The back muscle comprise of the second largest set of muscles. The legs have the largest amount of muscles in the entire human body. There are several reasons why exercising the back muscles is vital. Some aim at burning extra calories, others aim at fixing their posture especially after engaging in chest exercises, others want to condition the functional strength of the body and some want to fill their shirts.
There are so many benefits that are associated with having strong back muscles. First of all, it becomes very easy to pick heavy items from the ground while working in unison with your legs. Secondly, many calories are usually burnt after such a workout. Thirdly, the body becomes more agile as one can easily move through spaces. Issues of muscle imbalance are also avoided. Lastly, it makes rowing a boat faster and fun.
There are several exercising techniques that can be adopted by individuals. The first one is barbell bent over rows.An individual stands on a box or platform that has a loaded barbell.Knees ought to be slightly bent, back straight, bend over to a 45 degrees for th eupper body. The head should be up all this time. While still in that position, start to row using the back muscles to pull the bar until you touch the chest. The head needs to be up, elbows tucked in and no bouncing allowed. However, there are several other variations that can be added to this technique.
Vertical training or the pull ups and chin ups is the next one. This is a true measure of the strength of an individual. Generally, pull ups are a bit challenging as compared to the chin ups. The main aim in this technique is to ensure that you pull yourself till the chin touches the top of the bar. There are some machines, however, that an individual can use while exercising. Just like the vertical variation, there are some variations too.
The third form of workout is the barbell shrugs. It mainly focuses on the upper back. Lats, which are muscles of the lower back, are not involved in anyway. 10-12 reps with approximately 495Lbs and 585 lbs is the recommended level of exercise. This technique has some variations such as the dumbbell shrugs. The only disadvantage is that one does not use as much weight as the barbell shrug.
One arm dumbbell row is another example of best back work out technique. It is a form of horizontal training technique. This is one of the ideal ways of isolating each part of your back in turns. In this case, a dumbbell is placed beside a bench. The person then kneels with one leg on one end and use the other end to support your hand. The body at this time is parallel to the floor and the other leg and side of the body offers support. From there, row the weight of your body up and down.
Lastly, we have the barbell dead lifts. This is one of the techniques that are followed in serious weight training programs. Using dead lifts helps the individual gain more muscle, burn more calories and get stronger as opposed to any other single exercise. Close stance deads and wide stance deads are some of the variations that this technique has.