Steps Towards 2008 Types and Benefits of Back Exercises

By: Jesse Miller

There are definitely a number of exercises you can engage in order to protect your back and in order for you to strengthen your back. Exercises for your back are very crucial since your back supports your upper body and likewise supports your spinal column. Here are some of best exercises for your back.

1. The dumbbell pullover - The dumbbell pullover is an exercise which definitely targets both side of your lats and also your lower body and your core. This is because you are doing it in a bridge position. The routine can be done either with the use of a ball or through the use of a step to have the stability that you need to have. To perform the exercise, lie face on the ball and with your head and shoulders supported well. Make sure that the weight rests over the chest. Then keep your glutes contracted in order to lift your body to the bridge position and aligning your knees and your head. Start to take the weights to your chest with your arms slightly bent. While you do this exercise, you need to keep the body tight and stable and your elbows slightly bent. Then lower again the weights as far as your flexibility can allow but not lower than your head. Then you have to contract your back muscles in order to pull the weight over the chest. Perform the routine for at least three sets of ten to sixteen repetitions per set.

2. The barbell pullover - The routine is almost similar to the dumbbell pullover but with the use of a barbell instead. The focus here is to add up intensity to the routine by adding up a heavier weight. Since the weight that you need to have here is heavier, you have to bend your elbows in order to provide you more stability and control. Just do same steps as those of the dumbbell pullover with the same sets of repetitions.

3. The barbell row - This routine is another variation of the bentover rows which also entails the use of heavier weights while you work on muscles of your back. It is important to take note that you should keep your abs contracted in order to protect your lower back as you bend over. You need to position your hip just a distance apart and your hands should be on the bar at least a shoulder width apart. Then bend forward on your waist at about 45-degree angle. Remember to keep your shoulders on your back, your knees slightly bent and your abs tight and straight forward. You need to take the weight out in front of your knees and bend your elbows and contract your back as you try to pull the weight toward your bellybutton. All you have to make sure is to bring your elbows past the torso and then squeeze the back. Then you should lower down and repeat it for at least three sets of at least eight to sixteen repetitions per set.

Among the other routines that you can perform for your back are: the barbell high rows, the one arm row, the dumbbell rows, the seated row with resistance band, the lat pulldowns and the back extension.

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