Your back should remain straight throughout the movement. Strong upper back muscles are vital for athletes who train on a regular basis. 3. Your back should remain straight throughout this movement. Then do a five-minute stretching sequence to prep your back for targeted exercises. Keep the angle of your torso steady, avoid swinging your back and aim to get your chin as far above the bar as possible. The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips … This content is imported from Instagram. Lock your shoulder blades down and back, squeeze the dumbbell has hard as possible, then, keeping your elbow as close to your body as possible, row the weight up towards your hip, under control. As you begin to squat down, rotate your hips to the left and bring the dumbbell or ball down to the outside of your left knee in a sweeping movement. Using electronically automated weight increments housed in one design ranging from 5.5kg - 19kg, this adjustable kettlebell lets you swap weights in seconds. Why: Suitable for those struggling with pull-ups and chin-ups, the inverted row is surprisingly difficult. But with the plethora of back exercises out there on the internet, you may be a little overwhelmed — especially if you’re a newbie. You can easily build up your upper back strength at home with little to no equipment. Repeat with your left arm. 6 Exercises To Strengthen Your Lower Back And Core. Alternate, completing 20 total reps for 3 sets. Ensure your back is straight, hands are directly below shoulders, and knees are directly below hips. Hyperextensions target your core plus your whole posterior chain, or the back side of your body. This 16kg kettlebell is made with a steel handle, filled with nylon and iron fillings and housed in a soft case that’s kind to floors and safe to use. Lower back pain is common, but doing strengthening exercises can relieve symptoms. “This creates poor posture and muscle imbalance, which causes rounding of the shoulders and upper back,” says Zammit Tabona. Andrew Tracey, our Fitness Editor, explains: This is a movement butchered in all four corners of fitness. Designed by kettlebell pro Steve Cotter, this kettlebell — at 18kg — is made to international competition standard dimensions, including ta rare 35 mm handle diameter and signature steel construction. Adjustable Kettlebell 3-18kg, With Quick Safe Locking Mechanism, Signature Steel Competition Kettlebell (18kg), This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This is one of the best exercises to target the upper portion of the Trapezius, a strong muscle at the top of your back.. Well developed traps help create a prominent posture, with the Trapezius upper muscle peaking between your shoulder and neck. Complete 3 sets of 12 reps on each side. Row the dumbbell up, pulling your elbow toward the sky while keeping it close to your body. Maintain a straight torso. The PERFECT Back Workout (Sets and Reps Included) - YouTube Back workouts at home and gym: Back exercises to build muscles with or without weights - bodybuilding for beginners to advanced. But trust us when it comes to working out, you should be paying the same attention to back exercises as you do any other muscle group. Stand with your arms extended. Why: Just like pull-ups, lat pull-downs — a firm bodybuilding favourite — will build your lats, while working at a slow tempo will maximise your muscle gain. How: Hold two kettlebells or dumbbells by your side. This movement should mimic a chopping motion, hence the name. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox. And return under control to the start position. Strengthening your back muscles can help prevent these types of injuries and ensure that your entire body works smoothly, both during daily movements and during exercise. Pulling the weight from above your head down to your chest requires the lats, biceps, and even forearms to work, strengthening them all. How: Kneel in front of the cable machine and face away. Position yourself on a bench so your left knee and shin are resting on it, as well as your left hand — this will be your support. Return to the starting position, pushing your hips back and bending your knees until you bring the barbell back to the ground. 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