EFFECTIVE BACK EXERCISES AND TIPS FOR BEGINNERS
May 29, 2012 by admin
Filed under Back Exercises
Article by Hanna Ann
EFFECTIVE BACK EXERCISES AND TIPS FOR BEGINNERS – Health – Fitness
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Effective back exercises and tips for BeginnersAre you interested in having the popularly called “human wings”? Or are you curious to know how to get a “V-Shaped” body? Well, these two terms best describe a trained back muscle. The back muscle is the biggest muscle in humanbody that can be trained and enhanced. Training this muscle would improve yourbody posture that would help you in your daily activities. You will be able to prevent your body from slouching. This would provide you a boost in confidence because of that smart appearance. In bodybuilding, your back muscle is very important in all of the lifting exercises. To start developing your back muscle, here are back exercises you need to be oriented to.Bent-Over Barbell RowThe Bent-Over Barbell row contributes in developing your middle back muscles. To begin with the exercise, you need to have a barbell according to your desired weight. You need to position you legs with a horse standing stance (Feet facing forward, Parallel with each other, and at least half a meter apart from each other). You keep your back straight and at an almost parallel position to the floor. Have a good grip on the barbell then you pull it up until the bar reaches near your waist. After the bar reaches your waist, you slowly stretch your armsback down leaving the barbell to hanging with your arms carrying it. You do this motion repeatedly until you meet your desired repetitions.Seated Cable RowThe Seated cable row is a comfortable back Exercise for beginners. You need acable row machine to this. You position yourself by seating on the bench. You position your back straight and your chest forward. You position your feet forward at keep your knees slightly bent. To begin the exercise, you need to pull the bar attached on the cable until it reaches your waist. You then stretch yourarms back to the original position then you do the pulling again. You keep repeating this motion until you complete your required repetitions.Cable Pull Down/Pull-upThe Cable Pull Down aims to develop your middle back muscles. You need to have a cable pull down machine for this exercise. To begin with the exercise, you position yourself on the machine seat. You then have a good grip on the pull-up bar. You simply pull down the bar until it reaches near your chest then you return the bar to its original position on top. You keep repeating thisExercise until you complete your required repetition. The pull up on the other hand is to simply hang yourself on a pull-up bar as you carry your weight with your arms and back strength. The difference between a pull-up and a cable pull down is there purpose. The Cable Pull Down is to build back strength forbeginners while the pull-up is for advance individuals who are able to carry theirweight easily.A dumbbell is the best equipment for beginners in back exercises.
The One-side Dumbbell RowThe Dumbbell row is a back Exercise that aims to develop your back wings or the Latissimus Dorsi muscle. To begin with the exercise, you need to haveweight bench to put one knee on it for support. The other leg would be on the floor for your base. You need to keep your back straight and parallel to the floor. The arm aligned with the knee that you positioned on the bench should also have locked on the bench. The other arm aligned with the base foot is where you carry your dumbbell. This arm is where you hung the dumbbell. While having this arm stretched down holding the dumbbell, you then pull the dumbbell up just enough to be at level with your ribs. You then return to the normal stretched arm position carrying the dumbbell. You do this arm movement according to your desired repetition. To end the exercise, you simply put the dumbbell back on the floor. You need to be aware of that you feel yourback muscle contracts. For efficiency, you need to have an adjustable dumbbell set in performing this exercise.The Lying Dumbbell RowThe Lying Dumbbell row is similar to the one-side dumbbell row but you do this with both Latissmus sides. You need to have two dumbbells to do this exercise. To begin with this exercise, you need to lay your chest down on a weight bench. You position your arms straight to the floor. You then carry each dumbbell with your arms together until they reach close to your ribs. You then return to the original position when have done so. You keep doing this arm movement according to your desired repetition. For efficiency, you need to have anadjustable dumbbell set in performing this exercise.
About the Author
Hanna Ann, professional writer. She likes Fit junction.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Hanna Ann
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Hanna Ann, professional writer. She likes Fit junction.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
