[postlink]http://probodybuildingvideos.blogspot.com/2010/07/lats-and-back-workout.html[/postlink]http://www.youtube.com/watch?v=bk9CWjiXpLsendofvid[starttext]While many young weightlifters and bodybuilders and fitness enthusiasts most of his time is spent gymnasium "mirror muscles" (the pecs, biceps and Delta), serious students know it's a big back, where she is. The development of a drop off, thick and massive return is the fastest way to look at the big and strong, even in heavy clothing. He needs to develop the unique part of the body of a person can and reason, the lat, diamonds, traps and upper back muscles, the vast majority of muscle mass to a person of size. Here are 5 upper back exercises you can build the application with the best possible returns are:
1. Pull-Ups / Pull-ups
The pull-up has built one of the best showdowns of the upper body, and one of the best ways to make big lats. Although you can certainly get similar results with dropdown menus, you'll find many trainees (including me) that the focus remains on pull-ups for the early years of their dividends strength training on the enormous size of latitude, strength, back strength and grip.
There are several ways to do push-ups. The three most common handles are widely used and pronated (palms facing km), moderately broad and supination (palms themselves, often a "chin-up), and close grip and parallel. Try all three and see what you feel in your lats the. When you're ready, starting with the extra weight with a pull-up belt around the exercise more difficult.
2. Barbell rows
It seems that an almost infinite number of ways to go rowing in a gym, but the best rowing all-round line became dumbbell. It allows you to use heavy weights, while acceptable form, and it helps many students is strength lying.
They bar lines bent by the upper body at an angle of 45 degrees, palms pronated, a handful of moderate width, and a belt, when you need it. Do not be afraid of a little jerk in motion as long as you keep the exercise focused on the back, you're golden.
3. dumbbell row
Although the lines are the best dumbbell exercise rowing for most people, the line of dumbbells can be just as effective for some. Since you're only using one hand at a time when you can to the other leg and give you some help, if the motion is difficult. This allows students a little more weight on each side, as if they were to use both at once.
I found that the best way to do dumbbell rows to use strips, choke on handle, and cutting weight really fast as I can, like the motion you use to start a lawnmower. Most athletes use a flat bench to tighten, but I prefer one position to three points with his free hand on a barbell, and my feet apart and well placed.
4. Close grip pull-Downs
Although pull-ups are your best bet for constructing a large cable back down to your routine can also be of great advantage, especially when your back and / or handle is too tired to other movements trains. Many lifers argued that all they can use pull-down pull-ups as their primary lat-builder.
I found that using the handle, grip DD that most people use seat rows works best to hit the lats pull downs. I tried variations of pronation and sneaky, but they never seem to work on my lats and pull-up colleagues.
5. Raised
Last but not least is not only the best back exercises that you can do, but one of the best lat exercises builders throughout the drill for the whole body. Some people take deadlifts range to use part to stimulate the back, but my best results by building back to the traditional (near foot) practice fully found. This movement, the vast majority of trainees more weight than any year handful of others, and he was there as one of the best movements for the lats and traps it. Fallen alone any good powerlifter look for evidence.
The best way to perform the deadlift once you have a good form is down, use heavy weights for short series. I usually do a series of 4-6 reps, at most, then drop the weight a bit to make a number of about 8 reps. Do not just remove the top representatives of this movement, the benefits of using heavy weights, but it will break the form and cause you serious injury.[endtext]
1. Pull-Ups / Pull-ups
The pull-up has built one of the best showdowns of the upper body, and one of the best ways to make big lats. Although you can certainly get similar results with dropdown menus, you'll find many trainees (including me) that the focus remains on pull-ups for the early years of their dividends strength training on the enormous size of latitude, strength, back strength and grip.
There are several ways to do push-ups. The three most common handles are widely used and pronated (palms facing km), moderately broad and supination (palms themselves, often a "chin-up), and close grip and parallel. Try all three and see what you feel in your lats the. When you're ready, starting with the extra weight with a pull-up belt around the exercise more difficult.
2. Barbell rows
It seems that an almost infinite number of ways to go rowing in a gym, but the best rowing all-round line became dumbbell. It allows you to use heavy weights, while acceptable form, and it helps many students is strength lying.
They bar lines bent by the upper body at an angle of 45 degrees, palms pronated, a handful of moderate width, and a belt, when you need it. Do not be afraid of a little jerk in motion as long as you keep the exercise focused on the back, you're golden.
3. dumbbell row
Although the lines are the best dumbbell exercise rowing for most people, the line of dumbbells can be just as effective for some. Since you're only using one hand at a time when you can to the other leg and give you some help, if the motion is difficult. This allows students a little more weight on each side, as if they were to use both at once.
I found that the best way to do dumbbell rows to use strips, choke on handle, and cutting weight really fast as I can, like the motion you use to start a lawnmower. Most athletes use a flat bench to tighten, but I prefer one position to three points with his free hand on a barbell, and my feet apart and well placed.
4. Close grip pull-Downs
Although pull-ups are your best bet for constructing a large cable back down to your routine can also be of great advantage, especially when your back and / or handle is too tired to other movements trains. Many lifers argued that all they can use pull-down pull-ups as their primary lat-builder.
I found that using the handle, grip DD that most people use seat rows works best to hit the lats pull downs. I tried variations of pronation and sneaky, but they never seem to work on my lats and pull-up colleagues.
5. Raised
Last but not least is not only the best back exercises that you can do, but one of the best lat exercises builders throughout the drill for the whole body. Some people take deadlifts range to use part to stimulate the back, but my best results by building back to the traditional (near foot) practice fully found. This movement, the vast majority of trainees more weight than any year handful of others, and he was there as one of the best movements for the lats and traps it. Fallen alone any good powerlifter look for evidence.
The best way to perform the deadlift once you have a good form is down, use heavy weights for short series. I usually do a series of 4-6 reps, at most, then drop the weight a bit to make a number of about 8 reps. Do not just remove the top representatives of this movement, the benefits of using heavy weights, but it will break the form and cause you serious injury.[endtext]
1 comment:
I would love to be able to work barbells, but my back is in so much pain all the time. The only thing I found to help the back pain were some inversion table reviews that tout the benefits of inversion therapy.
I think I will have to try one.
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