Top 5 back exercises

Building you back improves you posture and makes you look good. Having a well built back really adds to your overall physique and makes you look more built. The muscles in your upper and mid-back help stabilise your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise. Everyone is after that V-shaped torsos, the only way to that torso is to do back exercises.
Here are 5 great back exercises:
1] Front Cable Pull Downs

In this exercise you need to use the cable rope machine with the seat. Attach the bar with the bends at each end and sit on the seat. Hold the bar at each end, pull down while slightly leaning back so the bar just comes beneath your nose and the go back up to the top slowly. Repeat this process nice and slow to get full benefit.

Back – Front Cable Pull downs

2] Wide Grip Pull Ups

There should be a pull up bar in your local gym. Jump up and take hold of the bar and make sure your holding the bar right at the end (where the bar bends) and pull yourself up, if you can’t pull yourself up then you need to use the pull up machine where there is a seat for your knees.

Back – Pull up – Wide grip

3] Cable rows

In this exercise you will need to use the cable rope machine with the seat and the seat should be about leg width and a bit more away from the footrest attached. There should be a V shaped bar attached, take hold of the bar and pull back all the way to your belly but just before it comes to your belly push your chest out. When you go back to the machine go all the way forward so your chest touches your thighs and repeat this nice and slow.

Back – Cable Rows

4] Back cable pull downs 

In this exercise you need to use the cable rope machine with the seat. Attach the bar with the bends at each end and sit on the seat. Hold the bar at each end, pull down while leaning forward so the bar comes to the middle of the back of your head and then go back up slowly. Repeat this process nice and slow to get maximum benefit.

Back – Back Cable pull downs

5] Bent over rows

This is a great exercise for your back and can really give it a good workout. Make sure you have a set of dumbbells and a bench. Rest your right leg and arm on the bench while bent over and take hold of the dumbbell and lift the weight up towards your chest and high as you can lift it and then go back down (don’t touch the ground), repeat and switch sides to work the other side.

Back – Bent over rows

[image from legionathletics]

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