5 Super Effective Back Exercises You Are Not Doing
Rome wasn’t built in a day and neither is a thick and muscular back. A well developed back speaks for itself. If you have been lifting for a considerable time and still don’t look the part, you need to work more on your shoulders and especially the back. Here are 5 back
workouts that not many dudes do but are the ones that will give you great results. I won`t be talking about traditional pulldowns, cable rows that you have already been doing for a long time.
The Deadlift is the king of all exercises for Back Development. Yes, you knew that but may have never tried it. I can`t tell you how many times I have heard guys saying that they don`t Deadlift because “their back can get hurt and that they aren`t power lifters”. To cut the story short, whether you are a bodybuilder or a regular fitness enthusiast, you should be Deadlifting! It’s a basic functional movement which targets plenty of your muscle groups in one go.
2. Meadows Rows (One arm bent over Long-Bar row)
• Step 1: Put weight on one end only of an Olympic barbell. The other end of the barbell can either be placed in the corner of two walls. A T-Bar set up can also be used and it is available in most gyms for this particular exercise.
• Step 2: Lean forward so that your torso is as close to parallel with the floor as you can manage. Keep your knees slightly bent.
• Step 3: Grab the bar with one arm behind the plates on the end where the weight is positioned. Put your other hand on your knee. This is the starting point for the exercise.
• Step 4: Pull the bar up with your elbow until the plates come into contact with your lower chest. Squeeze your back muscles as you lift up. Hold for a second once you reach the top of the movement. Tip: Do not allow for any swinging of the torso. Only the arm should move.
• Step 5: Slowly bring the bar back to the starting position. The plates should not touch the floor
3. J Pull-down With Rope
This is like a regular pull-down except for 2 main points:-
a) You will be kneeling down on floor.
b) Using a rope
Tip:-Create slight arch in the back. Don’t round your back and don’t slouch the shoulders and simply pull the rope downwards till you feel a nice stretch in your lats.
4. Lat Pull-ins
Credit for developing this exercise goes to bodybuilding trainer, Doug Brignole. This exercise can be done either by holding a D-handle attachment in both hands together or one by one.
1) Place a bench a few feet away from a cable machine and set a single pulley attachment as high up as you can.
2) Extend your arm directly to your side at roughly a 45 degree angle and grab the attachment using an underhand grip.
3) Tilt your upper body slightly in the direction of the machine and then pull the resistance inward toward your side until you feel a strong contraction in your lats.
5. Dumbbell Incline Rows
Most gyms lack the ‘chest supported row-bench’. No problem if that’s the case with your gym as well. All you need is an adjustable bench. This exercise can be done either with dumbbells or attaching D-bar to both ends on a Double Cable Station.
1. Using a neutral grip, lean into an incline bench.
2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
4. Pause at the top of the motion, and then return to the starting position.
The best part about this exercise is that you can`t cheat and it will take your lower back out of the movement. So, it works great for those who have lower back issues.