Back training creates strong back muscles that end up looking just perfect and captivating. But there is more to it than looks. It offers endless benefits to your exercise routine and daily leisure routine by isolating you from injury. Remember that the back is the most vulnerable area to injury. However, having a stronger back will help you move on without stopping for breaks to restore health.
Stronger back muscles create a stronger foundation for other exercises. The upper body exercises become easier.
A number of different exercises can be sought to help build muscles of the shoulders. However, it would be helpful if you always strived for an effective and safer route.
You don't need these machines to get stronger again. Just one dumbbell is enough for you. The only caution in performing the exercise is to do it correctly, as one wrong pull can injure the improperly locked muscles.
Here we offer you a reliable guide to the most effective and safest exercises to rebuild your dream.
1. Row of dumbbells
- Place your left knee on the bench, reach the path together with your gloved hand, and then lean forward. Hence, your upper body is straight.
- Make sure your shoulders are a little higher than your hips.
- Reach down and take the dumbbell in your hand with a neutral grip with your palms facing back.
- Then, hold it together with your arm outstretched and keep your back straight. Make sure to keep your head straight and parallel to your torso.
- Move the barbell toward your chest and focus on lifting it along with your back and shoulder muscles instead of your arms. Keep your chest steady and steady as you carry the barbell up.
- Remember to keep your back straight.
- At the highest point of the movement, squeeze your shoulder blades and back muscles. Do not lift the weight above the shoulder line of the body.
- Your legs and hips should be stable and still as you pull up the weights.
- Slowly lower the barbell until your arm is relaxed at a straight angle.
- Repeat the movement, repeating all of the repetitions on one arm before switching to the opposite side.
Sets: 12 on both sides
Repetitions: 2 on each side
2. Incline line
- Set the bench to 45 degrees. And lie down on your chest and keep your whole body straight. Adjust the legs so that they have a full grip.
- Grasp the dumbbells with both hands with your palms facing back.
- Move the barbell toward your chest and focus on lifting them together by focusing on the muscles of the upper arm. Keep your chest steady and steady as you carry the dumbbells up.
- Do not lift the weight above the shoulder line of the body. At the highest point of the movement, squeeze your shoulder blades and back muscles.
- Slowly lower the barbell until your arm is relaxed at a straight angle.
- Repeat the movement, repeating all of the repetitions on one arm before switching to the opposite side.
Movements: 12
Repetitions: 2
3. Bent over the row
- Grab the dumbbells with both hands and bend forward at 45 degrees, keeping your back straight.
- Raise the weights straight until they reach the shoulder line. The entire body should be stable.
- Lower the weights straight down. This is a repetition.
Movements: 12
Repetitions: 2
4th Reneged row of dumbbells
- Take up push-up positions, but instead of keeping your palms on the floor, hold the dumbbells with your palms facing each other.
- Reach into the core and raise one arm straight up until it reaches the shoulder line.
- Hold there and press the shoulder boring.
- Lower your hand; This is a repetition. Follow the same thing with another hand.
Movements: 12
Repetitions: 3
5. Fly backwards
- Stand with your feet shoulder-width apart and hold the dumbbells by your sides.
- Push your hips back and bend forward while keeping your back straight. Bend at about 75-90 degrees
- Let the weights hang straight down, palms facing back, the core locked into place, and knees slightly bent.
- Exhale and lift both arms out by your sides, pressing your shoulder blades together.
- Keep your elbows slightly bent and reach up to the shoulder line.
- Inhale as you lower the weight back to the starting position.
Movements: 12
Repetitions: 2
6th Increased Plank Row Hold
- Plank with one hand on a raised platform
- Take a dumbbell in one hand with your palms facing to the side.
- Lift the weight straight up until it reaches the shoulder line.
- Squeeze your shoulder blades together and hold the position while holding a traditional plank. For 30 seconds
- Lose weight and relax
Time: 30 seconds
Sentences: 3
7th Farmer & # 39; s Carry
- Grasp heavy dumbbells firmly with both hands
- Stand up straight with your feet about shoulder width apart and your arms resting at your sides.
- Tighten your core muscles, pulling your shoulder blades down and back, making sure your posture is upright and facing forward.
- Start running with an active core. Keep your back straight at all times.
Distance: 120 meters
Sentences: 2
8th. Alternating backward fly
- Stand with your feet shoulder-width apart and hold the dumbbells by your sides.
- Push your hips back and bend them forward, keeping your back straight at about 75-90 degrees
- Let the weights hang straight down, palms facing back, the core locked into place, and knees slightly bent.
- Exhale and lift one arm out by the sides, squeezing the shoulder muscle.
- Reach up to the shoulder line.
- Inhale as you lower the weight back to the starting position. This is a repetition
- Follow with another hand
Movements: 12
Repetitions: 2
9. Romanian deadlift
1. Stand shoulder width apart with half a foot under the barbell.
2. Bend over and grab the bar with a shoulder-width grip
3. Keep your back straight and grab the bar by bending your hips back and not bending your knees too much.
4. Dig with your palms facing back.
5. Bring the bar up without arching your back by moving your hips forward.
6. lift until you are standing straight and holding the barbell in your straight hands.
7. Breathe, hold it and stand with the weights.
8. Without arching your back, bend your hips back and come down until the barbell hits the floor. This is a repetition
9. Raise the barbell again. in the same way to get a full sentence.
Movements: 12
Repetitions: 2
10. PRONE Y raises
- Lie completely on the floor with chest to toe touching the floor.
- Keep your arms stretched out at your sides, but just a little in front, and make a “Y” on your body.
- In the company of your chest and head, raise your arms a little in the air and hold them for a few seconds until you feel the burning sensation in your shoulders.
- Remember to keep your neck in a comfortable position without straining it while lifting the weight.
- Relax and repeat
Movements: 12
Repetitions: 2
Take that away
These exercises are the most effective. Follow all of the guide to get bulky and tighter. You can include all or a combination of a few in your regimen, as needed.
Since the back is most prone to injury, remember to keep your back straight and stable at all times to avoid injury.
On the subject of matching items:
Shoulder exercises
Dumbbell chest fly
Top 5 chest muscle exercises