1. PULL UP
PULL UPS is one of the most basic exercise also the exercise which is performed by many people. but never judge a book by its cover if you perform this exercise with proper form this single exercise have a power to develop a wide and sexiest back you have ever seen. 70% to 80% people does not even know how to do pull up with a proper form there is why those are facing problems to building a great physique most of they think pull ups are just for back but in real they increase your grip strength a lot which helps you in many lifts in the gym in short this basic movement will increase your overall gym performance so do add pull ups in your gym routine/split .
STEPS FOR A PERFECT PULL UPS
- Grip a pull up bar to your shoulder width.
- Hold the pull up bar with your palms facing away from you.
- Use your arms to pull your body up until your chin is just above the bar.
- Lower yourself until your arms are fully extended.
2. BENT OVER BARBELL ROW
The incline barbell row is a basic strength exercise that specifically targets the pelvic floor muscles, including the Lats and traps as well as the biceps and back shoulder. Keeping your back straight and chest up, bend your hips and knees until your torso is level. Extend through with an overhand or underarm slightly wider than shoulder width and with your arms hanging fully down Press your shoulder blades together at the top of the movement, pulling the barbell towards your lower ribs. Move the barbell back to the starting position in a controlled manner. This exercise is great for developing back strength, but it’s important for maintaining proper posture and avoiding lower back strain.
3. LAT PULL DOWNS
The lat pulldown is a popular exercise for strengthening the back, in particular the latissimus dorsi muscles. To do it, take a seat down at a lat pulldown gadget along with your ft flat at the floor and modify the thigh pad so it suits snugly against your legs. Reach up and clutch the huge bar with an overhand grip, arms slightly wider than shoulder-width apart. Pull the bar down in the direction of your chest, preserving your returned instantly and shoulders down, even as squeezing your shoulder blades collectively. Slowly let the bar rise again to the starting position with control. This workout helps construct higher frame electricity and improves posture, and it’s effective for working the muscle groups in your back and hands.
4. CHEST SUPPORTED SEATED ROWS
Chest-supported seated rows are an powerful exercising for concentrated on the higher again muscular tissues. To carry out them, take a seat on a bench or gadget with a chest pad in the front of you. Lean forward so that your chest is pressed against the pad, and preserve your toes flat on the ground. Reach forward and snatch the handles or bar with both palms. Pull the handles or bar in the direction of you, squeezing your shoulder blades collectively and keeping your elbows near your frame. Slowly expand your palms again to the starting position. This exercise enables build power in your lower back and biceps while minimizing strain in your lower returned.
Focus on maintaining a straight spine, engaging your core, and using controlled movements. Avoid excessive swinging or jerking, and ensure that the back muscles, rather than other muscles, are doing the work.
Nutrition is crucial for muscle growth and recovery. Ensure you consume adequate protein, healthy fats, and carbohydrates to support muscle repair and growth. Proper hydration and balanced meals contribute to overall performance and recovery.
Train your back 1-2 times per week, allowing for adequate recovery between sessions. This frequency helps promote muscle growth while avoiding overtraining.
For muscle growth, aim for 3-4 sets of 8-12 reps per exercise. For strength, perform 4-6 reps with heavier weights, and for endurance, use lighter weights and do 12-15 reps.
Results can vary based on individual factors, but with consistent training and proper nutrition, noticeable improvements in strength and muscle definition can often be seen within 6-8 weeks.
