A well developed physique demands much more than full arms and a vascular chest. A physique to die for demands a wide, full and powerful well defined back. It is very evident that many people have actually ignored this for reasons that may include:- The back is not very noticeable compared to the arms and chest +training the back is not very amusing as it is extremely tiresome and the body requires longer recovery time. +many do not realise how crucial working out these muscles is, as in they do not realise that more than 65% of the upper body muscles are based in the back area.
- An impressive back is made up of well rounded, almost exploding lats and wide outstanding trapezius muscles.
- To achieve such a back, there are several exercises one needs to take up as part of your normal regimen.
The Deadlifts - It is hard to over emphasis the effectiveness of this exercises. The one that stands out from the rest of the deadlifts is the barbell deadlift of the bent legged form. This deadlift exercise is known to work the muscles of the body from the fingers all the way to neck and through the whole body upto the toes. Deadlifts are also unmatched in the creation of the required strong back muscles. The back experiences growth like no other and thus, this work out exercise should be in one's main training program. We can employ a set of 2 containing 6 reps.
The Vertical Pull - this movement is mainly meant to develop the lat muscles. The end result is a widened, v shape look when observed from the behind. Vertical pull exercises include: the lat pull downs, the chin ups which may be either of the overhand or the underhand form and the v bar pulldowns. The overhand chin up is the most recommended method as it has bettter results compared to the others. Here we may have a set of 2 containing 6 reps
The Horizontal Pull - this method is also better known as the rows. These horizontal movements are aimed at working the upper middle sections of the back and also benefit the lats. There are numerous types of these rows. The most common are the dumbell rows, the bent over barbell rows, the seated machine rows and the cable rows and so many more. The barbell/dumbbell bent over rows are the most used methods as they involve free weights. The sets and reps are similar to the ones above.
The Shruggs - this method is not as common as the above methods yet it is used to develop the upper traps. This movement comes in the form of either the barbell or the dumbbell shrug. We can employ 2 sets of 11 reps.
One should include several exercises which will enable him or her to reach the maximum weight for every regimen. It is considered wise to take down daily details of the exercise to see whether one is making any improvements or not.
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