Back exercises

Achieving a wide, "V" back is often the dream of many. But to get there you have to work routinely and with dedication. The back is made up of a large number of muscles that are interconnected and their development is very important for the care of the spine. Good posture and a better image are achieved with certain back exercises.

You have to be careful in choosing the physical activities to do. Knowing and learning about the musculature and the forms of development helps to avoid injuries. The key to obtaining positive results with back exercises is in progress gradually and in a balanced way.

Back exercises to gain mass

The main objective of these exercises is to have a wider and more masculine figure.

Wide grip pull-ups

• Standing under the bar is held with a prone grip, that is, with both thumbs facing each other.
• The arms are extended and the shoulders relaxed, that way the numbers are stretched; with the elbows at the sides begin to make the force to raise the body.
• The sensation will be the contraction of the lats.

Pull to the chest

• A wide bar and pad are placed on the pulley between the legs; that way, the counterweight will not lift the lower extremities.
• Like the previous one, the grip is prone and wider than the shoulders.
• Well seated and in a secure position, the action begins.
• Act quickly. place your back straight and check that the shoulders are in a direct line with the hips.
• Lower your head and allow your lats to be relaxed; then throw your head back and draw the bar toward your chest.
• Try to contract shoulder blades for a few seconds.

Put the weight back in place

Dumbbell Pulls

• Place one knee and one hand on a flat surface.
• With the other hand hold the dumbbell to be used.
• Use only arm movement to raise the dumbbell up to the body.
• Repeat several sets and change hands.

Bent over barbell row

• Stand with legs semi-open in the same line of the shoulders.
• The bar to be used must be wider to facilitate grip and strength.
• Always take the bar a little past the shoulders, this helps to keep the elbows on the sides and correctly lift the weight.
• Gently bend your knees and take the stooped posture. Exactly equal to using a paddle on the lake.
• Raise, hold, and lower again. You will probably lose your posture the first few times; they also work other muscles.
• In case of doing the exercise deeper, it is advisable to do it in two stages. In the first, the bar is brought to the abdominals. Then it is completed with the elevation above.

Back exercises to do at home

Some people don't have the time or budget to train in a gym. Others still do not feel the confidence to be seen by others.

There are some simple workouts that can be done at home. Among the advantages of this option, is to make them calm and at any time. The important thing is to begin to develop muscles and later on you will be able to perfect techniques with other devices.

Swimmer style

• Lying face down movements similar to a swimming lesson are reproduced.
• A straight leg and the opposite arm are raised at the same time.
• You should keep your gaze fixed on the ground and your neck relaxed.
• Repeat the series alternating the movement of the limbs.

Superman style

• The position is the same, lying face down.
• The activity consists of raising lower and upper limbs at the same time.
•  Hold for a few seconds and return to the ground.
• With this series lower back muscles are strengthened and lumbar stretch.

Inverted bridge

• This position begins lying on your back, looking at the ceiling.
• The feet and hands remain flat on the floor.
• The whole body is raised forming a bridge.
• Hold and relax.
• Then you can train the middle and upper back that favor the formation of the long-awaited V.

Scapular flexions

• The position is the same as that of the common push-ups: face down, feet and hands flat on the floor.
• The rest of the body raised in a straight way. The difference is that only the shoulders are mobilized.

Sit-ups in supine position

• Lying on your back, bend your knees and put your feet on the floor.
• The elbows on the sides perpendicular to the body also remain on the floor.
• The torso is raised a few centimeters and low without support.
• Always display keep your head straight behind your back.

Bird style

• This exercise is also done on the floor face down.
• He rests his forehead on the base without lifting at any time.
• The only members working in this activity are the arms.
• Raise them to the sides simulating the fins of the birds.
• It is a simple and very effective activity.

Dolphin push-ups

• This routine combines the development of different muscle groups. The benefits of this exercise extend to your abs, arms, and back.
• Once stopped, bend the waist in two and reach the ground with your hands.
• Try to form an inverted V with your body.
• The feet, forearms, and hands remain on the surface. The rest of the body remains suspended.

Benefits of exercising your back

These series of back exercises provide us with many benefits:

• Having strong muscles they ensure the protection of the spine.
• The body takes a aesthetic figure much more enjoyable.
• Prevents injuryback or spine levels.
• Shoulders and arms are achieved with a higher level of strength.

These back exercises can be performed by men and women, either in sports facilities, gyms or at home. If there is a habit of keeping the muscles active, the results come in no time; health is favored, joint pain is reduced and more energy is achieved.

Another advantage is that clothing starts to look different. Surely there are shirts that you could not wear before and after training they are the most chosen. Looking strong and muscular is a dream that can be achieved.