Are you unsatisfied with how your back looks? Do you want to sculpt it and get the perfectly toned body you have been simply longing for? Well, if the answer is yes then this article is the best place for you to start – no more relying on push-ups and crunches! Sculpting your back is essential for developing an attractive V-taper and building the perfect aesthetic physique. Here are some targeted exercises for you to get your dream body.
First up is the reverse fly which focuses on strengthening the traps, deltoids and rhomboids. All you need to do is find a standing frame, grab a light pair of dumbbells of equal weight and start by standing between the flying frame arms and bent forwards at the hips. Hold onto the dumbbells and have them just below the level of your shoulders and with a slight bend of arms, raise them to shoulder level in an outward direction. This will ensure that your back muscle groups get the required and desired workout.
Second in the row is the chin-up, which is targeted for your back muscles as well as your biceps. All you need is a chin-up bar to grip your hands securely. Grip the bar tightly with an overhand grip, with your arms fully extended and maintain a steady position. Move the chin-up bar towards the chest and leave it in such a position for a couple of minutes to ensure that your muscles are being nurtured.
Thirdly, performance of the seated cable rows or chest-supported rows are also great. With the help of cables, while seated on a bench, your arms should be securely holding the cables and shoulders rolled back. Pull the cables towards your abdomen as much as possible and while doing so make sure to keep your chest up and stomach tight to ensure that your back muscles receive the acceptable level of workout.
The fourth useful exercise is the dumbbell pull over which can be done using a weight bench and light dumbbells. Lie down on the bench with the dumbbells held above you and once you are in the starting position, slowly lower the weights down and away until the dumbbells reach the level of your hips. Make sure to keep your biceps fixed throughout the exercise and after that same position again raise the dumbbells and contract your back muscles.
Lastly, barbell row exercise has been considered as a great way to target your back soundly. For this exercise, it is suggested that the barbell should be loaded with weight appropriate to your workout level. Stand with your feet shoulder width apart and bend the knees slightly, put your arms in the direction of the barbell and keep your torso close to the barbell. Now grab the barbell firmly with an overhand grip, keep it closer to your abdomen and lift the barbell using upper and mid-back muscles while keeping your back flat. Bring the barbell to the level of the abdomen and then slowly let it go back to the original position.
With this exercise in the bag, the next one in line is the lat pull down which will require a lat pull down station and to begin with, you need to sit down on the seat in front of it comfortably and grab the overhead bar with a wide grip. Make sure to keep your torso straight and slightly behind the seat and you can now pull the bar down to your chest level with help of your back while avoiding any contact with your back. To get the most benefit out of this exercise, make sure to keep your core tight and abdomen engaged throughout.
Closely following the lat pull down is the one arm dumbbell row. This exercise can be done with lengthy dumbbells since the weight is evenly distributed in the row. Place one foot on the weight bench while the other one is on plane floor, lean over the weight bench and press your elbow on your kneecap. Hold the dumbbell with one hand and grab the floor with other, pull the dumbbell in the direction of your ribcage to ensure the appropriate level of exercise for your back.
To sum it up, these are the targeted exercises that will help you get that perfectly toned body that you have been craving for. All of these exercises are expert-recommended and to get the most appropriate workout – mix and match them and to further get desirable results, consider adding them your regular workout routine.
Aim for balanced exercises
In order to get maximum benefit from your exercises, you need to focus on a balanced mix of upper and lower body exercises. Along with the targeted exercises given above, you also need to work on exercises that engage other muscle groups like the deltoids, chest muscles, and the core in order to get well-rounded results.
Go for different versions of the same exercise
If you are bored of doing the same workout over and over again, consider trying different variations of the same exercises. For instance, try wide grip, narrow grip, different sets and reps, etc. to spice things up.
Perform different workouts
Add variation to your workout routine to ensure that your muscles benefit the most. Also, if you repeat the same exercises over and over again, your body could get used to the same movement and further results in slower progress.
Make sure to rest
Do not push your limits too much while engaging in back exercises. Make sure to get ample rest and let your body recuperate after an intense workout session.
Improve fitness levels
Performing back exercises is important but you also need to enhance your aerobic fitness levels with exercises like swimming or running or cycling to get satisfactory results.
Focus on the whole back
The targeted exercises given in this article will focus on your whole back and ensure your muscles get the workout they need. Also, to get the best results, focus on the entire back and hit each and every muscle group.
Track your progress
Along with proper routine, an effective way to get the best outcome is to track your progress. Consider logging your exercises so you can easily keep a track and further make sure that your back muscles are benefitting the most.
Don’t forget your nutrition
Nutrition plays a vital role in giving the desired results. Make sure that your diet is filled with the right foods which are rich in proteins and vitamins along with healthy fats.
So, go ahead and try these targeted exercises now to get your perfectly toned back!
