fitnessBack training
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Exercise: Bent Over Two Dumbbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your thumbs point in toward one another. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.
Exercise: Straight Arm Pulldowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand behind a lat pulldown machine and grab the pulldown bar with you arms completely extended. Simply lower the bar so as to try and touch the bar to your thighs while keeping both arms completely straight throughout the entire movement. Slowly return the weight to the start position and repeat.
Exercise: Stiff Legged Barbell Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This is the same exercise as the Smith Machine Good Mornings except that you will be using a free weight barbell. Grab the barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at the waist and lowering the barbell to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the barbell bring you down. On the way up, really focus on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your thumbs point in toward one another. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.
Exercise: Straight Arm Pulldowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Stand behind a lat pulldown machine and grab the pulldown bar with you arms completely extended. Simply lower the bar so as to try and touch the bar to your thighs while keeping both arms completely straight throughout the entire movement. Slowly return the weight to the start position and repeat.
Exercise: Stiff Legged Barbell Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This is the same exercise as the Smith Machine Good Mornings except that you will be using a free weight barbell. Grab the barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at the waist and lowering the barbell to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the barbell bring you down. On the way up, really focus on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.
By weizi – 6 months ago
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Plan firsth. What do you want?
The most important is make the muscle and also some power.
-Deadlift 4 to 6 reps with narrow style and use good belt and
do the warming sets both hands same way or use leather made straps
two times around the bar is ok grip.
I suggest to use "straps" also the real sets 6x 5x 4x. No back problem
like powerlifting grip usually made and it could make a different size
muscle lower back area. This lift make thikness to the whole back area.
The second one is the dumbell row. Sets 2 to 3 hard 8 to 12 reps.
It makes V-model and thiknes also upper back area.
The third one is some V-shape and lats movement. Sit good position both
legs tightly on the floor and just pull the bar(machine)to your chest and smoothly
up posititon and arms totally streight let it be up 2 to 3 seconds. Then agein pull
back muscles and avoid using arms. Weight isnt main thing. It is your upper back
muscles wichs make V-model yours back. 3 to 4 sets and 8 to 12 reps. There are
many machines in the good gym. Try wichs one is the best for you. Change how
wide grip you have every second workouts. Muscle just need to grow something
new.
The deadlift could make lower back tired and it feel like all time pump.
This means rest. Make two weeks heavy or medium weights and the third
one no deadlift and light or very light weights.
When you have increased muscle mass and build thik back with V-model too
it is time to look what to do next. Any weakness? Or does simple workouts
way to go. Avoid injuries is very important. It takes years built big back muscles.
Sometimes my lanquage skills arent perfect but I think that back training isnt
totally crap. It works everyone.