In addition to chest and shoulder muscles, having well-trained back muscles is also important to improve posture and improve appearance.
There are three main parts of the back muscles, namely the upper, middle, and lower back muscles. To get well-defined back muscles you have to train these three parts evenly.
Back muscles are the foundation for forming other body muscles. Therefore, the more trained your back muscles, the easier it will be for you to train your chest, stomach, arms and other muscles in your body.
Here are 10 exercises that you can try to get strong and cool back muscles like your dreams
Deadlift
Implementation Phase
- The position of the hand holds the barbell handlebar at shoulder width apart
- The position of the back remains upright with the body tends to be bent forward slightly
- Note that the feet are shoulder-level apart
- The knees are slightly bent so that the barbell handlebar can be slightly lowered near the knee
- Pull the load towards your body
- Position your back straight with your legs straight at shoulder level
- Exhale when lifting the barbell and inhale when lowering the barbell.
Bent Over Barbell Row
Implementation Phase
- Standing position with feet shoulder width apart
- The back position is fixed but the waist is slightly bent forward
- The knees are slightly bent
- The hand holding the Barbell Handlebar is shoulder width with the position of the load below
- Position of the palm facing down
- Lift weights close to the navel with the back and waist position unmoving
- Inhale when lowering the load and exhale when lifting weights
Lat Pull Down
Implementation Phase
- The sitting position with the thigh is connected to the cushion
- The soles of the feet are parallel to the floor
- The back is straight and the hand holds the handlebar almost at the edge
- The position of the arms is slightly bent with the elbows pointing down
- The handlebar is pulled down with the position of the elbow still parallel to the shoulder (not behind your shoulder)
- Inhale when lowering the load and exhale when lifting weights
One Arm Dumbbell Row
Implementation Phase
- The position of the body as in the picture with the position of the back upright
- One foot rises to the bench, one foot is slightly straight back to maintain balance
- Position 1 arm to hold the body on the bench with your elbows slightly bent
- Position the other arm holding the dumbbell below with your elbows slightly bent
- Future outlook
- Position 1 other arm pulls the dumbbell by pulling your elbow back
- The position of the shoulder does not move when pulling the load
- Future outlook
- Inhale when lowering the load and exhale when lifting weights
Seated Bent Over Row
Implementation Phase
- The sitting position with your back straight and your body slightly leaning forward
- The meeting feet are parallel to the floor with the angle of the knee slightly bent
- Position the arms holding the dumbbell below with your elbows slightly bent
- Palms facing each other
- The load is lifted by bending the elbow until the elbow is parallel to the shoulder
- Inhale when lowering the load and exhale when lifting weights
Seated Cable Row
Implementation Phase
- Sitting position like a picture with your back straight
- The position of the foot rests on the pedestal with the knees slightly bent
- The position of the arm holds the cable row handle in front of the chest
- The elbow is slightly bent
- Pull the cable row handle close to the chest with the elbow boundary parallel to the shoulder
- Inhale when lowering the load and exhale when lifting weights
Two Arm Dumbbell Row
Implementation Phase
- Standing position with your back straight and your body slightly forward
- The legs are opened shoulder width with the angle of the knee slightly bent
- Position the arms holding the dumbbell below with your elbows slightly bent
- Lift the load until the elbow is parallel to the shoulder
- Inhale when lowering the load and exhale when lifting weights
T-Bar Row
Implementation stage
- Stand on the T-Bar with your feet shoulder-width apart
- The knees are slightly bent
- Position your back upright with your waist leaning forward
- Both hands hold the T-Bar with the load position still below
- The load is lifted close to the body without changing the back and waist
- Inhale when lowering the load and exhale when pulling the load
Hyperextension
Implementation Phase
- The position of the back is upright with the legs linked to the hyperextension device
- The position of the hand is placed in front of the chest
- Bend your body down with your back still upright
- The position of the foot remains linked in the hyperextension device
- Inhale when lowering the body and exhaling when lifting the body
Pull Up
Implementation Phase
- The body position is hanging and the hand is holding on the Pull Up Bar
- The position of the legs can be crossed with the knees bent backwards
- Straight elbow position
- The body is lifted until the chin passes through the Pull Up Bar
- Inhale when lowering the body and exhaling when lifting the body
Always balance the exercise above with a high-protein diet to help get strong and cool back muscles in a shorter time.