the box under the barbell rack and set the barbell bolt to the appropriate height. To start the movement, sit under the barbell and place the barbell on your back without leaning on your trapezius muscles. Contract your shoulder blades and rotate your elbows forward, making a motion of bending the lever with your shoulders.
2. Take the barbell off the rack and arch your lower back tightly. Head facing straight ahead. Engage your back, shoulders, and abdominal core muscles to begin your descent by pushing your knees and hips outward. Sit with your hips back until you are sitting on the box. This is the starting position of the movement.
3. Tighten the barbell and bend your hips forward as much as possible. If the barbell bolt is set in a parallel position in front, it can provide additional protection when the movement fails, and can also remind you to stop the movement appropriately.
4. Stop when you are about to reach the barbell bolt, and resume the action until your body is upright.