Back
Workout - Back Muscle Exericses
As you close in on your bodybuilding
and fitness endeavors, it is an imperative aspect of
achieving your goals. The firm lat muscles that provide
that V-shape are particularly important for bodybuilding
competitors. Often overlooked, your back can either
make you or break you up on a posing stage.
Back Workout
Exercises
Try some of these lat-blasting exercises
and make sure that the 'V' your back forms stands for
'Victory'.
PULL-UPS: Take a wide grip on the bar,
maybe six to eight inches wider than your shoulders
on each side. Bend your knees. You may even want to
cross your ankles underneath you. Arch your back slightly
and pull your torso up toward the bar. When your chin
reaches the bar, squeeze your lat muscles for a moment,
before allowing yourself back down to the starting position.
Try to maintain a steady, flowing motion, avoiding all
rocking movements. Try doing 3 sets of 10.
FRONT PULL-DOWNS: Grasp the handle
bar firmly with a wide grip. Slowly bring the weight
down toward your torso, pushing your chest a liforward
while slightly arching your back. The key here is to
pull the weight downward with your elbows, not your
biceps. Bringing the handle down to your chin, tightly
squeeze for a two-count before slowly releasing. Remaining
seated through the repetition, allow the weight to pull
your arms upward and finish off with a lengthy stretch.
Repeat this motion for 10-12 reps over 3-4 sets.
BENT-OVER ROWS: Bend at the waist so
your upper torso is parallel with the floor, forming
a 90-degree angle with your legs. Facing forward, take
the barbell at a wide grip, a little wider than shoulder
width. Hold the weight so it is roughly six inches off
the floor. Then, slowly pull the barbell in toward your
chest, squeezing the back muscles upon slight contact.
Hold for a moment, then slowly release the weight back
to the staring position, about six inches off the floor.
Try not to move your torso during the movement, while
you concentrate on working the lat muscles. Do 10 repetitions
for a total of three sets.
Remember when doing these exercises that form is everything.
Back exercises are perhaps among the toughest when it
comes to maintaining proper form. And with lat exercises,
improper form carries a high risk of sustaining nagging
injuries.
Make sure all the motions are smooth, continuous ones,
and that your back muscles ?V not your biceps ?V are
doing the work.
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