5 best exercise for strong back and gain muscle
We do a lot of exercises to get a good back. But maybe you were not yet aware of the good exercise, due to which your back could not grow.
The reason for this may be the wrong selection of your exercises. Today I will tell you 5 exercises “5 best exercise for strong back”, which directly affect your back muscles, and by trying them, your back will develop in no time.
Why is it important to grow back muscles?
The back is such a muscle that people ignore because this muscle is on the backside, and people avoid doing it. Chest, biceps, shoulder muscles can be seen in the mirror, so everyone pays attention to these body parts but not the back.
With the back exercise, you become weak in the pulling functions.
The back is the largest muscle group in the upper body.
- Upper Back
- Lower Back
- Middle back
- Lets (Wings)
There are other parts.
1. Deadlift
This exercise targets your calves and traps muscle, so it is the best exercise for the back muscle.
To perform this exercise well, you have to practice as well so that you do not have an injury and can train your muscle well. This Injury can also happen in your back incorrectly, so you should exercise under the supervision of an expert or trainer.
More than one muscle is involved in this workout, due to which your body releases muscle-building hormones that help the growth of your back.
How to do :
To do this exercise, you select the weight according to your ability and perform it, it would be better if you use an empty barbell first. Never do ego weightlifting.
2. Wide Grip Lat Pulldown
It is the most popular exercise. Most people would know about it but might not know the right way to do it. It’s considered the best workout for your lats, and Keeping a balance between mind and muscle helps you to grow muscle quickly.
How to do :
To perform the grip lat pulldown, you have to hold the rod at a distance from your shoulder. Then slowly bring it down to the chest and take it up slowly. You have to take care that your back remains straight and you have to pull the weight down with the help of your wings and not the shoulder.
Do 3 to 4 sets – 15 reps.
3. Dumbbell Raw
It is the best exercise to increase the width of the back. It also affects your lats. It creates tension on your wings.
How to do :
You will need a bench to do dumbbell rows. It uses single arms. For this, keep the left foot on the bench, keep the chest straight while keeping the back straight. Then the dumbbell is to be taken down as shown in the photo so that the tension is built on your lats and then slowly bring it up in the same way.
For this, you should first pay attention to your posture, then you can do a good workout. If you are a beginner, so you can start with 5 Kg dumbbells.
4. T-Bar Row
To do this exercise, take the support of the chest and strengthen your back. Lags-hips-back-biceps are used. It gives a perfect look to your back.
How to do :
In this exercise, the posture mentioned in the photo has to be taken care of it. You have to trap the barbell in a corner and put the weight in it according to your ability.
Then slowly move it upwards with the help of the handle and feel the tension on your back.
At the same time, keep in mind that the load in this does not go to your lower back, because lifting more heavyweight than it increases the chances of injury to your lower back.
5. Seated Raw Only
In seated raw exercise, your back is trained with full motion, and you can feel the tension brought on it for a long time.
How to do :
You have to sit on the machine according to the posture mentioned in the photo. Then while holding the rod of the machine slightly out of the shoulder, slowly pull it while squeezing backward and slowly release it outwards.
This exercise has to be done for 3 to 4 sets, gradually increasing the weight according to your balance.
Along with this, pull-ups are also considered the best workout for the back. As you increase its reps, your back will get stronger.
While doing exercise, you do not do any biceps workout beforehand. Because you will not be able to lift many heavyweights.
At the same time, do not take the load on the neck rather then you may get pain. “best exercise for strong back”