mrsamct
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Joined: 06 Aug 2011
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 Posted: Wed Aug 17, 2011 4:31 am Post subject: Back Workouts: Upper Back Exercises and Workouts |
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Do you envy people with the perfect ‘V’ shape and wonder how they got it, well they developed their back muscles. Most people ignore their back muscles because they can’t be seen and therefore concentrate on chest or bicep muscles when they workout. This however, will make you look as if you are slouching with your shoulder blades hanging. One of the ways to correct your posture is by targeting your back muscles with regular exercise. Doing exercises like pull ups and shrugs will help you work the traps and the rhomboids. Dumbbell rows and lat pull down exercises will target your latissimus dorsi muscles. If you are experiencing pain in the upper back region you can include some scapular squeezes in your upper back pain exercises regimen for relief.
Best Upper Back exercises
Pull-ups
Stand directly below a pull up bar and grab it with a slightly wider than shoulder width grip, so that your body is fully extended below you. Now exhale and pull yourself up so that your chin goes over the pull up bar. Once you are up, inhale and come back down, in a controlled movement go all the way down so that your arms are fully extended and supporting your body weight. Do not use jerking movements or momentum to do the pull ups otherwise they will be ineffective.
Bent-over Rows
Stand with your feet hip width apart with dumbbells in your arms resting by your side. Keep your chest out and slightly bend your knees and lean forward so that your torso is parallel to the floor. In this starting position your arms will be extended under your shoulders with your palms facing each other. Now exhale and pull the dumbbells towards your torso by bending the elbows, go up so that your elbows cross the torso. Once you are all the way up inhale and come back to the starting position in a controlled manner. Again, avoid jerking movements and keep the torso still throughout the exercise to avoid injuries and cramps.
Lat Pull-down
Grab the lever of the lat pull down machine slightly wider than shoulder width length then sit down on the platform. From this starting position pull the level all the way down to your chest level by bending the elbows. Exhale as you come down and inhale as you go all the way up so that your arms are fully extended. Keep your back straight during the exercises, do not bend forward otherwise you risk getting injured.
Seated Rows
Grab the two pulleys on the seated row machine with your palms facing each other and back straight. The legs will be slightly bent at the knees and make sure you keep your chest out. Now pull your hands back so that you almost touch your torso and your elbows end up behind you. Exhale as you pull and inhale as you extend your arms back to the starting position. Make sure you maintain the correct posture throughout the exercise to avoid injuries and muscle cramps.
Shrugs
Grab a barbell off the rack with a grip slightly wider than your shoulder width apart and keep your legs hip width apart. Slightly lean forward and keep your chest out, from this starting position lift your shoulders as high as you can. Exhale as you lift your shoulders without bending your arms and inhale as you come back to the starting position. Make sure that your shoulder blades don’t drop forward when you are lifting them, keep them straight.
Inculcating these exercises in your back workout regimen will help you develop your upper back muscles and give you that elusive ‘V’ shape. These exercises will also help you improve your posture and make you look great when you are wearing even a simple t-shirt.
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