What are the exercises for the back workout

Pull-ups, leaning dumbbell rows, and barbell rows can all work your back.

Pull-up. 1.Hold the horizontal bar with both hands, use the strength of your arms and back, and slowly pull your body up until your chin exceeds the horizontal bar, then pause slightly.

2.Use your arm and back strength to control your body and slowly lower it until your arm is nearly straight.

3.Repeat.

Lean over dumbbell rowing.

1.Stand with your feet shoulder-width apart, sit back with your hips back, keep your spine neutral, lean down naturally with your torso, hold dumbbells in your hands and hang them down, palms facing back. The contraction of the back muscles drives the shoulder blades back to retract, while lifting the elbow and pulling up the dumbbell to know the waist, pausing for a second.

2.Focus on your heels, use your thighs and hips to control your body, tighten your abdominal muscles to keep your body still, and then use your strength control to slowly lower the dumbbells until your back muscles are fully extended.

3.Repeat.

Barbell rowing. 1.Stand with your feet shoulder-width apart, sit back with your hips bent, bend your knees slightly, keep your spine neutral, lean down naturally, hold the barbell with both hands, put your weight on your heels, control your body with your thighs and hips, tighten your abdominal muscles and keep your body still, 2

Pull your elbow behind the shoulder blade and pull the bar up towards your belly button until it touches your belly button, holding still for two seconds. Pay attention to the strength of your back when pulling up.

3.Then slowly open the shoulder blades and send the elbow at the same time, when you return to the starting movement, feel your back open, and use the power control to slowly lower the barbell to the starting position.

Back exercises suitable for pregnant mothers are very effective in relieving back pain during pregnancy!

1. Wide-grip pull-ups.

Wide-grip pull-ups are the basic operation of exercising back muscles, hold the horizontal bar with both hands, keep a certain distance between arms, stretch the body up, and pay attention to the back to keep it tight.

2. Pull down the horizontal bar cable.

When pulling down the horizontal bar cable, sit on the seat, spread your legs apart, grasp the lever with your hands to keep it straight, and pull down the lever, paying attention to keeping your body in a straight line and not bending your waist.

3. Barbell rowing.

Barbell rowing refers to keeping your hands at a certain distance while your body is standing, holding a barbell suitable for your own magnitude, bending your upper body, and lifting the barbell as little as possible.

4. Barbell deadlift.

The barbell deadlift is similar to the barbell row, the difference is that in the later stage of the barbell deadlift, the body should remain upright, and the barbell should be lifted to the chest with force, and the action process should be slow to avoid strain.

5. Dumbbell deadlift.

The dumbbell deadlift is a modified version of the barbell deadlift, which mainly replaces the barbell with a dumbbell suitable for exercisers with poor physical fitness, stretching the dumbbell to an upright state.

There are many exercises to choose from to exercise your back, and here are some of the most common ones:

1.Push-ups: Push-ups are a basic exercise that exercises the back muscles, which can exercise the upper, middle and lower muscles of the back.

2.Handstands: Handstands work the upper and middle muscles of the back while also strengthening the shoulders and arms.

3.Pull-ups: Pull-ups are a very effective exercise to exercise the back muscles of the Zen Qing, which can exercise the upper, middle and lower muscles of the back.

4.Seated rowing: Seated rowing works the middle and lower muscles of the back while also strengthening the arms and shoulders.

5.Yoga Cat Pose: Yoga Cat Pose can help relax the back muscles while also enhancing the flexibility of the back.

The above are some common exercises to exercise the back, and you can choose the exercises that are suitable for you before shooting according to your own situation. Remember to warm up before your workout to avoid injury. Hope mine can help you!

1. Prevent hunchback.

Exercising the back muscles can prevent hunchback, many students, with high academic pressure, often walk around with a schoolbag, and the body becomes a hunchback over time. Exercising your back muscles can play a preventive role.

2. Enhance core capabilities.

The erector spinae muscles are also exercised when the back muscles are exercised, and the most typical movement is the deadlift. When we deadlift, the core stability of the body will be enhanced, which is good for the overall fitness level growth.

Pull-ups and push-ups are available.

Whether it is a man or a woman walking on the road, if the back can have a very good muscle line, then whether it is in clothes or at the beach when you can add a few points to your image, then how should we exercise the back muscles, so that we can rise a more significant muscle group, how should we exercise this part of the back muscles? How exactly should we exercise?

Lie down and press. This movement will exercise the latissimus dorsi and abdominal muscles.

Lie face up on the mat with a dumbbell in each hand in front of your chest.

Press the dumbbells with both hands up, legs elevated, and curls up at the same time to extend your limbs toward the ceiling.

Slowly lower your legs with your arms behind your head until you get to the ground on all fours, returning to the starting position. Repeat 12 times.

Double pull arm. Stand with your feet hip-width apart and hold a dumbbell in each hand.

Keep your knees bent, keep your back straight, and place your arms at your legs.

Stand, bend your arms appropriately and then lift them up, lower your hands back to the starting position, and do 15 times.

Superman. This movement will work the latissimus dorsi, erector spinae, and gluteal muscles.

Lie face down with your legs extended, hold a dumbbell in each hand and stretch your arms forward.

Raise your legs as far off the ground as possible and your arms 30 cm off the ground.

Hold for 5 seconds, return to the starting position, and do 12 times.

Bird Movement. This movement will work the erector spinae, glutes, and hamstrings.

Land on your left foot and extend your right leg straight back with your back parallel to the ground, holding a dumbbell in each hand and your arms perpendicular to the ground.

Bend your elbows slightly, lift your arms up to the sides, then lower them back to the starting position and repeat 15 times.

Kneel on the ground with your hands shoulder-width apart. Raise your right hand with your arm straight and shoulder level. At the same time, lift the left leg, also at the level of the body; Stretch your arms and legs to the sides as far as you can.

Swap arms and legs on the opposite side and repeat. Return to your original kneeling position and repeat 8 times on each side.

If you want to do it with your partner, then we recommend that you kneel facing each other and reach forward at a distance. When you try to reach the other person's fingers as much as possible until your hands can be fully grasped, you should pay attention to your body in addition to exercise.