Gym Back Routine

Back Routine | 6 Essential Exercises To Gain Mass

A complete routine to train your back in the gym Pull-ups, an exercise that works the entire back Powerexplosive.

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The 11 best exercises to train your back in the gym Pull-ups Train with Sergio Peinado Barbell rowing HardXFit Pull-ups.

You want to know the keys to learn how to train your back in the gym? Exercises to strengthen the back in the gym; best routines of.

Best back exercises at the gym. Easy and effective routines for lats

Back routine ▷ Gym training exercises ▷ Back volume ▷ Back exercises at the gym.

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In this article you will find:

Back exercises 1. Starting position: Stand in front of the bar with your feet shoulder-width apart. Contract your abs, push your chest out keeping your back straight and bend your knees until you can reach the bar. Execution a Begin to lift the bar off the ground by straightening your legs, with the bar close to your body — Once the bar reaches your knees, straighten your legs while straightening your back.

Sets and reps: Perform 3 — 4 sets of reps. Barbell rowing This is another of the brutal back exercises for the development of the back. Keep your back straight, chest out and head straight, looking straight ahead.

The biceps and forearms should only support the weight, you should not contract them. Sets and reps: Perform sets of reps. One Arm Dumbbell Row This exercise contributes to both the width and density of the back; involving the latissimus dorsi, rhomboids, teres major, and trapezius. Starting position: Place a dumbbell on the left side of a flat bench.

The bench is used as a support. Bring your right knee to the bottom of the bench, bend at the waist, and place your right hand on top of the bench. Your torso should be almost parallel to the ground, back straight, and abs tight. Lower down to grab the dumbbell using a neutral grip with your thumbs up. Keep your elbow slightly bent and return to the previous position, without arching your back.

The torso must remain rigid throughout the movement. Go down as far as possible without leaning your back to the side. Chest pull This is an excellent exercise to gain amplitude, targeting mainly the latissimus dorsi and teres major. Hold the bar, sit down and lock your thighs with the pad. Execution a Align shoulders and hips, lower your head and let the weight stretch your back.

Sets and repetitions: You can use this exercise to warm up and isolate the lats through an increase in pyramidal weight. Perform 4 sets of 15, 12, 10 and 8 reps. However, if you notice that your neck is too thin or you just don’t like it, then the barbell shrug is the solution you’ve been waiting for.

Starting position Stand in front of the bar with your feet shoulder-width apart. Execution a Raise your shoulders shrug as much as you can. Sets and reps: sets of reps. Dumbbell Pullover This exercise is a great closing session for the back, as it allows you to stretch the lats using a heavy load. This could lead to further growth.

Starting position Place a dumbbell standing on top of a bench, right on the edge. Place your feet firmly on the ground and lower your hips. Grab the dumbbell with both hands, pressing your palms against the inside of the dumbbell. Execution a Place the dumbbell above your head and bend your elbows.

Back workout example.