Back Workout
By his anatomy the back provides support for the head and trunk of the body, strength in the trunk of the body, as well as a great deal of flexibility and movement. The upper back has the most structural support, with the ribs attached firmly to each level of the thoracic spine and very limited movement. The lower back (lumbar vertebrae) allows for flexibility and movement in back bending (extension) and forward bending (flexion). It does not permit twisting.
1.Pullups
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back
Equipment: Body Only
Mechanics Type: Compound
Execution:
Hold the pull-up bar with the palms facing forward. With your arms extended in front of you holding the bar bring your torso back around 30 degrees or so while creating a slightly arch on your lower back sticking your chest out. Pull up your torso until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should stand still as it moves and only the arms should move. After a second in the contracted position return to start.
2.V-Bar Pulldown
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Mechanics Type: Compound
execution:
Pull the V Bar straight down in front of you until it is about even with the middle of your chest. Then slowly return the weight to the start position and repeat.
3.Wide-Grip Lat Pulldown
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Mechanics Type: Compound
execution:
Place yourself on the lat pulldown machine and hold the bar with an overhand grip with your hands as wide apart as possible. Then simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position.
4.Hyperextensions (Back Extensions)
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Other
Mechanics Type: Isolation
execution:
Start by standing in the hyper extension stations while facing toward the lat pad. Lean forward till your upper thighs are touching the pad. Keeping your legs straight, place your feet under the pad. Lower your upper body down till its perpendicular with the floor. Then lift it back to starting position.
5.Barbell Deadlift
Main Muscle Worked: Lower Back
Other Muscles: Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps
Equipment: Barbell
Mechanics Type: Compound
execution:
Pull the barbell from the floor with both hands until your body is fully extended. Start pushing down on the ground through your heel. Go on the way up evenly with your whole body. Keep your lower back tight and straight. Squeeze your glutes and extend your hips by pushing and flexing your butt forward. Use your lats – the muscles of your armpits – to pull the bar towards your body. Stand up completely. Begin descending by pushing your hips back. Do this until the bar reaches the level below your knees. When the bar has passed knee level, go down fast with it.
7.Bent Over Barbell Row
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps,Lats
Equipment: Barbel
Mechanics Type: Compound
execution:
Place your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as possible and grab the bar with an overhand grip, hands a little wider than shoulder width. Your legs should be slightly bent. Hold bar at arm's length straight down. Pull bar up to the lower part of your chest. Then slowly lower bar back to starting position. Your head must stay up and back straight at all times, and do not swing or use momentum to lift the weight.
8.Reverse Grip Bent-Over RowsMain Muscle Worked: Middle Back
Other Muscles Worked: Biceps,Lats
Equipment: Barbell
Mechanics Type: Compound
execution:
Bend over at a slight angle with the knees bent, back straight, abs tight, grab straight bar with the palms facing forward. Pull the bar towards your upper stomach and squeeze you back as you pull. then return the bar to starting position slowly.
