The most effective 6 Back Strengthening Workouts in GYM

The most effective 6 Back Strengthening Workouts in GYM

The back is one of the basic muscles in the human body, strengthening it helps the backbone to withstand stress and absorb strong shocks, it also gives the body harmony and aesthetic to the body.

In addition to the back exercises make it discharge straight and repair curvatures…

In this article FOOD4GYM will show you all the important back exercises that should be included in your training program.

 | Program Content | 

1. Wide-Grip Lat Pulldown
2. Seated Cable Rows
3. Bent Over Barbell Row
4. One-Arm Dumbbell Row
5. Dead Lift
6. Hyperextensions

let’s jump right into it in-details! 

1- Wide-Grip Lat Pulldown

• (3 sets - 10 repeats)

One of the most important back exercises you should not do without. It charges the back and fills it by targeting the perverted back muscles.

-Turn over your hands and hold the bar with a medium grip, and fix your legs well.

- Drag to the top of the chest, and return until the armor and shoulders are fully extended. repeat.

Front drag of the back

- You may get injured if your fist is too wide.

2- Seated Cable Rows

• 4 sets - 15 repeats

This exercise is very important for the back and should not be neglected, it strengthens the back.

 Hold the cable and fix your legs on the two vertical platforms.

 Pull toward the top of the abdomen with the chest gradually ejected, then let it slowly return.

3- Bent Over Barbell Row

• 3 sets - 10 repeats

Exercise with great effect on your back muscles. The focus of this exercise is limited primarily to the muscles of the broad back and secondary to the muscles of the upper back skew.

 Then bend your knees slightly and bend forward with the back made straight.

 Slide the bar up and down as pictured.

 Do not bend your back forward or back.

 Do not carry weight you can not lift.

4- One-Arm Dumbbell Row

• 3 Sets - 10 Repeats

It is a great exercise, it gives effective results. The body that pulls the weight benefits is the broad back muscles and shoulder.

  Carry a dumbbell with a suitable weight.

  Keep your back straight and move the dumbbells up and down as pictured.

5-Dead Lift

• 4 sets - 12 repeats

increases back strength and is a good treatment for lower back pain.

 Choose your appropriate weight carefully so you don't get infected.

Ask your colleague for help if you have back problems.

6- Hyperextensions

• 4 sets - 10 repeats

It’s a great exercise that stretching your back and strengthening your backbone

- Here we reach the end of the article hope you will benefit from us and get in shape